See Program B for Bent Over row option for those who don't have something to do supine rows with.  Since dumbbell bent over rows ARE an option on there - it will still count toward #ProjectApril.

Accessory workouts that work well today:
Pre:  Oly
Post:  Butts and Guts

PROGRAM A

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

For Time:
Run 600 Meters
30 Supine Ring/TRX/Bar in Rack Rows
30 Push Ups
Run 400 Meters
20 Supine Ring/TRX/Bar in Rack Rows
20 Push Ups
Run 200 Meters
10 Supine Ring/TRX/Bar in Rack Rows
10 Push Ups

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

RX+ OPTION: Wear a vest (if you're really crazy you will do both RX+ options, but that's on you.  haha)

(See Program B for bent over row option that can be done with dumbbells or a bar)

Score: Total Time

Goal: Under 18 Min (RX+ Under 30 Min)

For this workout you will want to choose how you are doing your push ups and rows so that you probably do have to break them up, but you can also keep moving.

For the 600m run, you're looking to be done in about 3-4 minutes. If its taking you longer think about shortening that distance. For the 400m about 2-2:30 minutes and for the 200m between 1-2 minutes.  If familiar with a track, picture the corners, and straight aways, it helps visualize the distance, especially when running in a neighborhood where there aren't panted distance markers on the ground every 50m :) This will also help keep you on pace.

If running isn't an option due to space or weather, sub timed Double or Single unders or timed step-ups to a box, bench, or stack of plates, or taps to a plate as well.

For the Supine Rows, foot placement will be key. The further out in front of your body you place your feet (heels down, toes up) the more difficult the rows are going to be. Find a foot placement that makes the rows difficult, but not impossible.   You'll start with your arms extended and locked out, focus on keeping the belly tight and pulling the chest all the way to the rings/trx band/bar.

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box. If going to a box, try to find a box height that keeps the push-ups challenging.

PROGRAM B

PROGRAM B

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

For Time:

Run 600 Meters
30 Barbell or Dumbbell Bent Over Rows
30 Push Ups
Run 400 Meters
20 Barbell or Dumbbell Bent Over Rows
20 Push Ups
Run 200 Meters
10 Barbell or Dumbbell Bent Over Rows
10 Push Ups

RX Men: 95-115# Barbell / 40-50# DBs

RX Women: 65-75# Barbell / 25-35# DBs

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

No Vest option for this one.

Score: Total Time
Goal: Under 18 Min (RX+ Under 30 Min)

NOTES:

For this workout you will want to choose how you are doing your push ups and weight for the bent over rows so that you probably do have to break them up, but you can also keep moving.

On these rows it is extremely important that you keep the belly tight and chest up!  No sloppiness!

For the 600m run, you're looking to be done in about 3-4 minutes. If its taking you longer think about shortening that distance. For the 400m about 2-2:30 minutes and for the 200m between 1-2 minutes.  If familiar with a track, picture the corners, and straight aways, it helps visualize the distance, especially when running in a neighborhood where there aren't panted distance markers on the ground every 50m :) This will also help keep you on pace.

If running isn't an option due to space or weather, sub timed Double or Single unders or timed step-ups to a box, bench, or stack of plates, or taps to a plate.

For the rows. Don't be a hero, take smart breaks, this can tax your lowback. You will deadlift the DBs/BB to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the DBs/BBto just below the chest.  Keep the belly tight. Bring the DBs/BB back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box.

PROGRAM C

PROGRAM C

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

For Time:

Row 750 Meters
OR
Bike 45 Cal Men/ 33 Cal Women
30 Supine Ring/TRX/Bar in Rack Rows
30 Push Ups

Row 500 Meters
OR
Bike 30 Cals Men/ 22 Cal Women
20 Supine Ring/TRX/Bar in Rack Rows
20 Push Ups

Row 250
OR
Bike 15 Cal Men/ 11 Cal Women
10 Supine Ring/TRX/Bar in Rack Rows
10 Push Ups

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

(See Program B for bent over row option that can be done with dumbbells or a bar - you can do this option with Bike or Row if you want/need)

Score: Total Time
Goal: Under 18 Min (RX+ Under 30 Min)

NOTES:

For this workout you will want to choose how you are doing your push ups and rows so that you probably do have to break them up, but you can also keep moving.

Keep in mind that if you choose the rowing option it WILL affect your ring/trx rows.  Might be SUPER wrecked if you go RX+ with that option.

For the row portion, 750m should take about 3min, 500m about  2min  and 250m about  1min or so.  Use your legs!!! Keep your heels down, drive off the platform through your heels.   Your pull should come once you've extended your legs through the row, if you row utilizing only your pull, you're going to be pretty wrecked as mentioned above.

If biking, you're looking at about the same time frames as the row, the bike isn't going to tax your pull as much as the row, but it is easy to come out too hot on the bike and find yourself hands on knees breathing too heavy prior to starting the rows, so pick a target cal per :30 and try to maintain.

For the Supine Rows, foot placement will be key. The further out in front of your body you place your feet (heels down, toes up) the more difficult the rows are going to be. Find a foot placement that makes the rows difficult, but not impossible.   You'll start with your arms extended and locked out, focus on keeping the belly tight and pulling the chest all the way to the rings/trx band/bar.

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box.

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:
4 Rounds for Time:

Run 400 Meters Together
50 Supine Ring/TRX/Bar in Rack Rows
50 Push Ups

During the Rows and Push Ups - only one person will work at a time.

RX+ OPTION: Wear a vest (if you're really crazy you will do both RX+ options, but that's on you.  haha)

(See Program B for bent over row option that can be done with dumbbells or a bar.  See Program C for Row/Bike Options)

Score: Total Time
Goal: Under 18 Min (RX+ Under 30 Min)

NOTES:

For this team version you will do the runs together but only one person may work at a time for the push ups and rows!  Make sure to check out Program B and C for other options!!

If running isn't an option due to space or weather, sub timed Double or Single unders or timed step-ups to a box, bench, or stack of plates, or taps to a plate as well.

For the Supine Rows, foot placement will be key. The further out in front of your body you place your feet (heels down, toes up) the more difficult the rows are going to be. Find a foot placement that makes the rows difficult, but not impossible.   You'll start with your arms extended and locked out, focus on keeping the belly tight and pulling the chest all the way to the rings/trx band/bar.

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box. If going to a box, try to find a box height that keeps the push-ups challenging.

Accessory workouts that work well today:
Pre:  Power - Oly - Pow
Post:  Suns Out Guns Out - Butts and Guts
Either: Gymnastics

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

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

WORKOUT

3 Rounds
Each Round is For Time:

20 Dumbbell Power Snatch (Alternating)
40 DB Front Squats
20 Dumbbell  Power Snatch (Alternating)

Rest 2 Min Between Rounds

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

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

Score: SLOWEST ROUND ONLY

Goal: Under 5 Min (for slowest round score)

NOTES:

Ok so the way this one flows is you will do 20 dumbbell snatches, 40 DB front squats, and then 20 more dumbbell snatches.  Note your time when you finish and rest 2 min.  Then repeat.  Do this for a total of 3 rounds.  Your score is your slowest of the 3 rounds.

You don't want to come out too slow testing the waters and then find out you thats now your score, and you don't want to come out too fast  and blow yourself up. But,  you have 2 whole minutes to catch your breath before starting up again. Don't be afraid to push the envelope when you have that much time to rest built into the workout.  Take smart breaks, and try to use breaks between the movements as your rest.

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.

For the DB front squats, make sure the dumbbells  (yes you will use 2 DBs) 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.

Subs for Snatches/FS would be to lower the weight

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!

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

WORKOUT

3 Rounds
Each Round is For Time:

15 Power Snatch
40 Front Squats
15 Power Snatch

Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: SLOWEST ROUND ONLY

Goal: Under 5 Min (for slowest round score)

NOTES:

Ok so the way this one flows is you will do 15 power snatches, 40  front squats, and then 15 more power snatches.  Note your time when you finish and rest 2 min.  Then repeat.  Do this for a total of 3 rounds.  Your score is your slowest of the 3 rounds.

The power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.
Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the 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!  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 bar on the shoulder and not out in front.  Stand fully for each rep.

The front squats are light enough that you may find yourself trying to speed through all 40.  It is best to be methodical, make each rep the same in speed up and speed down. Don't get 10 reps in and realize your legs are ON FIRE!

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

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

WORKOUT

3 Rounds
Each Round is For Time:

10 Sandbag Over the Shoulder
40 Sandbag Front Squats
10 Sandbag Over the Shoulder

Rest 2 Min Between Rounds

No RX or RX+ - just use what you've got.  Raise or lower reps as needed with the bag weight you have to keep goal times!

Score: SLOWEST ROUND ONLY

Goal: Under 5 Min (for slowest round score)

NOTES:

Ok so the way this one flows is you will do 10 sandbag over the shoulder, 40  front squats, and then 10 sandbag over the shoulder.  Note your time when you finish and rest 2 min.  Then repeat.  Do this for a total of 3 rounds.  Your score is your slowest of the 3 rounds.

For the sandbag  over shoulder you will start with the bag between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag . This is especially important if the bag has no handles/is on the heavier side for you. Stand by driving through the heels and lifting the chest as you pull the bag into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

For the sandbag squats, make sure the sandbag is resting on the biceps with the elbows 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 sandbag on the biceps and elbows high. Stand fully for each rep.

These kinds of workouts can be a bit tricky, you don't want to come out too slow testing the waters and then find out you thats now your score, and you don't want to come out too fast  and blow yourself up. But,  you have 2 whole minutes to catch your breath before starting up again. Don't be afraid to push the envelope when you have that much time to rest built into the workout.  Take smart breaks, the front squats will start to burn, try to use breaks between the movements as your rest

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

3 Rounds

15 Dumbbell or Single Kettlebell Deadlifts
30 Air Squats
15 Dumbbell or Single Kettlebell Deadlifts

Rest 1 Min between Rounds

Idea weight for Men: Single 50#ish DB/KB - or - set of lighter dumbbells
Idea weight for Women: Single 35#ish DB/KB - or - set of lighter dumbbells

Score: Total Time including rest
Goal: Under 10 Min

NOTES:

This one will be a bit of a burner today and the goal is to get through each round as quickly as possible.  Can you keep the rounds under 3 min each?  2 min?

If you finish under 8 min and think you want to add even a 4th round - go for it!

For this workout you will start wtih 15 deadlifts.  If you are using a single KB or DB you will have the object between your feet.  Heels ae down, chest is up, belly tight, hinged forward at the hips and slight bend of the knees with straight arms.

Keep the arms long and straight and drive through the heels as you lift the chest to stand up. To lower, reach the butt back, keep the chest lifted and the weight close to the body.

If you are using 2 lighter dumbbells you will move your feet in more narrow and have one dumbbell in each hand just outside the feet.  Touch the ground lightly with one head of each dumbbell at the bottom each time.  Make sure to bend the knees and keep the belly tight and chest lifted at the bottom.

For the squats - these will be unweighted.  Heels are shoulder width apart.  Heels are down and belly is tight/chest is up.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Tighten the belly. and get the butt lower than the knees at the bottom without plopping or knees caving in.  Drive through the heels and lift the chest to stand.

If you have a hard time going that low you may choose to squat to a target that is a bit higher to keep good positions.  You may also choose to use just a slight assistance from a pole or chair to allow you to keep the chest lifted when you are that low.

Accessory workout that works well today:
Pre:  Power - Oly

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:
100 Double Unders
50 Single Arm DB Overhead Lunges (25R/25/L)
50 Toes to Bar or V-Ups
50 Single Arm DB Overhead Lunges (25R/25L)
100 Double Unders

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB - 150 Double Unders
RX+ Women: 35# DB - 150 Double Unders

(If doing RX+ Weight, but choose to do dumbbell hop overs - keep them at 100)

Score: Total Time
Goal:  Under 18 Min

NOTES:

Double unders should take no longer than 3 min - you may choose to lower the number a bit or to just do 3 min of double unders and cut it off but get as many as you can.  Of course hopovers are an option as well as singles (not preferred).

For the OH lunge you will have one DB locked out over  head and perform 25 lunges before switching the DB to the other arm, locking out over head and performing another 25 lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Sub for lunges would be to bring weight to the shoulder instead of OH and perform 25 lunges with DB on your right shoulder and then 25 lunges with DB on your left shoulder.  Further subs for DB OH/Shoulder lunges would be to lower the weight, or to remove the weight.

When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

You can choose between V-ups or T2B. If no pull-up bar then V-ups it is!

For subs for the T2B you can use Knee-Ups, or regular sit-ups. For V-ups sub regular sit-ups or slam balls.

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:
100 Double Unders
50 Plate Overhead Lunges
50 Toes to Bar or V-Ups
50 Plate Overhead Lunges
100 Double Unders

RX Men: 45# Plate
RX Women: 25# Plate

RX +: Go up to 150 Double Unders

(Don't go up to 15o if doing hop overs - just click RX today and do as written)

Score: Total Time
Goal:  Under 18 Min

NOTES:

Double unders should take no longer than 3 min - you may choose to lower the number a bit or to just do 3 min of double unders and cut it off but get as many as you can.  Of course hopovers are an option as well as singles (not preferred).

For the OH lunge you will have the plate locked out over  head and perform all 50 lunges. Don't be surprised if after the double unders and OH lunges if your shoulders and lats feel blown out on the T2B, smart breaks during the lunges and once at the T2B is a smart choice.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Sub for lunges would be to bring weight to your chest in a bear hug fashion hold, or would be to lower the weight, or to remove the weight completely.

When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

You can choose between V-ups or T2B. If no pull-up bar then V-ups it is!

Subs for the T2B you can use Knee-Ups, or regular sit-ups. For V-ups sub regular sit-ups or slam balls.

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:
Row 500
OR
Bike 30 Cal Men / 22 Cal Women
Then
50 Single Arm DB Overhead Lunges (25R/25/L)
50 Toes to Bar or V-Ups
50 Single Arm DB Overhead Lunges (25R/25L)
Then
Row 500
OR
Bike 30 Cal Men / 22 Cal Women

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total Time

Goal:  Under 18 Min

NOTES:

If rowing 500m you're looking at about 1:45-1:55 if biking about 1:50-2:00. You don't want to blow up out of the gate, theres a lot of working out left to go. Pick a nice rhythm and pace and stick to it.  Both the row and the bike will affect the legs going into the lunges so be prepared for J-E-L-L-O!

For the OH lunge you will have one DB locked out over  head and perform 25 lunges before switching the DB to the other arm, locking out over head and performing another 25 lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Sub for lunges would be to bring weight to the shoulder instead of OH and perform 25 lunges with DB on your right shoulder and then 25 lunges with DB on your left shoulder.  Further subs for DB OH/Shoulder lunges would be to lower the weight, or to remove the weight.

When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

You can choose between V-ups or T2B. If no pull-up bar then V-ups it is!

For subs for the T2B you can use Knee-Ups, or regular sit-ups. For V-ups sub regular sit-ups or slam balls.

When you get back to the row or bike, this is when you can kick it up a notch. 500m or 30cals isn't a long distance, pick a target pace and try and increase it steadily as you finish out.

SHIFT 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

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

15 Single Unders or DB/Skip Overs
10 Alternating Lunges
5 Sit Ups

No weight needed today!  But if you want to add a light (10-15# plate or dumbbell to hold overhead for the lunges - give it a try!)

Score: Total Number of Completed Rounds + Any additional reps
Goal: 10 Rounds+

NOTES:

Nice little bodyweight mover today guys!

For this workout you may choose between single unders with the jump rope or a dumbbell or even chalk line lateral skip over.  If even the skip over is a no go for you right now you may choose to sub mountain climbers or a low step up.

For the lunges you will alternate feet with each step.  You may perform forward, reverse, or even walking lunges.  Each lunge counts as 1 rep.  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.  Keep the chest up and belly tight.  Drive out of the heel to stand all of the way up between reps.

If you are feeling like you are up for the challenge you could try holding a light weight over your head during the lunges.  Push the weight up with the biceps by the ears and keep the belly tight.

For the sit ups you will touch the ground behind your head at the bottom and come up and touch your toes at the top.  You may do whatever is most comfortable with your feet.  If you need assistance to come all of the way up you may use a SLIGHT pull on a band or something similar- but try not to rely on it TOO much.

If you are unable to do sit ups at this time for pregnant mamas etc - you may choose to do dead bugs, slam balls, or even kb swings!

Accessory workouts that work well today:
Pre:  Power - Oly
Post: Butts and Guts - SOGO
Either: Gymnastics

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

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

14 Min AMRAP
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1  Clean and Jerk
1 Burpee
2 Clean and Jerk
2 Burpees
3 Clean and Jerk
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

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

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

Score: Total Reps combined!   (So 1+1+2+2+3+3....as far as you got)

Goal: Finish the round of 12-14s +

NOTES:

This one will be easy to peacock and won't REALLY sting until about 6 or 7 reps of each.  Here is where you will pay the price if you are being sloppy and you will need to start taking calculated breaks on the clean and jerks.  Keep your form solid and find a steady pace on the burpees.

For the clean and jerk your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in a partial squat.

In  the partial squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.
THIS IS NOT CURL CLEANS FOR TIME!

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!

If you are needing to sub for burpees you can do burpees to a box or bench, burpees without the push-up, or from your knees with the push-up.

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

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1  Power Clean and Jerk
1 Burpee
2 Power Clean and Jerk
2 Burpees
3  Power Clean and Jerk
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

RX Men: 95#
RX Women: 65#

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

Score: Total Reps combined!   (So 1+1+2+2+3+3....as far as you got)

Goal: Finish the round of 12-14s +

NOTES:

This one will be easy to peacock and won't REALLY sting until about 6 or 7 reps of each.  Here is where you will pay the price if you are being sloppy and you will need to start taking calculated breaks on the clean and jerks.  Keep your form solid and find a steady pace on the burpees.

You are going to be a bit tender in the arms from the pull-ups yesterday, so emphasize using your legs to power your cleans in this workout.

The clean and jerk together counts as 1 rep. The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body.  Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up.  From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back.  Push the bar up as you push yourself down!  Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body.  Stand to finish!

Don't sub reps for weight! Pick a weight that allows you to move the barbell, while maintaining position.

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!

If you are needing to sub for burpees you can do burpees to a box or bench, burpees without the push-up, or from your knees with the push-up.

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

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1  Sandbag Over Shoulder
1 Burpee
2 Sandbag Over Shoulder
2 Burpees
3  Sandbag Over Shoulder
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

No RX or RX+ - Just use what you've got!

Score: Total Reps combined!   (So 1+1+2+2+3+3....as far as you got)

Goal: Finish the round of 12-14s +

NOTES:

This one will be easy to peacock and won't REALLY sting until about 6 or 7 reps of each.  Here is where you will pay the price if you are being sloppy and you will need to start taking calculated breaks on the over the shoulder reps. Keep your form solid and find a steady pace on the burpees.

For this version we are going to have you actually pull the bag from the ground instead of going from the hang.

For the sandbag over shoulder you will start with the bag between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag.  This is especially important if the bag has no handles/is on the heavier side for you.

Stand by driving through the heels and lifting the chest as you pull the bag into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

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!

If you are needing to sub for burpees you can do burpees to a box or bench, burpees without the push-up, or from your knees with the push-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

AMRAP 12 Minutes
(As Far as you can get in 12 Min)

1 Kettlebell Swing
1 Inchworm
2 Kettlebell Swings
1 Inchworm
3 Kettlebell Swings
1 Inchworm
4 Kettlebell Swings
1 Inchworm...

Keep adding one KB or DB swing each time with 1 inchworm in between.

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

Score: Total number of reps at the end.  Add all Inchworms and KB Swings up for one big number!
Goal: 65 reps +

NOTES:

For this one it's pretty simple - just do 1 swing then 1 inchworm- 2 swings then 1 inchworm.  Always one inchworm, always adding 1 swing each time.

For the inchworms you will place your hands on the ground.  Walk your hands away from your feet until you are in the top of a push up/plank position.  From here you can lower your knees to the ground if you need to, but keep your belly tight and lower yourself down until your chest touches the ground.  Avoid allowing your elbows to flare out.  Hands should be about shoulder width apart and elbows shoulders be going back.  Press yourself to the top of the push up/plank position.  Walk the hands back to the feet.  Stand to complete.

If you need to take the push up out of this movement for shoulder injury or belly reasons - that is ok!

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!

SHIFT 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

SHIFT WORKOUT

15 Min EMOM
(Every Minute on the Minute for 15 Minutes)

5-7 Ring/TRX/Upright Rows
5-7 Plate Hops or Step Ups

(Both done in same minute - every minute for 15 min)

Score: Total Reps for the WHOLE workout (so if you do 5 and 5 that's 10 reps per minute x 15 min = 150 reps total)

Goal:  Choose a number of each that will be challenging but that you think you can manage for the entire time.  Don't be afraid to add or subtract reps in the minute as the workout goes on.

NOTES:

So the way this works is when the clock starts you will do between 5 and 7 ring/trx type supine rows or upright rows with your dumbbell(s) or KB.  When you complete those you will then do between 5-7 plate hops or chalk line hop overs or you may choose to do step ups.  BOTH of those things need to be done in about 45 seconds or so.  Then you rest until the clock says 1:00 and repeat.  Repeat at 2:00 and 3:00 and so on for 15 min.

Pick a number of each that you think will work and challenge you, but don't be afraid to add or subtract if you guessed wrong.

For the ring/trx type rows remember that the foot placement and how parallel your body is to the ground determines the level of difficulty.  To make these happen in the minute you probably only will have time to break maybe once.  Keep the body position straight and tight and start with straight arms pulled all of the way to the chest at the top.  You may also do a stretchy band pull down if needed or may sub an upright row with your dumbbell(s) or KB - see video.

For the second part you will choose from some sort of jump or hop either onto a plate or low riser or even over a chalk line or dumbbell - something like that.  For these we want you facing what you are jumping on or over.  Step off or back over the line for the next rep.

You may also choose to do a step up 12-20" or so depending on your comfort level. Choose a height that is difficult for that low number of reps.

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

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Goblet Squat + Press (Thruster)
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Burpees

Idea weight for Men: 35-50# Single DB/KB
Idea weight for Women: 12-25# Single DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

NOTES:

Oh man - we went there on SHIFT 18 min!!  The individual version of this workout is a bit on the longer side so we thought the SHIFT crew could handle it as well.

For this work out you can pick whatever you want/have available for the 30 second interval parts.  Jog, Row, Bike, Taps, Single Unders or even a Low Step Up will work.  Move for the entire 30 seconds at an uncomfortable but sustainable pace.

For the Goblet Squat + Press (you guessed it - it's basically a thruster) you will hold a single dumbbell or kettlebell in both hands at the chest.  Feet are shoulder width apart with the heels down.  Belly is tight and chest is lifted.  Tuck the elbows in slightly to help support the weight.

Reach the butt back and down.  Drive the knees out and keep the heels down.  Get the butt lower than the knees at the bottom.  Keep the chest lifted and the belly tight.  Don't allow the weight to pull you forward.  Drive through the heels and lead with the chest to stand all of the way up.

From here, move your face out of the way and press the weight all of the way over your head to lock out the elbows.  Finish with the biceps by the ears.  Belly tight and ribs down.

You may also do this with a light dumbbell in each hand starting at the shoulder.

For the burpees you may choose regular burpees with a step in and out or jump in and out.  You may choose a knee push up burpee, a no push up burpee, or if needed an elevated burpee!

No Program B today.  See Program C for Muscle Up Gymnasty option!

Accessory workouts that work well today:
Pre:  Power - Oly
Post: Butts and Guts

PROGRAM A

PROGRAM A

WARM UP

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

Box Jump Warm Up

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

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

7 Pull Ups
7 Box Jump Overs

No weight needed!  See below for non-pull up bar options

RX+: 10 and 10

Feel like you could do more than 7, but not 10 - do 8 or 9 - make it work for you!

7 not happening - do 5!

Score: Total Number of Reps of both movements.  So if you do 7+7 it's a total of 14 reps x 12 min = 168.  This IS an EMOM though, not an AMRAP.

Goal: Pick numbers that will challenge you, but you think you can sustain throughout.

NOTES:

We have done a workout similar to this one before, but it was in an "as long as you can last" format.  This time we want you to actually pick numbers that will allow you to do all 12 Min, but that you feel that you prob wouldn't be able to sustain much longer than that.

The Pull-up options for this workout are: Strict or Kipping.  If you are needing to sub your pull-ups consider banded, or  you can also do KB Swings in place of Pull-ups.  We don't suggest Jumping Pull-ups as a sub as you are already doing Box Jumps and that's a lot of jumping.

For Box Jump-Overs you 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! You are looking to get up and over the box. You can jump onto the box and hop or step down to the opposite side and that is 1.  Try turning on top of the box if you are going to step down so that you aren't catching your toe with the back foot on the way down.  Also no need to show full extension on top of the box, just get up and over.

If you don't have a box, you can use a bench to jump onto or over, or set up a stack of plates, DB, a laundry basket, anything you can jump over that is going to challenge you.  If nothing else you can always use a step to jump to (just not over) to jump over as well.

PROGRAM C

PROGRAM C

WARM UP

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

Box Jump Warm Up

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

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

2-4 Bar/Ring Muscle Ups
7 Box Jump Overs

No weight needed!  See below for non-pull up bar options

No RX+ exactly - just put in comments how many muscle ups you were doing

Score: Total Number of Reps of both movements.  So if you do 3+7 it's a total of 10 reps x 12 min = 120.  This IS an EMOM though, not an AMRAP.

Goal: Pick numbers that will challenge you, but you think you can sustain throughout.

NOTES:

We have done a workout similar to this one before, but it was in an "as long as you can last" format.  This time we want you to actually pick numbers that will allow you to do all 12 Min, but that you feel that you prob wouldn't be able to sustain much longer than that.

For the muscle ups you may lower the number to 1 rep if necessary, if that is a challenge for you then do it! That will still end up being 12 total Muscle-Ups. You may choose bar or ring for this.

For a sub, you can  choose to do a jumping bar or ring muscle up, banded, or  even feet assisted transition just for practice if you want to, choose something that is going to make you work!

If you don't have a pull-up bar or a place for Muscle-ups, you can sub KB swings instead.

For Box Jump-Overs you 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! You are looking to get up and over the box. You can jump onto the box and hop or step down to the opposite side and that is 1.  Try turning on top of the box if you are going to step down so that you aren't catching your toe with the back foot on the way down.  Also no need to show full extension on top of the box, just get up and over.

If you don't have a box, you can use a bench to jump onto or over, or set up a stack of plates, DB, a laundry basket, anything you can jump over that is going to challenge you.  If nothing else you can always use a step to jump to (just not over) to jump over as well.

MONDAY RETEST

#ProjectApril Week 2 and a BOMB re-tester to get the week started right!  This workout was originally posted on Sept 29, 2018 and we all remember it like it was yesterday.  Make sure to go back and check your score from last time!
Program A is the main version of today's workout if you've got the dumbbells to make it happen!
See Program C for Team Option!

Accessory workouts that work well today:
Pre:  Oly
Post: Butts and Guts
Either: Gymnastics

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

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

WORKOUT

For Time
4 Rounds
Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time
Goal: Good Times....and less than  23 Min or so.

NOTES:

Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.Oh. Boy.

For this workout the run distance should be roughly 1 min.  Maybe a little more or less depending on your running ability in general.

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the man maker you will start with the dumbbells on the ground.  Place the hands on the dumbbells.  Jump or step your feet back.  Perform a push up.  Then pull the dumbbell in the right hand to your rib cage (still in the top of the push up position).  Then repeat on the left side.  Keep the butt down and belly tight.  Jump or step the feet in.  Keep the knees bent and heels down as you lift the chest into a deadlift position.  Perform a squat clean by standing up hard and fast with the dumbbells.  Shrugging the shoulders - then pull yourself down into a squat as you guide the dumbbell to the shoulders with the elbows high.

Here you should have your heels down, knees out, chest up and the dumbbells on the shoulders.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the dumbbell of the shoulder.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the devil press the dumbbells will also start on the ground.  You will once again place the hands on the dumbbells and jump or step the feet back.  Get your chest and thighs to the ground.  Press back up.  Jump or step your feet back in (dumbbells are inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

No squat this time!  Instead you will perform basically a double dumbbell snatch.  Finish with the legs, shrug the shoulders, and then in one fluid motion get the dumbbells to lock out over head.

This is a combo swing, snatch, clean and jerk.

You may sub single dumbbell manmakers and burpee + swings.

Keep back flat as you put the weight back down for both!

PROGRAM B

PROGRAM B

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

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
4 Rounds
Run 200 Meters
6 Barbell Man Makers
Run 200 Meters
12 Plate Burpees

RX Men: 95# Barbell / 45# Plate
RX Women: 65# Barbell / 25# Plate

RX + Men and Women:
8 Barbell Man Makers
16 Plate Burpees

Score: Total Time
Goal: Good Times....and less than  23 Min or so.

NOTES:

Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.Oh. Boy.

For this workout the run distance should be roughly 1 min.  Maybe a little more or less depending on your running ability in general.

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the barbell man makers you will have the feet under hips and bar close to the body.  Hands outside the legs, arms long and chest up.  Bring the barbell to mid-shin (keep the back flat/chest up) and perform a barbell row by pulling the elbows back and bringing the bar to the chest.  Then straighten the arms back to mid shin and stand with the bar. Perform a hang squat clean by performing a small dip, allowing the bar to slide down the leg slightly.  Stand up hard out of the dip. Shrug the shoulders - then pull yourself down into a squat as you guide the bar to the shoulders with fast elbows!

Here you should have your heels down, knees out, chest up and the bar on the shoulders with the elbows high.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the bar of the shoulders.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the plate burpee the plate will also start on the ground.  You will place the hands on the plate and jump or step the feet back.  Get your chest and thighs to the ground/touching the plate.  Press back up.  Jump or step your feet back in (plate is inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

From here you will perform basically a combo swing, snatch, clean and jerk. Finish with the legs, shrug the shoulders, and then in one fluid motion get the plate to lock out over head.

Keep back flat as you lower the plate back to the ground!

TEAM VERSION

TEAM VERSION

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

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

WORKOUT

In Teams of 2

For Time
Partner 1 Runs 200 Meters
Partner 2 Does as many Man Makers as possible

When Partner 1 Returns they switch

Keep switch back and forth until they complete 50 Man Makers TOTAL

THEN

Then do the same rotation - this time with DEVIL PRESS

Partner 1 Runs 200 Meters
Partner 2 Does as Many Devil Press as they can

When Partner 1 returns they switch.

Keep switching back and forth THIS TIME until 100 Devil Press are completed TOTAL.

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time
Goal: Good Times....and less than  23 Min or so.

NOTES:
***May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.Those totals are combined reps.  Pass the number you left off on to your partner each time.  Mixed ability partners don't have to use same weight!  Y

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the man maker you will start with the dumbbells on the ground.  Place the hands on the dumbbells.  Jump or step your feet back.  Perform a push up.  Then pull the dumbbell in the right hand to your rib cage (still in the top of the push up position).  Then repeat on the left side.  Keep the butt down and belly tight.  Jump or step the feet in.  Keep the knees bent and heels down as you lift the chest into a deadlift position.  Perform a squat clean by standing up hard and fast with the dumbbells.  Shrugging the shoulders - then pull yourself down into a squat as you guide the dumbbell to the shoulders with the elbows high.

Here you should have your heels down, knees out, chest up and the dumbbells on the shoulders.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the dumbbell of the shoulder.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the devil press the dumbbells will also start on the ground.  You will once again place the hands on the dumbbells and jump or step the feet back.  Get your chest and thighs to the ground.  Press back up.  Jump or step your feet back in (dumbbells are inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

No squat this time!  Instead you will perform basically a double dumbbell snatch.  Finish with the legs, shrug the shoulders, and then in one fluid motion get the dumbbells to lock out over head.

This is a combo swing, snatch, clean and jerk.

Keep back flat as you put the weight back down for both