ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power - Oly
Post: Butts and Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Down Dog Flow
Post: Lower Back Release, Chest Opener, Pigeon Stretch

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

4 Rounds

Run 400 Meters
12 Devil Press + Step Up

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

RX+ Men/Women: 5 Rounds
Only allowed to do RX+ if you finish first 4 rounds in under 16 Min

Score: Total Time
Goal: Under 20 Min

NOTES:

Ok then....

For the 400m run, you're working with about 2min or so.  If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Make sure you put your WHOLE foot on your step (box, bench whatever).  Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.  Alternate feet with each step at the bottom.

LISTEN! It is not RX+ to do the step up with DBs OH after the Devil Press. Bring the DBs down to the sides, and complete the step up.

If Devil Press isn't happening today, think about subbing out the DBs for a KB and completing a burpee then KB swing, then hold the KB in the goblet position and step up. If going OH isn't an option make it a Russian KB swing, swinging only to eye level.

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

4 Rounds
Run 400 Meters
12 Deficit Push Ups (3-4")
12 Back Rack Step Ups

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 5 Rounds
Only allowed to do RX+ if you finish first 4 rounds in under 18 Min

Score: Total Time
Goal: Under 22 Min

NOTES:

Ok then....
For the 400m run, you're working with about 2min or so.  If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

The Deficit push ups are done just how they sound, by adding in a deficit, 3-4" is about the height of a plate. You'll place each hand on something about 3-4" high and complete a push-up as you normally would.  Focus on staying engaged throughout the movement, since you are in a deficit, you will feel some different tension in the fronts of the shoulders. Utilize your lats and triceps by squeezing the ground and work on keeping the elbows against the body.

Sub out Deficit for regular pushups, knee push ups, or pushups to a box or bench.

For the back rack step ups you can take the bar from the ground or a rack. If taken from the ground perform a proper power clean with good form.  Pop the bar over the head and lower to the back.  When lowering think about catching an egg on the back, you don't want to smash it! Pinch the shoulder blades together to create a solid rack just like you were about to back squat.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women.  If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

4 Rounds
Row 500 Meters
or
30 Cal Bike Men/22 Cal Bike Women
12 Devil Press + Step Up

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

RX+ Men/Women: 5 Rounds
Only allowed to do RX+ if you finish first 4 rounds in under 16 Min

Score: Total Time
Goal: Under 20 Min

NOTES:

Ok then....

For the 500m Row you're thinking to be done with that in about 2:00 or so. If you're biking 30cals could be done anywhere between say 1:30 and 2:00. The bike will have a different affect on the legs, so keep that in mind when thinking about pacing the bike.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Make sure you put your WHOLE foot on your step (box, bench whatever).  Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.  Alternate feet with each step at the bottom.

LISTEN! It is not RX+ to do the step up with DBs OH after the Devil Press. Bring the DBs down to the sides, and complete the step up.

If Devil Press isn't happening today, think about subbing out the DBs for a KB and completing a burpee then KB swing, then hold the KB in the goblet position and step up. If going OH isn't an option make it a Russian KB swing, swinging only to eye level.

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
Run 400 Meters - Together
24 Devil Press + Step Up (alternate every 3 reps)(So each person does 12 reps per round)

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

RX+ Men/Women: 5 Rounds
Only aLlowed to do RX+ if you finish first 4 rounds in under 16 Min

Score: Total Time
Goal: Under 28 Min

NOTES:

Ok then....
For the 400m run, you're working with about 2min or so.  You will run together for this part.  If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the devil press + step ups you will alternate every 3 reps until you have achieved 12 each or 24 total.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Make sure you put your WHOLE foot on your step (box, bench whatever).  Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.  Alternate feet with each step at the bottom.

LISTEN! It is not RX+ to do the step up with DBs OH after the Devil Press. Bring the DBs down to the sides, and complete the step up.

If Devil Press isn't happening today, think about subbing out the DBs for a KB and completing a burpee then KB swing, then hold the KB in the goblet position and step up. If going OH isn't an option make it a Russian KB swing, swinging only to eye level.

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

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

4 Hang Power Clean
4 Weighted Step Ups
6 Dumbbell Jump Overs

Idea weight for Men: Single 30-50# Kettlebell or Dumbbell - or - set of lighter 15-25# Dumbbells
Idea weight for Women: Single 12-25# Kettlebell or Dumbbell - or - set of lighter 8-12# Dumbbells

Score: Total number of completed rounds + any additional reps
Goal: 10 Rounds +

NOTES:

For the hang power cleans you will either hold a single object in both hands or 2 lighter dumbbells down at the sides.  You will start in a fully standing position.  Dip slightly by reaching the butt back and and bending the knees allowing a hinge at the hip.  Keep the arms straight, belly tight, and chest up.

Stand up hard and fast.  Shrug the shoulders and guide the dumbbells up to the shoulder.  Avoid just bicep curling them.  Use your legs!

For the step ups you may hold either the single weight at your chest or you may hold the dumbbells down at the sides.  You can also do these unweighted.

Make sure you put your whole foot on the box when going to step up.  Don't allow the knee to cave in and drive through the heel to stand completely.  Alternate feet with each step so for each set of 4 you will do 2 on each side.

For the jump overs you will face your dumbbell, a broomstick, or even a chalk line on the ground and jump over it.  Turn around and jump back.

If you are unable to jump at this time you may do like a little skip over or sub out 10 mountain climbers.

Take notice that Program A and B have slightly different rep counts today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power -  Oly
Post: Butts and Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Cool Down Flow, Lower Back Release, Hamstring

PROGRAM A

PROGRAM A

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 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

Part 1:
6 Min AMRAP
4 DB Power Cleans
4 DB Front Squats
6 DB Facing Hop Overs

Rest 3 Min Before Part 2

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

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

Score for Part 1: Total Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

(See Movement Descriptions Under Part 2)

Part 2:
Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

AS FAST AS YOU CAN....FOR TIME.

So if you got 10 rounds + 12 Reps on Part 1 - on Part 2 you will do 10 Rounds and 12 Reps as fast as you possibly can.  Your time is your score for this part.

Use same weight as you did for Part 1.

Score: Time to complete
Goal: Under 6 min.

NOTES:

So to be clear - Part 1 is an AMRAP where you get as many rounds and reps as possible in 6 min.  Then you REST 3 Min and take whatever your score was from Part 1 and do it as FAST as you can for Part 2.

Fun - right?

You will want to choose a weight that you are pretty sure (although uncomfortable) you will be able to do 4 DB power cleans + 4 DB front squats without having to put the weight down.

For this movement, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the front squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight! Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the DB hop overs you are literally facing your DBs you jump over off of both feet.  If you want to sub something lower, lay down a broom stick or chalk line or find a crack and jump over that the same way. If jumping isn't an option, think about stepping up onto a low box or stack of plates, or even a stair.

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

Part 1
6 Min AMRAP
3 Power Cleans
3 Front Squats
6 Bar Facing Hop Overs

Rest 3 Min Before Part 2

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135# +
RX+ Women: 85# +

Score for Part 1: Total Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

(See Movement Descriptions Under Part 2)

Part 2

Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

AS FAST AS YOU CAN....FOR TIME.

So if you got 10 rounds + 12 Reps on Part 1 - on Part 2 you will do 10 Rounds and 12 Reps as fast as you possibly can.  Your time is your score for this part.

Use same weight as you did for Part 1.

Score: Time to complete
Goal: Under 6 min.

NOTES:

So to be clear - Part 1 is an AMRAP where you get as many rounds and reps as possible in 6 min.  Then you REST 3 Min and take whatever your score was from Part 1 and do it as FAST as you can for Part 2.

Fun - right?

You will want to choose a weight that you are pretty sure (although uncomfortable) you will be able to do 3 power cleans + 3 front squats without having to put the bar down.

For the PCs, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

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.

For the BB hop overs you are literally facing your BBs you jump over off of both feet.  If you want to sub something lower, lay down a broom stick or chalk line or find a crack and jump over that the same way. If jumping isn't an option, think about stepping up onto a low box or stack of plates, or even a stair.

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 CleanGreat to do this with either the bar or your dumbbells to get warmed up for your sandbag.

WORKOUT

Part 1
6 Min AMRAP
3 Sandbag Power Cleans
3 Sandbag Front Squats
6 Sandbag Facing Hop Overs

Rest 3 Min Before Part 2

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

Score for Part 1: Total Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

(See Movement Descriptions Under Part 2)

Part 2
Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

AS FAST AS YOU CAN....FOR TIME.

So if you got 10 rounds + 12 Reps on Part 1 - on Part 2 you will do 10 Rounds and 12 Reps as fast as you possibly can.  Your time is your score for this part.

Use same weight as you did for Part 1.

Score: Time to complete
Goal: Under 6 min.

NOTES:

So to be clear - Part 1 is an AMRAP where you get as many rounds and reps as possible in 6 min.  Then you REST 3 Min and take whatever your score was from Part 1 and do it as FAST as you can for Part 2.

Fun - right?
Ideally you will be able to do 3 power cleans + 3 front squats with your sandbag each time without having to break too much - aside from being out of breath.

For the Sandbag PC, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
If you prefer, you can power clean the sandbag to a shoulder.

For the 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.  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. If you aren't able to hold the bag in the front rack position you can move the bag to one shoulder or the other for the front squats.

For the Sandbag hop overs you are literally facing your sandbag you jump over off of both feet.  If you want to sub something lower, lay down a broom stick or chalk line or find a crack and jump over that the same way. If jumping isn't an option, think about stepping up onto a low box or stack of plates, or even a stair.

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

6 Rounds
1 Min Jog, Row, Bike, Single Unders, Low Step Ups, or Taps
10 KB/DB Swing
10 Squat (no weight)

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

Score: Total Time
Goal: Under 15 Min

NOTES:

For this workout you can choose what you want to use for the 1 min sections.  Make sure you move at a steady but uncomfortable pace for an entire minute each time.

For the swings you may use a KB or DB.

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!

The squats are unweighted.  If you are feeling froggy and want to hold the KB or DB you are using at the chest for a goblet squat that is fine - so long as you can keep good positions and can finish near the time goal.

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

Feet should be shoulder width apart with the heels down. 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.

If you need to use a counter balance or squat to a target that is a bit higher than parallel due to injury / flexibility / strength issues.  That is fine.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power - Oly
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Warm Up Flow
Post: Sciatica/Piriformis 2, Couch Stretch, Pigeon Stretch

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

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

5 Rounds for Time
Run 200 Meters
18 KB Swings
Run 200 Meters
36 Air Squats

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

RX+: No need really but if you are really feeling like you need something extra feel free to wear a vest - OR - go heavier on the swing.

Score: Total Time
Goal: Under 25 Min

NOTES:

This one is a great mover after the shoulder blaster from yesterday.  We encourage you to pick a weight that you don't think you will have to really break and to just keep a steady pace today. Like we said there is really no need to add anything to this one - but if you add a vest or do a heavier swing (because you are stubborn) go ahead and click RX+.

For the run, keep the time around 1 minute.  If running isn't an option today, sub double or single unders for a similar run time.  You can also sub out foot taps to a plate as well, or step ups to a low box (knee high or a 2 stack of 45's), bench or stack of plates.

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!

If going OH with the KB isn't in the cards today stick to a russian style KB swing and swing the KB to eye level no higher.

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

The airsquats will start to add up, find a steady pace breathing at the top of each rep, exhaling as your squat down.  Take smart breaks here, long enough to shake the legs out and go right back to it!

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

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

5 Rounds for Time
Run 200 Meters
12 Hang Power Snatch
Run 200 Meters
36 Air Squats

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#
RX+ Women: 65-75#

Score: Total Time
Goal: Under 25 Min

NOTES:

This one is a great mover after the shoulder blaster from yesterday.  We encourage you to pick a weight that you don't think you will have to really break and to just keep a steady pace today.

For the run, keep the time around 1 minute.  If running isn't an option today, sub double or single unders for a similar run time.  You can also sub out foot taps to a plate as well, or step ups to a  low box (knee high or a 2 stack of 45's)s.

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

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

The airsquats will start to add up, find a steady pace breathing at the top of each rep, exhaling as your squat down.  Take smart breaks here, long enough to shake the legs out and go right back to it!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

5 Rounds for Time
Row 250 Meters
OR
Bike 15 Cal Men/11 Cal Women
18 KB Swings
Row 250 Meters
OR
Bike 15 Cal Men/11 Cal Women
36 Air Squats

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

RX+: No need really but if you are really feeling like you need something extra  go heavier on the swing.

Also if you want to swap the swings out with the hang power snatches from Program B that is totally fine for this version too.

Score: Total Time
Goal: Under 25 Min

NOTES:

This one is a great mover after the shoulder blaster from yesterday.  We encourage you to pick a weight that you don't think you will have to really break and to just keep a steady pace today.

For the 250m row you're looking at about 1 minute, if you're going all out on the bike you're looking between :30 and a minute depending on how hard you're wanting to go. Don't Peacock that first bike or row, there's not much space to regain the legs for the airsquats at the end of each round.

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!

If going OH with the KB isn't in the cards today stick to a russian style KB swing and swing the KB to eye level no higher.

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

The airsquats will start to add up, find a steady pace breathing at the top of each rep, exhaling as your squat down.  Take smart breaks here, long enough to shake the legs out and go right back to it!

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)

3 Inchworms
12 Lunges

Oh man - super simple and super sneaky!

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

NOTES:

This one is a great one that you really can do ANYWHERE!  No excuses today crew!

For the inchworms you will place your hands on the ground in front of your feet.  Walk your hands out to the top of the push up and lower the chest and thighs to the ground.  You can do this from the toes or lower yourself to your knees for the push up portion.  Then, keeping the belly tight to avoid snaking or worming - press yourself back up to lock out.  Walk the hands back to the feet and stand completely at the top.

For the lunges you may perform forward stepping, reverse stepping, or even walking lunges.  Make sure that you take a long enough step that your front heel stays down when the back knee lightly touches the ground.  Keep the torso upright and drive through the front heel to stand.  If you are unable to go all of the way down under control you may lower the distance, or if lunges don't work for you - you can sub a step up instead!

You will alternate feet with each lunges step - so you end up doing a total of 6 per side per set.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power - Oly
Post: Suns Out Guns Out
Either:

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee
Post: Neck and Shoulder Reliever, Stress Relief, Shoulder Stretch

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

4 Rounds
Each Round is:

2 Wall Walk
16 Reps 1/2 Up 1/2 Down Lunge Right Arm
2 Wall Walk
16 Reps 1/2 Up 1/2 Down Lunge Left Arm
2 Wall Walk

Rest 1 Min Between Rounds

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

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

Score: Total Time including Rest
Goal: Less than 4 Min (of work) each round.  Shoot for under 3 if possible, but don't get sloppy!

NOTES:

Boulder shoulders here we come!! This one is going to be a good one.  1 min rest is going to be super important so that you can push to go fast and hopefully somewhat broken on the lunges and hold on for dear life on the wall walks.

For the wall walk you will start in the bottom of a push up with the feet against the wall.  You will start walking the feet up the wall and press up to the top of the push up and walk your hands back.  Keep the belly tight - no sagging hips!  You will walk all of the way back to the wall until the chest touches.  Then you will walk the hands back out away from the wall and walk the feet down the wall.  No Slamming or sliding down!  If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.  You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms or you can cut the wall walks to 1 rep  or check SHIFT for more options.

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.  So for each set of 16 you do 8 per leg. For the first set of 16 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 16 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.  Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Chest up! Stand up! A couple subs for the 1/2 up/down lunge, could be brining both DBs down to the shoulders, or hold 1 DB at your side with the other at the shoulder. Or just a single DB OH and no weight in the other hand.  You may also sub step ups to a box, bench or stack of plates

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

WORKOUT

4 Rounds
Each Round is:

2 Wall Walk
16 Overhead Lunges
2 Wall Walk
16 Overhead Lunges
2 Wall Walk

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Total Time including Rest
Goal: Less than 4 Min (of work) each round.  Shoot for under 3 if possible, but don't get sloppy!

NOTES:

Boulder shoulders here we come!!  This one is going to be a good one. 1 min rest is going to be super important so that you can push to go fast and hopefully somewhat broken on the lunges and hold on for dear life on the wall walks.

For the wall walk you will start in the bottom of a push up with the feet against the wall.  You will start walking the feet up the wall and press up to the top of the push up and walk your hands back.  Keep the belly tight - no sagging hips!  Ideally you will walk all of the way back to the wall until the chest touches.  Then you will walk the hands back out away from the wall and walk the feet down the wall.  No Slamming or sliding down!  If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.  You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms or cut the wall walks to 1 or check SHIFT for more options.

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. 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 16 you end up doing 8 on each side.

You can sub the barbell for a plate OH if not able to perform with a barbell, or if going OH isn't in the cards at this time, bring the barbell down to the front rack position or bearhug the plate and perform your lunges this ways.

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

WORKOUT

4 Rounds
Each Round is:

20 Foot Handstand Walk
16 Reps 1/2 Up 1/2 Down Lunge Right Arm
20 Foot Handstand Walk
16 Reps 1/2 Up 1/2 Down Lunge Left Arm
20 Foot Handstand Walk

Rest 1 Min Between Rounds

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

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

Score: Total Time including Rest
Goal: Less than 4 Min (of work) each round.  Shoot for under 3 if possible, but don't get sloppy!

NOTES:

Well - boulder shoulders here we come!!  This one is going to be a good one.  That 1 min rest is going to be super important so that you can push to go fast and hopefully somewhat broken on the lunges and hold on for dear life on the handstand walks.

If you need to shorten the distance to even 10' or give yourself 1 min each time to attempt to get 20' that is fine for those who are still new to handstand walking but want to add it in.

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.  So for each set of 16 you do 8 per leg. For the first set of 16 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 16 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.  Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Chest up! Stand up!  You can step backwards or forwards, walking, its up to you, just keep your CHEST UP especially when walking!

A couple subs for the 1/2 up/down lunge, could be brining both DBs down to the shoulder instead of 1 OH as you lunge, or hold 1 DB at your side with the other at the shoulder.  You may also sub step ups to a box, bench or stack of plates in place of the lunges, and alternate legs the same as you would for the lunges.  If weight of any kind is not an option today, switch to body weight lunges or step-ups instead. The workout is your oyster.

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

7 Rounds

30 Seconds Taps, Single Unders, Mountain Climbers
12 KB/DB Deadlifts
8 Ring/TRX/Band/Upright Rows

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

Score: Total Time
Goal:  Under 12 Min

NOTES:

For this workout you can choose what you would like/what you have available for the 30 second portion of the workout.  It can be single unders with a jump rope, taps, chalkline/broomstick skip overs, or mountain climbers.  Just make sure you move for an entire 30 seconds each time.

For the deadlifts you may do these with a single KB or even a single DB between the feet - or with 2 lighter dumbbells just outside the feet.

Either way you will want to keep the heels down, make sure you have a hinge at the hips and knees in the set up.  Arms are straight, chest up and belly tight.  To lift, drive through your heels and lift your chest.  Stand fully at the top.  Lower under control and don't allow the back to round!  Keep the arms straight and the weight close to the body!

For the ring/trx row option keep in mind that the more your body is parallel to the ground, the more difficult this becomes.  Make sure you keep the body position straight.  Start with straight arms at the bottom, and pull the chest all of the way up at the top each time.  Elbows should go back and not out.  Find an angle that allows you to do at least 3-4 reps each time.

You may also do stretchy band pull downs or upright rows with your KB or DB(s).  If you choose this make sure the shoulders are pulled back and down and that you pull the weight up the body with elbows high and outside.

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

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

3 Burpees
5 Shoulder Press
3 Burpees
10 Air Squats

Idea weight for Men: 30-50# Single KB or DB - or lighter pair of dumbbells
Idea weight for Women: 12-25# Single KB or DB - or lighter pair of dumbbells

RX+ Option: (Yep even for SHIFT) try a little bit of a jumping squat!  Only do this if you have

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds or More!

NOTES:

For this workout the reps are kept pretty low so that you can keep moving the whole time!

For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  Find what will allow you to move through and keep moving for the whole 15 Min!

For the shoulder press you will hold either one dumbbell or kettlebell with both hands at the shoulder and press overhead OR you can perform the movement with 2 lighter dumbbells - one held at each shoulder.

Either way keep the belly tight and press the weight straight overhead  - locking out the elbows with the biceps by the ears at the top!

For the squats your feet will be shoulder width apart.  Heels are down and chest is up!  Tighten the belly.  Reach the butt back and down.  Drive the knees out.  Put the hands out in front for a counter balance.  Ideally you will get your butt lower than your knees at the bottom, with heels still down, knees out, chest up and no collapsing!  If you need to use a target that is slightly higher or something to grab on to for a counter balance - that is ok!

Stand all of the way up at the top!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre:
Post: Butts and Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening
Post: Lower Back Release, Hamstrings, Cool Down Flow

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

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

5 Rounds for Time

30 Double Unders
20 Dumbbell Deadlifts
10 Pull Ups

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

RX+ Men: Switch to Single Leg Deadlifts (10 per side) - increase Double Unders to 40 and 15 Pull Ups
RX+ Women: Switch to single leg deadlifts (10 per side) - increase Double Unders to 40 and 15 Pull Ups

Don't feel like you HAVE to do RX+ to choose the single leg deadlift option.  Whoever feels like it should give it a try!  If you need to you can lower down to just one dumbbell.

Score: Total Time
Goal:  Under 15 Minutes

NOTES:

For this workout you will want to choose a weight for the deadlifts that you COULD do all 20 if you wanted to (not saying you need to for grip's sake).  And a style of pull ups that will allow you to get at least 3 at a time each time and all 10 in less than 1 minute.  Strict pull ups are always allowed - but lower the number a bit to what you can get in no more than 1 minute or faster each time.  Maybe 5-7 reps for RX or 10-12 Reps for RX +

If you're a Double Under hero, these 30 will take you about :20-:30, if you don't have dubs you can do dumbbell hop overs or double rep single unders.

1 Head touch - For the deadlifts the DBs will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive the heels into the ground and lift the chest.  Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.  Only one head of each dumbbell needs to touch at the bottom!   If RX+'ing, the single leg DL is a slower movement, you'll focus on squeezing the ground with your foot inside your shoes, and really focus on pulling your knee back to engage your hamstring all while staying balanced. You can use 2 DBs, 1 in each hand or use 1 DB. If 1DB then you'll hold the DB in the opposite hand of the leg you're deadlifting with.

Subs for the deadlift, think about decreasing the weight, or switching to a single DB held between the legs like a KB DL.

For the pull ups you can choose strict, kipping, butterfly, banded, or ring/trx row.  If you don't have a pull up bar/bands you may sub an upright row.

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

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

5 Rounds for Time
30 Double Unders
15 Deadlifts
10 Pull Ups

RX Men: 155-175#
RX Women: 105-125#

RX+ Men: 205-225#+ - increase Double Unders to 40 and 15 Pull Ups
RX+ Women: 135-155#+ - increase Double Unders to 40 and 15 Pull Ups

Score: Total Time
Goal:  Under 15 Minutes

NOTES:

For this workout you will want to choose a weight for the deadlifts that you COULD do all 15 in no more than 2 sets if you wanted to (not saying you need to for grip's sake).  And a style of pull ups that will allow you to get at least 3 at a time each time and all 10 in less than 1 minute.  Strict pull ups are always allowed - but lower the number a bit to what you can get in no more than 1 minute or faster each time.  Maybe 5-7 reps for RX or 10-12 Reps for RX +.

If you're a Double Under hero, these 30 will take you about :20-:30, if you're still getting your Double Unders in check give yourself about a minute to complete these.
Sub out for double rep single unders or hops over the bar.  You can also work taps to a plate or low target.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back. To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

To sub for the DL, consider lowering the weight prior to the reps :)

You have a lot of options for the pull up portion of this workout.  You can do kipping, or strict (lower the number to something you can get done in 1 minute) banded, ring/trx/bar in rack supine row, or if you don't have access to any of that you may sub a stretchy band pull down.  If none of the above is available to you for pull-ups, sub upright rows.

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

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

5 Rounds for Time
30 Double Unders
12-15 Sandbag Over the Shoulder
10 Pull Ups

NO RX or RX+ for weight.  Use that range and go up or down depending on how heavy your bag is.

RX+ Men and Women: increase Double Unders to 40 and 15 Pull Ups

Score: Total Time
Goal:  Under 15 Minutes

NOTES:

For this workout you will want to choose a number of bag over the shoulder reps that will allow you to get all reps in around than 1 min or so.  And a style of pull ups that will allow you to get at least 3 at a time each time and all 10 in less than 1 minute.  Strict pull ups are always allowed - but lower the number a bit to what you can get in no more than 1 minute or faster each time.  Maybe 5-7 reps for RX or 10-12 Reps for RX +.

If you're a Double Under hero, these 30 will take you about :20-:30, if you're still getting your Double Unders in check give yourself about a minute to complete these.
Sub out for single unders if you don't have Doubles yet, or you can work taps to a low stack of plates, or even hop overs your sandbag or low target.

For the sandbag or ball over shoulder you will start with the bag/ball 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 or ball.  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/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

You have a lot of options for the pull up portion of this workout.  You can do kipping, or strict (lower the number to something you can get done in 1 minute) banded, ring/trx/bar in rack supine row, or if you don't have access to any of that you may sub a stretchy band pull down.  If none of the above are available to you for pull-ups, sub in upright rows with a barbell or DBs

MONDAY RE-TEST

This workout was originally posted on Dec 06. 2018. It wasn't THAT long ago so most of you have scores!  Go back and check how you did!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly - Power
Post: Butts and Guts - SOGO
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow
Post: Lower Back Release, Couch Stretch, Hips

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 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 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks
Min 2: 4 DB Facing Burpees +  4 Thrusters

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

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

Score: Total Rounds Completed with correct reps
Goal: 20 of course!

NOTES:

 Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the DBs Burpees.  This means you will get your chest and thighs to the ground parallel to your DBs.  Jump or step your feet in - then jump over the DBs laterally.  Your next rep is the same thing on the other side of your DBs.

For the hang power clean and jerks you will start by deadlifting the DBs to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Stand up hard and fast.  Keep the DBs close. Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the DBs on the shoulders.  Drive through the heels in this catch position to pop the weight off of the shoulders.  Press the DBs up and yourself down.  Catch in a partial squat with the weight locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your DBs.  Jump over.  Turn around for the next rep.

For the thrusters the DBs will be on the shoulders with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the weight off of the shoulders.   Finish with a press to lock out.  Biceps by the ears.  Belly tight.

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

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

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Power Clean and Jerks
Min 2: 4 Bar Facing Burpees + 4 Thrusters

RX = You held those numbers

Score: The weight you choose
Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

I just love these choose your own adventure workouts - don't you.  Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 4 Lateral Over the Bar Burpees.  This means you will get your chest and thighs to the ground parallel to your bar.  Jump or step your feet in - then jump over the bar laterally.  Your next rep is the same thing on the other side of your bar.

For the hang power clean and jerks you will start by deadlifting the bar to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bar close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bar close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bar on the shoulder.  Drive through the heels in this catch position to pop the bar off of the shoulders. Move the face.  Press the bar up and yourself down.  Catch in a partial squat with the bar locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your bar.  Jump over.  Turn around for the next rep.

For the thrusters the bar will be on the shoulder with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bar off of the shoulder.  Move the face.  Finish with a press to lock out.  Bar over the middle of the body.  Belly tight.

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

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 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Sandbag + 5 Sandbag Hang Power Clean and Jerks
Min 2: 4 Sandbag Facing Burpees + 4 Shoulder to Shoulder Sandbag Thrusters

Don't worry too much about RX or RX+ on this.  Everyone has differently weighted bags.  You will even want to change the numbers if you have a heavy or super light bag.  Make it work for you.

Score: Number of rounds completed with listed reps.
Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the Bag Burpees.  This means you will get your chest and thighs to the ground parallel to your bag.  Jump or step your feet in - then jump over the bag laterally.  Your next rep is the same thing on the other side of your bag.

For the hang power clean and jerks you will start by deadlifting the bag to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are gripping handles. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bag close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bag close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bag on the shoulders.  Drive through the heels in this catch position to pop the bag off of the shoulders. Move the face.  Press the bag up and yourself down.  Catch in a partial squat with the bag locked out over head.  Stand. Lower back to the hips.

If your bag doesn't have handles or if you only have a ball you may sub ball over the shoulder for the hang clean and jerk part.

On the second minute you will do your burpees facing your bag.  Jump over.  Turn around for the next rep.

For the thrusters the bag will be on one shoulder with hands underneath.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bag off of the shoulder.  Press it up overhead and lower to the other shoulder under control.