This workout will be tested at the END of Jacked by June for those who want to measure their progress with a performance based measure!
Also - this is a re-test!  This workout was originally posted on 09/18/2018!  Make sure you go back and see how you did last time!

No Program B for this re-tester!  Choose from A, C, or SHIFT today!
See Program C for Weight Vest Option

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Morning Coffee
Post: Chest Opener, Shoulders, Stress Relief

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

For Time:
50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete
Goal: Under 13 Min

NOTES:

Some of you will definitely be able to finish this under 10 min.  You little beasts - if that is you - go up to the RX+ numbers for sure!

Make sure you choose a pull up style that will allow you to keep moving and won't have you down to doing singles (unless it's the VERY end).  You can even do strict if you want to work those and know you can get through them!

Our favorite sub for pull ups on workouts that have big sets?  Bands, and ring/parallete rows.  You can do jumping too if you need to!

For the push ups scale to the knees if you need to in order to keep moving.  This section will stop you dead in your tracks if you go to failure too early.

Make sure the chest and thighs touch the ground at the bottom and you come to full lock out at the top. Keep the belly tight.  No sagging, snaking, or high butts!

For the swings these will be all of the way over your head (unless this is a new movement for you - then you can just go to eye level).  Keep your heels down and bend the knees slightly as you hinge at the hip with the kb or db in both hands.  Arms are long and straight.  Chest is up.  Stand up hard and fast to make the bell weightless and follow through with the arms to bring the bell overhead.  Keep the belly tight. Don't allow yourself to be pull too far forward as the bell comes down. Heels down and chest up!

For the  squats feet are shoulder width apart.  Heels down.  Reach the butt back and down as you lift the chest and keep the belly tight.  Drive the knees out.  Get the butt lower than the knees at the bottom.  Stand all of the way up at the top!

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

**This version is the same just wear a weight vest - use what you have and put what weight it was in comments!!**

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete
Goal: Under 13 Min

NOTES:

Some of you will definitely be able to finish this under 10 min.  You little beasts - if that is you - go up to the RX+ numbers for sure!

Make sure you choose a pull up style that will allow you to keep moving and won't have you down to doing singles (unless it's the VERY end).  You can even do strict if you want to work those and know you can get through them!

Our favorite sub for pull ups on workouts that have big sets?  Bands, and ring/parallete rows.  You can do jumping too if you need to!

For the push ups scale to the knees if you need to in order to keep moving.  This section will stop you dead in your tracks if you go to failure too early.

Make sure the chest and thighs touch the ground at the bottom and you come to full lock out at the top. Keep the belly tight.  No sagging, snaking, or high butts!

For the swings these will be all of the way over your head (unless this is a new movement for you - then you can just go to eye level).  Keep your heels down and bend the knees slightly as you hinge at the hip with the kb or db in both hands.  Arms are long and straight.  Chest is up.  Stand up hard and fast to make the bell weightless and follow through with the arms to bring the bell overhead.  Keep the belly tight. Don't allow yourself to be pull too far forward as the bell comes down. Heels down and chest up!

For the  squats feet are shoulder width apart.  Heels down.  Reach the butt back and down as you lift the chest and keep the belly tight.  Drive the knees out.  Get the butt lower than the knees at the bottom.  Stand all of the way up at the top!

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

4 Rounds
Each Round is:

1 Min Max Ring/TRX/Upright Row
1 Min Push Ups
1 Min DB/KB Swings
1 Min Squats

Idea weight for swings:

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

Score: Total Completed Reps for the WHOLE thing
Goal: 160 Reps + (Can you get over 200??)

NOTES:

For this workout the easiest thing to do is just keep a running tally of points the whole time.  So if you do 12 ring rows the first minute - when you start the push ups on the second minute, just start counting at 13.

There is no rest between movements or rounds - so keep flowing through.

For the ring row/trx row you may also do a bar in the rack row.  Remember that the more paralell your body is to the ground, the more difficult these become.  Choose an angle that will allow you to get at least 7-10 each round but not so easy that you are getting a ton more than 15 or so.

If you are doing an upright row instead you will hold either a single dumbbell or a single kb at the waist in both hands with the arms straight.  Shrug the shoulders and pull the weight up the body keeping it close by reaching your elbows high and outside. Keep your shoulders pulled back and don't allow them to round forward.  Imagine you are elbowing something (or someone lol) at shoulder height behind you.

For the push ups you may do these on the toes, knees, or even elevated.  Keep the belly tight and move the body as one unit. Hands should be just outside of the shoulders with the fingers pointing the same direction as your head.  As you lower keep your elbows mostly back and in (not flaring out).  Touch your chest at the bottom.  Keep the belly tight as you press yourself all of the way up.

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.

Squats - get low with the chest up and heels down/knees out!  See video for subs

ACCESSORY WORKOUTS THAT WORK TODAY
Pre: Oly
Post:  Suns out Guns Out
Either:  Gymnastics

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

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

Another warm up that would be great today is the Hip Halo warm up.

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Run 200 Meters
Min 2: 10 Weighted Step Up Overs

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

RX+ Men: 50# DBs - 12 Step Up Overs
RX+ Women: 35# DBs - 12 Step Up Overs

Score: Total Rounds Completed within the minute window (up to 16)
Goal: Complete all 16 min but make it a challenge

NOTES:

Ok guys - for this one we wanted to MAKE you try to hit that 200 in a minute or less which is why we wrote it as EMOM and not Every 2 Min on the min 200 + the step up overs.  Try and see how it goes!  If you are unable to keep that run pace you can treat the whole thing as an Every 2 Min - Run 200 + however many step up overs you are going to do.

With that said choose a weight and a number of step up overs that allows you to get at least 10-15 seconds rest at the end of the minute.

Your score is however many rounds you complete the prescribed work.  If you alter the weight or the numbers that is TOTALLY fine.  Just put what you did in comments!

For the run, you're looking to be able to knock out 200m in  1min or so, but most likely right around that 1min mark.  If running isn't an option today, you can sub in :60 of double or single unders. Taps to a plate or low target, or even hop overs.

For the step-ups you will hold the DBs at your side, step up to the top of the box, and over to the other side. Put your whole foot on the box and don't allow the working knee to cave in!

Suggestion: once on top of the box, turn and step down backwards to the other side, being aware of keeping your chest up as you step down. This will allow you to avoid catching your toe or doing the awkward dead leg swing as your step down wit the DBs.

If you need to sub out the weighted step-ups, you can switch to one weight  holding it in the goblet position. You can also lower the height at which you step up, or change to just a step up, no over, to a stair or bench or stack of plates as well.  If weight is the issue you can  lower or remove the weight completely as well.  If step-ups are not an option switch to a forward stepping lunge, weighted or body-weight only depending on your situation.

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

Another warm up that would be great today is the Hip Halo warm up.

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Run 200 Meters
Min 2: 10 Back Rack Step Up

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ - 12 Step Ups
RX+ Women: 75#+  - 12 Step Ups

Score: Total Rounds Completed within the minute window (up to 16)
Goal: Complete all 16 min but make it a challenge

NOTES:

Ok guys - for this one we wanted to MAKE you try to hit that 200 in a minute or less which is why we wrote it as EMOM and not Every 2 Min on the min 200 + the step ups.  Try and see how it goes!  If you are unable to keep that run pace you can treat the whole thing as an Every 2 Min - Run 200 + however many step ups you are going to do.

With that said choose a weight and a number of step ups that allows you to get at least 10-15 seconds rest at the end of the minute.

Your score is however many rounds you complete the prescribed work.  If you alter the weight or the numbers that is TOTALLY fine.  Just put what you did in comments!

For the run, you're looking to be able to knock out 200m in  1min or so, but most likely right around that 1min mark.  If running isn't an option today, You can sub in :60 of double or single unders. Taps to a plate or low target, or even hop overs.

For the step-ups you will hold the take the bar from the ground or from the rack. From the ground, power clean with good form to the front rack position, pop the bar over the head, placing the bar gently in the back rack position.

Place the whole foot on the box and drive through the heel.  Don't allow the knee to cave in and stand all of the way up on top of the box.

If you need to sub out the weighted step-ups, you can lower the weight,  you can  lower the height at which you step up, or change to just a step up, no over, to a stair or bench or stack of plates as well.  You can switch to holding a plate across the chest, bear hugging or gripping the plates edges. If weight is the issue you can  remove the weight completely as well.  If step-ups are not an option switch to a forward stepping lunge, weighted or body-weight only depending on your situation.

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

Another warm up that would be great today is the Hip Halo warm up.

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Row 250 - OR - Bike 15 Cal Men / 11 Cal Women
Min 2: 10 Sandbag Step Up Overs

No RX or RX+: Just use the bag you've got!

(If using bar or DBs - enter that in comments)

(If running but using sandbag - enter that in comments)

Score: Total Rounds Completed within the minute window (up to 16)
Goal: Complete all 16 min but make it a challenge

NOTES:

Ok guys - for this one we wanted to MAKE you try to hit that 200 in a minute or less which is why we wrote it as EMOM and not Every 2 Min on the min 200 + the step up overs.  Try and see how it goes!  If you are unable to keep that run pace you can treat the whole thing as an Every 2 Min - Run 200 + however many step up overs you are going to do.

With that said choose a  a number of step up overs that allows you to get at least 10-15 seconds rest at the end of the minute.

Your score is however many rounds you complete the prescribed work.  If you alter the weight or the numbers that is TOTALLY fine.  Just put what you did in comments!

For the row, 250m should take no more than :60, if it is as mentioned above make the adjustment to every 2min. For the bike, anywhere from :30-:60 for the cals, you can game this so that you are finishing around :45 or :50 enough time to take a couple breaths and go. You shouldn't be struggling off the bike into the step-ups, if you are again change to every 2min worth of work between bike and step-ups.  If you choose to bike, this will have a different feeling on the legs. As we have said in the past J-E-L-L-OOOOO!

For the sandbag step-ups, you can hold the weight in the front rack, back rack or on either shoulder.  To get the sandbag from ground to front rack, simply clean from the ground with good form, if you want to go to the back,  pop the bag over the head and rest in the back rack.  If going to put the weight on the shoulder, it would be a good idea to switch shoulders each round. Suggestion: once on top of the box, turn and step down backwards to the other side, being aware of keeping your chest up as you step down. This will allow you to avoid catching your toe or doing the awkward dead leg swing as your step down.

Subs for the step-ups, think about lowering the height at which you step up, you can also switch to just a step up or switch to forward stepping lunges w/sandbag.

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 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

30 Seconds Taps, Single Unders, Jog, Bike, Row
10 Step Ups

May add difficulty by making step ups weighted or doing a Step Up Over

Score: Total Number of Completed Rounds + Any additional Reps
Goal: 12 Rounds +

NOTES:

This workout is the opitomy of #morethannotthing.  You barely need a warm up and need no equipment other than something to step on basically.  Just move and get something done.

For the first part you may choose what works best for you.  Just make sure you move for 30 seconds each time at a sustainable but uncomfortable pace.

For the step ups you may do these unweighted, holding light dumbbells at the sides, or may even do a step up over.

For these reps, just make sure that every time you go to step up that you put your whole foot on the box.  Don't allow the knee to cave in and drive through the heel.  Stand all of the way up.

Choose a height that you feel comfortable stepping up and down, but that is challenging for you for this many reps.

ACCESSORY WORKOUTS THAT WORK TODAY
Pre: Power
Post:  Suns out Guns Out (depends on how many manmakers you end up doing)
Either:  Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Hamstrings, Shift, Sciatica Piriformis 2

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

WORKOUT

For Time:
75 DB Hang Squat Cleans

Every Minute on the Minute - 2 Man Makers

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

RX+ Men: 50#  DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: 15 min

NOTES:

What in the world.  Made the mistake of getting workouts from Julian again....

The goal time for this one is very realistic at 15 min.  You DO NOT have to do any manmakers on the first minute - so you should be able to get a good chunk there.  Just don't peacock it! So start with max reps hang squat cleans - when the clock hits 1:00 you have to do 2 man makers and do that same thing at the top of every minute until you complete all of the cleans!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  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 the bottom of the squat.  In this 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. For the next rep you will lower the DBs back to the hips.

If you're struggling to get in at least 5 HSC every minute or about :30 of work after the man makers, lower the weight of the cleans so you are able to continually cycle the weight between man maker sets.

Man Maker = Hands on Dumbbells - Push Up + Row Right + Row Left + Jump feet in + Squat Clean + Thruster.

On Rows keep belly tight and pull elbow back.  Go to knees if you need to.  Keep back flat as you pull from the ground on the clean.  For the thruster - use the leg drive to pop DBs of shoulders.  Finish locked out, biceps by ears, tight belly.

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

WORKOUT

For Time:
75 Squat Cleans

Every Minute on the Minute: 2 Barbell Man Makers

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: 15 min

NOTES:

What in the world.  Made the mistake of getting workouts from Julian again....this is just mean.  Yes - barbell mapmakers HAVE hang squat cleans in them.  No those don't count toward your 75. Ouch.

The goal time for this one is very realistic at 15 min.  You DO NOT have to do any manmakers on the first minute - so you should be able to get a good chunk there.  Just don't peacock it!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  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 bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.  In this 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. For the next rep you will lower the barbell back to the hips.

If you're struggling to get in at least 5 HSC every minute or about :30 of work after the man makers, lower the weight of the cleans so you are able to continually cycle the weight between man maker sets.

Barbell Manmaker= Deadlift, bent over row, hang squat clean, thruster.

Heels down, belly tight, back flat on the deadlift.  Lower back to below the knee for bent over row.  Keep bar close, belly tight, pull elbows back and bar to ribs.  Stand.  Re-dip for hang squat clean.  Use the leg drive to pop the bar off of the shoulders for the thruster.  Finish locked out overhead with biceps by ears and belly tight.

PROGRAM C

PROGRAM C

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

WORKOUT

For Time:
75 Sandbag Hang Squat Cleans

Every Minute on the Minute: 2 Sandbag Man Makers

NO RX or RX+ with the sandbag.  Just use what you've got!

Score: Total Time
Goal: 15 Min or less

NOTES:

What in the world.  Made the mistake of getting workouts from Julian again....Yes the sandbag man makers have squat cleans in them - no those don't count toward your 75.

The goal time for this one is very realistic at 15 min.  You DO NOT have to do any manmakers on the first minute - so you should be able to get a good chunk there.  Just don't peacock it!  So start with max reps hang squat cleans - when the clock hits 1:00 you have to do 2 man makers and do that same thing at the top of every minute until you complete all of the cleans!

For the hang squat clean you will deadlift the sandbag to the hips. 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 sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.  In this 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. For the next rep you will lower the sandbag back to the hips.

If you're struggling to get in at least 5 HSC every minute or about :30 of work after the man makers, lower the weight of the cleans so you are able to continually cycle the weight between man maker sets.

The Sandbag Manmaker is basically a burpee on the sandbag followed by a squat clean thruster.  Make sure you keep the back flat, belly tight and heels down when you pull the bag from the ground.  Drive through the legs to pop the bag off of the shoulder for the thruster and finish locked out with the biceps by the ears, bag overhead, and belly tight!

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

10 Rounds
7 KB/DB Deadlifts
5 KB/DB Goblet Squats
10 Shoulder Taps (Alternating)

Idea weight to use:

Men: 30-55# Single KB/DB - or - pair of lighter dumbbells
Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

NOTES:

For this workout you want to use the same weight for both the deadlifts and squats if you can! If not - that's ok.  You can go lighter for the squats if you need to in order to keep good form or even do them with no weight at all.

For the deadlifts you will have the KB or DB between the feet.  Feet are shoulder width apart with the heels down.  Knees bent and out.  Chest up and belly tight.  Hips back. Arms straight.  To stand drive the heels into the ground, keep the belly tight, arms long, and lift the chest.  Squeeze the butt at the top.  Reach butt back, bend knees, keep chest lifted and arms long as you lower back between the feet.

If using 2 lighter dumbbells the form is generally the same - except feet are more narrow and you have one dumbbell in each hand outside of the feet.

For the goblet squats - Hold your KB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you are unable to keep a good position or find yourself collapsing in the bottom of the squat at all - just lighten the weight or do these unweighted!  The main keys are to keep the chest up, belly tight, and heels down.  If you even need to squat to a higher target or use a counter balance this is ok.

For the shoulder taps you will start out in a plank (top of push up) position.  Lift one hand and touch the opposite shoulder.  Then do the other.  Each tap is one rep.

You may also do this from your knees or even elevated!

ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: Oly - Power
POST: Butts and Guts
EITHER:

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

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

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

AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)

10 DB Shoulder to Overhead
7 DB Facing Burpees

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

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

Score: Total Completed Rounds + Any Additional Reps
Goal: 7 Rounds

NOTES:

How hard could it be - your shoulders will find out soon enough.

For this one shoulder to overhead is allowed which means it can be a push press or a push jerk.  Pick what works for you.

If you choose to  push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If you chose to Push Jerk, the set up and dip and drive portion is exactly the same.  But, when you go to press think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).  You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.  When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the burpees you will place your hands on the ground facing your DBs. 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 over your DBs.

You may also sub knee push up burpees, no push up burpees, or even elevated burpees.  If you are unable to jump you may do a little skip or even just step over your dumbbells!

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

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

AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)

10  Shoulder to Overhead
7 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

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

Score: Total Rounds
Goal: 7 rounds +

NOTES:

How hard could it be - your shoulders will find out soon enough.

For this one shoulder to overhead is allowed which means it can be a push press or a push jerk.  Pick what works for you.

If you choose to push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.  Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the Push Jerk the dip and drive part are exactly the same.  This time when you go to press -  think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).  You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.  When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the burpees you will place your hands on the ground facing your BB. 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 over your BB.

You may also sub knee push up burpees, no push up burpees, or even elevated burpees.  If you are unable to jump you may do a little skip or even just step over your dumbbells!

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

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

AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)

10  Sandbag Shoulder to Overhead
7 Sandbag Facing Burpees

No RX or RX+ for this - lower the reps if your bag is super heavy

Score: Total Rounds
Goal: 7 rounds +

NOTES:

How hard could it be - your shoulders will find out soon enough.

For this one shoulder to overhead is allowed which means it can be a push press or a push jerk.  Pick what works for you.  You can also do side to side sandbag push press if you want!

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.  Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.

You can also perform a jerk with the sandbag - which means instead of using the weight up after the drive you think more of pushing yourself down under it catching it overhead in a partial squat and standing to finish.

If you choose side to side you will start with the bag on one shoulder, dip and drive to pop it off (same as push press) lock it out over your head, and lower onto the other shoulder.

For the burpees you will place your hands on the ground facing your bag. 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 over your bag.

If burpees are out of the question for you today, try a push-up to a box, bench, stair etc  followed by a step-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

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

7 DB or KB Shoulder Press
4 Burpees

Idea weight:

Men: Single 30-55# KB - or - pair of 15-25# DBs
Women: Single 12-25# KB - or - pair of 8-15# DBs

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

NOTES:

Super simple - reps are super manageable  - shoulders will be burning - just keep moving!!

The shoulder press may be performed sitting if you need to for midline stability (mamas).

Otherwise you may perform them standing with either a single kb held in both hands at the chest or a set of dumbbells held at the shoulders.

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

For the burpees you may perform regular burpees with either a jump in and out or step in and out.  Getting the chest to the ground each time.  OR you may do knee push up burpees - no push up burpees - even elevated burpees if necessary to keep moving.

Make sure that you don't allow the elbows to flare out during the push up and that you work to keep the belly tight and not do a crazy snake off of the ground each time.

ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: Oly
POST: Butts and Guts, Suns Out Guns Out
EITHER:  Gymnastics

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

PROGRAM A

PROGRAM A

WARM UP

Kettlebell Warm Up

3 sets unbroken
5 Hang clean Right
5 Hang Clean Left
5 Press Right
5 Press Left
5 KBS Eye Level
5 KB Swings Over head
5 Goblet squat
5 Goblet Thrusters

You can also do this with a dumbbell.  It's just a great full body 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

WORKOUT

3 Rounds
20 Pull Ups
20 Double Dumbbell Snatch

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

RX+ Men/Women: 4 Rounds

That's right - not heavier - more rounds.

Gymnasty Option: sub pull ups for 5-7 Bar or Ring Muscle Ups

Score: Total Time
Goal: Under 12 Min

NOTES:

Hello grip my old friend.  Make sure you are taking smart grip breaks on this one today.  And if the double dumbbell snatch is way too challenging and you can feel that you can't keep a good position - go lighter or drop it down to a single arm alternating dumbbell snatch.

This is a hefty amount of pull-ups per round. You want to be smart, play to your strengths, plan for your weaknesses. Strict Pullups are totally fine - but you might want to lower the reps to allow you to keep moving., kipping is going to allow for quicker sets, allow for shorter breaks,  and save the grip longer.

Other options are to choose a jumping pull up, banded pull up or ring or TRX row/ barbell rows from a racked bar. I would suggest bent over DB rows as a last resort, they will for sure tax your grip a bit more than the above options.

For the double DB Snatch you will use the same technique as a single dumbbell snatch - but just have a dumbbell in each hand.  These are SPICY and the weight feels much heavier - because it is with 2 dumbbells....If you can't keep good positions with 2 dumbbells and you don't have the option of lighter weights.  Please go down to a single dumbbell for this workout - and do single arm DB snatches - alternating arms.

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. So if you have 20 reps, you'll do 10 each arm alternating arms each rep.

PROGRAM B

PROGRAM B

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

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats
3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

WORKOUT

3 Rounds
20 Pull Ups
20 Power Snatch

RX Men: 75#
RX Women: 55#

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

Gymnasty Option: sub pull ups for 5-7 Bar or Ring Muscle Ups

Score: Total Time
Goal: Under 12 Min

NOTES:

Hello grip my old friend.  Make sure you are taking smart grip breaks on this one today.  Good technique and using the legs on the power snatch (as opposed to just muscling it with the arms) is going to be CRUCIAL today!

This is a hefty amount of pull-ups per round. You want to be smart, play to your strengths, plan for your weaknesses. Strict Pullups are totally fine, just make sure to lower the reps to something that will allow you to keep moving. Kipping is going to allow for quicker sets, allow for shorter breaks,  and save the grip longer.

 You may also choose to do ring or TRX rows, banded pullups, jumping pull ups, barbell rows from a racked bar. I would suggest bent over DB rows as a last resort, they will for sure tax your grip a bit more than the above options.

For 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.

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

3 Rounds
20 Pull Ups
12 Sandbag Over Shoulder

RX+: 4 Rounds

Gymnasty Option: sub pull ups for 5-7 Bar or Ring Muscle Ups

Feel free to also do the gymnasty version with the barbell or dumbbell options in A and B

Score: Total Time
Goal: Under 12 Min

NOTES:

Hello biceps my old friend.  Make sure you are taking smart grip breaks on this one today.  Good technique and using the legs on the sandbag over shoulder (as opposed to just muscling it with the arms) is going to be CRUCIAL today!

This is a hefty amount of pull-ups per round. You want to be smart, play to your strengths, plan for your weaknesses. Strict Pullups are totally fine, just make sure to lower the reps in order to keep moving. Kipping is going to allow for quicker sets, allow for shorter breaks,  and save the grip longer.

You may also choose to do  ring or TRX rows, banded pullups, jumping pull ups, barbell rows from a racked bar. You can also do a bent over sandbag row as well.

Want to be gymnast?  Pick a number of muscle ups that you can complete in about a minute or less and go for it!  Even if you just choose to do a muscle up skill or transition like jumping or banded muscle ups or transitions with your feet on the ground is fine!

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!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds

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

Increase speed each round!

SHIFT WORKOUT

5 Rounds
15 KB/DB Swings
10 Single Arm KB/DB Row Left
10 Single Arm KB/DB Row Right

Idea weight:

Men: 30-55# KB/DB for Swing - Potentially lighter weight for Rows
Women: 12-25# KB/DB for Swing - Potentially lighter weight for Rows

Score: Total Time
Goal: Under 13 Min

NOTES:

If you do not have a lighter weight that you can use for the rows - you may choose to lower the reps a bit to allow you to move well and keep moving through this workout.  It's ok if you need to break these movements up a bit.  Just keep the time around 13 min or less!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the single arm rows you will want to lean on a wall or a bench or something so that there is a hinge at the hip with the arm hanging long with the dumbbell/kb.  Make sure the chest is up and there isn't any or much rotation in the torso.  Stagger the feet.  Pull the elbow back so that the dumbbell or kb comes to the rib cage.  Lower arm back to straight under control.

10 reps on one side and then 10 on the other!

ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: Oly - Power
POST:
EITHER:  Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Down Dog Flow, Morning Coffee
Post: Airplane Stretch, Pigeon Stretch, Sciatica Piriformis 2

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

Box Jump Warm Up

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

WORKOUT

4 Rounds
200 Meter Farmer Carry
15 Box Jumps
30 Front Rack Lunges (Alternating)
15 Box Jumps

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

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

Score: Total Time
Goal: Under 22 Min

NOTES:

Yowzers.  Notice that the box jumps are supposed to be the spot that you have a break with your grip.  You gotta game the speed of those box jumps to maximize closer to unbroken farmer carries and lunges.

For the farmers carry you will hold 1 DB in each hand at your side. You will walk 200m :) Sounds easy enough...You ever farmed before?  If you can't get a 200m farmers carry in, set up a low  step, stack of low plates etc and do weighted (low) step ups for about :90 to 2min.

For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again.  If box jumps aren't an option for you today, try stepups, or  try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.

As always - if you don't have something to jump on, you can just find something to jump over!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If you need to sub, try holding just 1 DB in a goblet position, or no weight at all, and perform body weight lunges.

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

Box Jump Warm Up

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

WORKOUT

4 Rounds

200 Barbell Front Rack Carry
15 Box Jumps
30 Barbell Front Rack Lunges (Alternating)
15 Box Jumps

RX Men: 95#, 22-24" Box
RX Women: 65#, 18-20" Box

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

Score: Total Time
Goal: Under 22 Min

NOTES:

Yowzers.  Notice that the box jumps are supposed to be the spot that you have a break with that front rack position.  You gotta game the speed of those box jumps to maximize closer to unbroken carries and lunges.

For the Front Rack Carry you will clean the bar from the ground or take from the rack and hold in the front rack and walk for 200m. If you can't get a 200m carry in, set up a lower step, a step, stack of low plates etc and do weighted step ups for about :90 to 2min.

For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again.  If box jumps aren't an option for you today, try stepups, or  try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.  If you don't have something to jump on you can always find something just to jump over!

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If the FR lunge isn't an option try holding a plate against the chest in a bear hug and perform your lunges that way, or remove the weight completely and do your lunges as body weight.

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

Box Jump Warm Up

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

WORKOUT

4 Rounds
200 Meter Sandbag Carry
15 Box Jumps
30 Sandbag Front Rack Lunges (Alternating)
15 Box Jumps

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

Sled Option: Sub the Sandbag Carry for a sled push!!! (You could do this with Program A or B too if you wanted to)

Score: Total Time
Goal: Under 22 Min

NOTES:

Yowzers.  Notice that the box jumps are supposed to be the spot that you have a break with that front rack position.  You gotta game the speed of those box jumps to maximize closer to unbroken carries and lunges.

For the sandbag carry, you can carry the bag on your shoulder, in the front rack, or on the back.  Whichever you choose, you'll start with the bag on the ground, perform a clean to the front rack, from there if you want you can pop the bag over the head and onto the back or place on a shoulder. If you can't get a 200m carry in, set up a lower target, a step, stack of low plates etc and do weighted step ups for about :90 to 2min.

For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again.  If box jumps aren't an option for you today,try step ups, or try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.

As always if you don't have something to jump ON you can just find something to jump OVER!

For these lunges, 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! 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 6 you end up doing 3 on each side.

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

See video demo on Members Only!

Box Jump Warm Up

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

WORKOUT

In Teams of 2 Complete
5 Rounds:

Partner A: 200 Meter Farmer Carry
Partner B: 20 Box Jumps + 20 Front Rack Lunges

then SWITCH

You cannot rotate until both partners are done with their section each time.

You will EACH do 5 rounds of each section.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

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

Score: Total Time
Goal: Under 26 Min

NOTES:

Yowzers.  Notice that the box jumps are supposed to be the spot that you have a break with your grip.  You gotta game the speed of those box jumps to maximize closer to unbroken farmer carries and lunges.  Also - keep your eye on your partner on this one - you want to be done when they get back from the carry.

For the farmers carry you will hold 1 DB in each hand at your side. You will walk 200m :) Sounds easy enough...You ever farmed before?  If you can't get a 200m farmers carry in, set up a low  step, stack of low plates etc and do weighted (low) step ups for about :90 to 2min.

For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again.  If box jumps aren't an option for you today, try stepups, or  try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.

As always - if you don't have something to jump on, you can just find something to jump over!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If you need to sub, try holding just 1 DB in a goblet position, or no weight at all, and perform body weight lunges.