#blamejulian again.
ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: POWER
POST:  SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Shoulder Stretch, Warm Up

Post: Sciatica/Piriformis, Chest Opener, Pigeon

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

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:
10 Lungesters
7 Pull Ups
9 Lungesters
7 Pull Ups
8 Lungesters
7 Pull Ups
7 Lungesters
7 Pull Ups
6 Lungesters
7 Pull Ups
5 Lungesters
7 Pull Ups
4 Lungesters
7 Pull Ups
3 Lungesters
7 Pull Ups
2 Lungesters
7 Pull Ups
1 Lungester

(No Pull Ups after final Lungester)

RX Men: 95#
RX Women: 65#

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

**Strict Pull Ups are still considered RX/RX+ - take the number down to 4-5.

Score: Total Time
Goal: Good times, dont die. - Julian

NOTES:

Seriously - we gotta get this guy under control.

For the lungesters you will get the bar on the shoulders with the elbows in front.  We prefer the lunges for these to be reverse stepping if possible.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN...Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull-ups, consider each set a new round, the most you'll be doing each round is 7.  You're going to want to pick a pull-up variation that allows you to break as little as possible.

Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.

You can use a band, trx row, or barbell t-bar row.  You could also do bent over DB rows as well. Jumping is also an option, but not the best in a workout with so much leg in it already.

Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.

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

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:
10 DB Lungesters
7 Pull Ups
9 DB Lungesters
7 Pull Ups
8 DB Lungesters
7 Pull Ups
7 DB Lungesters
7 Pull Ups
6 DB Lungesters
7 Pull Ups
5 DB Lungesters
7 Pull Ups
4 DB Lungesters
7 Pull Ups
3 DB Lungesters
7 Pull Ups
2 DB Lungesters
7 Pull Ups
1 DB Lungester

(No Pull Ups after final Lungester)

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

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

**Strict Pull Ups are still considered RX/RX+ - take the number down to 4-5.

Score: Total Time
Goal: Good times, dont die. - Julian

NOTES:

Seriously - we gotta get this guy under control.

You will get the dumbbells on the shoulders with the elbows in front.  We prefer a reverse stepping lunge if possible. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

For the pull-ups, consider each set a new round, the most you'll be doing each round is 7.  You're going to want to pick a pull-up variation that allows you to break as little as possible.

Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell bent over row.  Jumping pull ups are an option - but not the best when the workout has this much leg in it already!

 You could also do bent over DB rows as well.

Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.

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

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:
10 Sandbag Lungesters
7 Pull Ups
9 Sandbag Lungesters
7 Pull Ups
8 Sandbag Lungesters
7 Pull Ups
7 Sandbag Lungesters
7 Pull Ups
6 Sandbag Lungesters
7 Pull Ups
5 Sandbag Lungesters
7 Pull Ups
4 Sandbag Lungesters
7 Pull Ups
3 Sandbag Lungesters
7 Pull Ups
2 Sandbag Lungesters
7 Pull Ups
1 Sandbag Lungester

(No Pull Ups after final Lungester)

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

**Strict Pull Ups are still considered RX/RX+ - take the number down to 4-5.

**Gymnasty Option: Sub 7 Pull ups for 2-3 Bar or Ring Muscle Ups! (This can also be done with DB or BB Lungesters).

Score: Total Time
Goal: Good times, dont die. - Julian

NOTES:

Seriously - we gotta get this guy under control.

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

If you'd like you can do a side to side lungester, where you will press the sandbag up and over to one side for one rep and back to the other side for the following rep.

For the pull-ups, consider each set a new round, the most you'll be doing each round is 7.  You're going to want to pick a pull-up variation that allows you to break as little as possible.

Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell t-bar row.  You could also do bent over DB rows as well. Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.

If performing muscle ups, choose a number that can be done close to unbroken or unbroken.  If you want to do jumping or banded muscle ups to get some practice- that is fine too.

TEAM VERSION

TEAM VERSION

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

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

In Teams of 2 Complete:
For Time:
110 Lungesters

Every Time you want to SWITCH - You EACH must do 5 Pull Ups
(No Pull Ups after final Lungester)

RX Men: 95# Bar / 40# DBs / Sandbag
RX Women: 65#  / 25# DBs / Sandbag

RX+ Men: 115# / 50# DBs
RX+ Women:115# /35# DBs

**Strict Pull Ups are still considered RX/RX+ - take the number down to 3-4.

Score: Total Time
Goal: Good times, dont die. - Julian

NOTES:

Seriously - we gotta get this guy under control.

Prior to 3..2...1..GO! You need a plan. You and your partner need a game plan as far as how many reps each person will do before switching.  If you think about it, you will have a lot of rest during this so, don't be afraid to push just a bit.   Also, communication is key in all team and partner workouts, talk to each other, coach each other, cheer each other on.

For the lungesters you will get the bar on the shoulders with the elbows in front.  We prefer the lunges to be reverse if possible.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side. AND THEN... Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull-ups, consider each set a new round, the most you'll be doing each round is 5.  You're going to want to pick a pull-up variation that allows you to break as little as possible.

Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell t-bar row. Jumping is also an option, but not the best in a workout with so much leg in it already.

You could also do bent over DB/BB rows as well.  Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.

Breathe, it's going to be ok....maybe ;)

#blamejulian - ouch.
ACCESSORY WORKOUTS THAT WORK WELL TODAY:
PRE: OLY
POST: BUTTS AND GUTS
EITHER:

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow

Post: Chest Opener, Lower Back Release

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

For Time:
35 Burpees
50 Weighted Sit Ups
35 Burpees

RX Men: 35-45# Dumbbell or Plate
RX Women: 20-25# Dumbbell or Plate

RX+: 50 Burpees Each Time

Score: Total Time
Goal: 12 Min or Less

NOTES:

Ok well - Super Simple and Super #blamejulianish.

Look if you really want to, go for RX+, but keep in mind unless you think you can finish the entire workout in sub 12:00, you may want to rethink RX+.  Also, please place some sort of pad between your cheeks and the floor, no one wants to go take a shower after their workout only to find they got a butt burn.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If full burpees aren't happening today, you can set up a box or bench, do a push up to the bench/box, then do a step up. You an also do burpees with the push-up removed and drop into a plank without your chest touching the ground then jump back to your feel and jump and clap!

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

Mom Mods: Slam Balls / KB Swings / Dead Bugs  :)

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

For Time:
35 Burpees
50 Toes to Bar
35 Burpees

RX+: 50 Burpees Each Time

Score: Total Time
Goal: 12 Min or Less

NOTES:

Ok well - Super Simple and Super #blamejulianish.

Look if you really want to, go for RX+, but keep in mind unless you think you can finish the entire workout in sub 12:00, you may want to rethink RX+.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If full burpees aren't happening today, you can set up a box or bench, do a push up to the bench/box, then do a step up. You an also do burpees with the push-up removed and drop into a plank without your chest touching the ground then jump back to your feel and jump and clap!

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

If T2B aren't happening check Try Knee Ups as a sub, bringing your knees to your chest, either in a strict motion, or working on your kip you can also perform knee ups.

You can also check Program A for situp descriptions or you can do V-ups as well.

Mom Mods: Slam Balls / KB Swings / Dead Bugs  :)

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

For Time:
35 Burpees
35 GHD Sit Ups
35 Burpees

RX+: 50 Burpees Each Time / 50 GHD Sit Ups

Score: Total Time
Goal: 12 Min or Less

NOTES:

Ok well - Super Simple and Super #blamejulianish.

Look if you really want to, go for RX+, but keep in mind unless you think you can finish the entire workout in sub 12:00, you may want to rethink RX+.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If full burpees aren't happening today, you can set up a box or bench, do a push up to the bench/box, then do a step up. You an also do burpees with the push-up removed and drop into a plank without your chest touching the ground then jump back to your feel and jump and clap!

GHD situps can be a workout all into themselves. GHD situps need to be controlled.  After mounting the horse that is your GHD, take note to remember GLUTE HAM DEVELOPER! This is not simply an core workout, the core is secondary focus, and trust me you want it to be secondary.  With a bent knee you will lower yourself down touching the ground or a target behind you. To bring yourself up you will extend your leg by pressing the heels down quickly into the foot plate, this will straighten the leg causing the hamstring to constrict. Practice a few times to get it down prior to the workout.  As the hamstring constricts you'll feel your body want to raise up, you'll bring yourself to a seated position touch a target like your feet in front of you or the foot plate and repeat.

If just starting on the GHD, consider lowering your body to just parallel to the ground instead of fully extending yourself.

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)

5 Burpees
8 Sit Ups

How simple could it be???

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

NOTES:

For this one it's pretty simple.

For the burpees you may do the push up part from the knees or toes.  If you need to take out the push up portion of the burpee for shoulder injury or belly reasons - you can! You may also do elevated burpees on a box/bench.

The main focus of the burpee is to get the chest and thighs to the ground without a lot of worming or snaking.  Try to keep the belly tight and also without flaring the elbows out wide.  Keep them tucked in!  You may jump or step feet out and in!  Don't forget to hop and clap at the end!

For the sit ups - a couple of notes.  The goal is for you to touch the ground behind you at the bottom and come up and touch the toes.  You may do whatever you want with the feet.  Lower the number if 8 will really start to slow you down.

Also if you are unable to come all of the way up - you may choose to use a band in a doorway or a towel or something to help aide in pulling yourself up and lowering under control.

You may also choose to sub dead bugs, slam balls, or KB swings!

Mamas - make sure to check the mamas FB Group for suggestions!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Spine Strengthening

Post: Hips, Hamstrings, Sciatica/Piriformis

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

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 Gobletsquat
5 Goblet Thrusters

These are both great options to get the full body warm. The kettlebell one can also be done with a single dumbbell.  Don't forget to take a few sets to actually warm up your deadlift weight as well!

WORKOUT

EMOM 20 Min:
Every Minute on the Minute for 20 Min.

Min 1: 13 Wall Balls

Min 2: 4 Deadlifts (Players Choice)

RX+ Men: 18 Wall Balls
RX+ Women:  18 Wall Balls

13 Wallballs should take apx. :30 or so. Dudes will be using an 19-20#WB and Ladies you'll be using a 13-16# WB.

Score: Weight Used for Deadlifts (if you add weight - log your heaviest set)
Goal: Complete all 20 min - Choose a Weight That is Heavy but You Can Maintain Safe Movement.

NOTES:

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

If you're not able to do WBs due to ceiling height or not having a WB, that's fine.  You may do light dumbbell or empty barbell thrusters - or even a single dumbbell or KB held at the chest.

When thinking about the Deadlifts, be smart. Think about the last time you did 40 deadlifts in a workout, what was the weight, how did it feel. Set a realistic goal for weight, something you know you can always do.  In general you should be doing these deadlifts in sets of 4 - not 4 singles.  If anything you are breaking up 2 and 2.  You should be getting significant rest in this minute - but making the deadlifts as challenging as possible with good form.

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.

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

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 Gobletsquat
5 Goblet Thrusters

These are both great options to get the full body warm. The kettlebell one can also be done with a single dumbbell.  Don't forget to take a few sets to actually warm up your deadlift weight as well!

WORKOUT

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

Min 1: 13 Wall Balls

Min 2: 8-12 Alt Single Leg Deadlift (4-6 per leg alternating - holding a dumbbell in each hand)

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

RX+ Men: 50# DBs / 18 Wall Balls
RX+ Women: 35# DBs / 18 Wall Balls

13 Wallballs should take apx. :30 or so. Dudes will be using an 19-20#WB and Ladies you'll be using a 13-16# WB.

Score: Total Rounds Completed
Goal: All 20 Min

NOTES:
***So if you complete all 20 minutes with your set rep and weight - your score will be 20.  Just make sure to list any modifications in the comments.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

If you're not able to do WBs due to ceiling height or not having a WB, that's fine. Do light  DB Thrusters or use a heavier DB for thrusters  held in the front rack position.

The Single Leg deadlifts, will take some time, they aren't meant to be hammered out at blazing speeds. They are controlled movements, on the way down and the way up.  For the single leg deadlift you will hold  dumbbells in both hands.

Fight not to twist.  Allow a slight bend in the knee, hinge at the hips, allow the back leg to lift off of the ground.  Keep the belly tight and chest lifted and touch  one head of  each dumbbell or the bottom of the kb at the bottom.  Keep the back flat and belly tight and squeeze the butt to stand up.

Alternate legs with each rep.  So if you are doing 12 each time you end up doing 6 per leg.

You may also choose to lower to just holding one dumbbell or even losing the single leg part all together and doing traditional - 2 legged - dumbbell deadlifts.

This workout isn't about reps for time. Its methodical, fluid, and continuous movement.

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

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 Gobletsquat
5 Goblet Thrusters

These are both great options to get the full body warm. The kettlebell one can also be done with a single dumbbell.  Don't forget to take a few sets to actually warm up your deadlift weight as well!

WORKOUT

EMOM 20 Min:
Every Minute on the Minute for 20 Min.

Min 1: 13 Wall Balls

Min 2: 5 - 8 Sandbag Over the Shoulder

No RX weight for your Sandbag - just use what you've got!

RX+ Men: 18 Wall Balls
RX+ Women:  18 Wall Balls

13 Wallballs should take apx. :30 or so. Dudes will be using an 19-20#WB and Ladies you'll be using a 13-16# WB.

Score: Total Completed Rounds
Goal: Complete all 20 min - Choose a Number of Sandbag Over Shoulder That is Challenging but Allows You to Sustain Reps of Both THEM and Wall Balls for 20 Min.

NOTES:
***For most of you - your score will be 20.  If you get all of the work done each minute.  Just put rep numbers, bag weight etc in comments for your notes!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

If you're not able to do WBs due to ceiling height or not having a WB, that's fine.  You may choose to do lightweight DB, or even empty barbell thrusters - or even thrusters with a single KB or DB held at the chest.

You may also choose to do thrusters with your sandbag too - just lower the number to something that takes 30-40 seconds.

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!

Depending on the weight of your sandbag, that will probably determine how many reps you do each round. Heavier bag, lower reps, lighter bag more reps :) You want to do something that allows you at least -:20 rest each round.

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 Rounds
6 KB/DB Shoulder Press
12 KB/DB Deadlifts

Idea weight for Men: PAIR of 20-30# DBs - OR - Single 35-55# KB
Idea weight for Women: PAIR of 8-20# DBs - OR - SINGLE 12-25# KB

Score: Total Time
Goal: Under 15 Min

NOTES:

For this one the reps should be manageable and the weight you choose should make it so that you don't have to break much!  Choose to do this workout with either a pair of lighter dumbbells or a single kettlebell - or a combination of BOTH!

For the press you will start with the weight at the chest or shoulders in a standing position.  Keep the belly tight.  Move the head out of the way (if pressing from the chest) and press the weight straight up.  Lock the elbows out with the biceps by the ears and the weight over the middle of your body.  Keep the belly tight! Lower back to the starting position.

If you need to do these seated to keep from leaning back at the top - you may do that.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If performing with 2 lighter dumbbells the movement is the same - you will just bring the feet close together and the dumbbells with be on the outside of the feet at the bottom.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow

Post: Lower Back Release, Hamstrings

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

We realize there is no running in this workout - but this is a great warm up for the jump overs too!

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

Even though there is no squatting in this workout - we encourage you to leave the squatting in the warm up to get the hips warm!

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

12 Jump Overs
12 Hang Power Cleans

RX Men: 95#
RX Women:65#

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

**Jump over height:
Men: Roughly 20-24"
Women: Roughly 16-22"

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

NOTES:

For this workout you're looking to get around 7 rounds. The jumping may take you sometime, but its good to get set before each jump especially jumping over a target not just onto a target.  Be sure to pick a weight that you are able to do majority of the workout unbroken to keep the pace.  It may get a bit grippy towards the later rounds, if you need to break, be quick, take a step back, take a breath, step forward and keep moving.

For the jump overs, you're wanting to find a target, say a box, laundry basket, bench, broomstick etc set roughly 20-24"(guys) and 16-22"(gals) that you can jump completely over. You'll face the object you're jumping over, jump land, turn around and repeat.  If jumping over a target like that isn't in your bag today, set a lower target, as low as a crack in the ground even and work on jumping, controlled, pressure through midfoot/heel and jump!   You may also choose to jump laterally if you are comfortable, but for most of us - facing the object is a better option.

If leaving the ground in a jumping fashion is out of the question completely, I suggest step-ups to a similar height that you'd jump to. Preform 12 alternating step-ups so in the end you'd do 6 each leg.

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

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

We realize there is no running in this workout - but this is a great workout for the jump overs too!

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

Even though there is no squatting in this workout - we encourage you to leave the squatting in the warm up to get the hips warm!

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

12 Jump Overs
12 Hang Power Cleans

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

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

**Jump over height:
Men: Roughly 20-24"
Women: Roughly 16-22"

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

NOTES:

For this workout you're looking to get around 7 rounds. The jumping may take you sometime, but its good to get set before each jump especially jumping over a target not just onto a target.  Be sure to pick a weight that you are able to do majority of the workout unbroken to keep the pace.

For the jump overs, you're wanting to find a target, say a box, laundry basket, bench, broomstick etc set roughly 20-24"(guys) and 16-22"(gals) that you can jump completely over. You'll face the object you're jumping over, jump land, turn around and repeat.  If jumping over a target like that isn't in your bag today, set a lower target, as low as a crack in the ground even and work on jumping, controlled, pressure through midfoot/heel and jump!  You may choose to jump lateral if you are comfortable - but for most of us facing is a better option.

If leaving the ground in a jumping fashion is out of the question completely, I suggest step-ups to a similar height that you'd jump to. Perform 12 alternating step-ups so in the end you'd do 6 each leg.

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

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

We realize there is no running in this workout - but this is a great workout for the jump overs too!

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

Even though there is no squatting in this workout - we encourage you to leave the squatting in the warm up to get the hips warm!

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

12 Jump Overs
12 Sandbag Hang Power Cleans

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

**Jump over height:
Men: Roughly 20-24"
Women: Roughly 16-22"

**Something else that might be fun today is to sub a short sled push/pull in place of the jump overs.  Something you can sprint with.

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

NOTES:

For this workout you're looking to get around 7 rounds. The jumping may take you sometime, but its good to get set before each jump especially jumping over a target not just onto a target.  Be sure to pick a rep scheme, or even lower the reps if need be so that you are able to do majority of the workout unbroken or get to that 7 rounds space.

For the jump overs, you're wanting to find a target, say a box, laundry basket, bench, broomstick etc set roughly 20-24"(guys) and 16-22"(gals) that you can jump completely over. You'll face the object you're jumping over, jump land, turn around and repeat.  If jumping over a target like that isn't in your bag today, set a lower target, as low as a crack in the ground even and work on jumping, controlled, pressure through midfoot/heel and jump!  You may also choose to jump laterally if you are comfortable - but for most of us facing is a better option today!

 If leaving the ground in a jumping fashion is out of the question completely, I suggest step-ups to a similar height that you'd jump to. Preform 12 alternating step-ups so in the end you'd do 6 each leg.

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

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)

6 Plate Hops or Dumbbell Jump Overs
6 Hang Power Cleans or KB High Pulls

Idea weight for Men:
Power Cleans: 25-35# DBs
High Pull: 35-55# KB

Idea weight for Women:
Power Cleans: 8-15# DBs
High Pull: 12-25# KB

Score: Total completed rounds + any additional reps
Goal: 9 Rounds +

NOTES:

So we gave you guys a few options for this one.  Choose what works best for your equipment and what you want to throw in!

For the Plate Hops this is basically a jump onto something that is only 2-4" high or so.  So like a super low box jump.  We would love to have you guys try to jump off of both feet and land on top on both feet.  This can be a bumperplate, a small riser, or if it's stable a book or 2 is cool!

If you don't have something to jump on you can jump over your dumbbells or even a chalk line on the ground.  Even turn it into more of a little skip step if necessary.

As always if no jumping or skipping is in the cards you may step up and down or over.

For the hang power clean option you will hold a dumbbell in each hand at the waist.  (So pick them up and stand up).  All you need to think from here is dip - stand hard and fast - shrug - pull under.  So basically you do a shallow dip - keeping heels down - don't allow knees to cave - arms straight - and chest lifted.  Stand hard and fast to make dbs weightless - shrug the shoulders.  Then shoot the elbows around and through fast to get weight up to the shoulders!  Lower back to hips for next rep.

If you prefer to do the high pull you will hold your KB in both hands at the hips.  Stand tall, belly tight, shoulders back.  Shrug the shoulders and pull the elbows high and outside so that the KB travels up the body.  Lower back to the waist for next rep.

#ProjectApril FINAL DAY!!!!  To everyone who has participated - great job!  We would love to hear on IG and FB what you learned!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER:

MAINTENANCE SUGGESTIONS FOR TODAY
Pre:  Spine Strengthening, Warm Up Flow

Post:  Hips, Chest Opener, Pigeon

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

4 Rounds
Perform 1 Round Every 5 Min:

Run 400 Meters
20 DB Squats
3 Wall Walks

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

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

Score: Slowest Round ONLY
Goal: 4 min rounds

NOTES:

This workout can go 2 ways. You can go as fast as you can each set and have as much rest as possible, or you can find a steady pace that you can maintain each round.

For the 400m run should take about 2 minutes. If you can't measure - find something that fits that time.

If you aren't running today I would suggest toe taps to a low target, like a plate or a stair. Or you could sub double or single unders, or even Mtn Climbers for 90 Seconds each time.

The dumbbells will be at the shoulders for the squats.  Try to rest them ON the shoulders if possible.  Feet shoulder width apart.  Heels down, chest up, belly tight.  Reach the butt back and down. Drive the knees out.  Belly tight, chest up.  Butt lower than knees at bottom.  Drive through the heels to stand.  Lower the weight to a single dumbbell held at the chest if you need to!  You may also choose to squat to a higher target if you tend to collapse at the bottom - or just ditch the weight all together.

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!

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

4 Rounds
Perform 1 Round Every 5 Min:

Run 400 Meters
20 Back Squat
3 Wall Walks

RX Men: 115#
RX Women:75#

RX+ Men: 135#+ / 4 Wall Walks
RX+ Women: 85#+ / 4 Wall Walks

You can also use a sandbag with the run version and post it here too.  Just put that you used one in comments!

Score: Slowest Round ONLY
Goal: 4 min rounds

NOTES:

This workout can go 2 ways. You can go as fast as you can each set and have as much rest as possible, or you can find a steady pace that you can maintain each round.

For the 400m run you're looking at about 2 minutes. If you aren't running today I would suggest toe taps to a low target, like a plate or a stair. Or you could sub double or single unders, or even mountain climbers.

For the Back Squats you can go unbroken, but its not necessary. You have plenty of time to do the  Squats in 2 sets  with quick breaks in between.  If you're breaking the sets up I always like to do less in the 2nd set. So for 2 sets think 12 and 8 for example. You can take the bar from the ground or the rack.  From the ground use good form to clean the bar then pop it to back.

The bar will be on the back with the feet shoulder width apart.  Heels down, chest up, belly tight.  Reach the butt back and down.  Drive the knees out and keep the chest lifted.  Get the butt lower than the knees at the bottom with belly tight, chest up, knees out, heels down.  Drive through the heels and lift the chest to stand.  Lower the weight to move well if necessary!

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!

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

4 Rounds
Perform 1 Round Every 5 Min:

Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
20 DB/BB/Sandbag Squats
3 Wall Walks

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

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

May also use Barbell - see weights in Program B or Sandbag (use what you've got).

Score: Slowest Round ONLY
Goal: 4 min rounds

NOTES:

This workout can go 2 ways. You can go as fast as you can each set and have as much rest as possible, or you can find a steady pace that you can maintain each round.

For the row or bike you are looking anywhere from 90 seconds to a little over 2 min.  Depending on how hard you are pushing.

For the DB squats See Workout A for a description, for a barbell see Workout B for a description.  If using a sandbag, you'll clean the sandbag from the ground using good form, straight back tight belly, to the front rack position, bag across the biceps, elbows up. Or you can pop it to the back or place it on either shoulder.

You will place the bag on your back with feet shoulder width apart.  Heels down, chest up, belly tight.  Reach the butt back and down.  Drive the knees out.  Get the butt lower than the knees at the bottom with heels down, chest up and knees out.  Drive through the heels and lift the chest to stand.

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!

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

SHIFT WORKOUT

6 Rounds
1 Min Jog, Taps, Single Unders, Taps, Row, Bike
20 Squats
3 Inchworms

No weight needed today!

Score: Total Time
Goal: Under 16 Min

NOTES:

Just a consistent mover again today guys!

You can choose what you want to do for the 1 min portion each round.  Of course- do the same thing for all of them.  If none of what is listed will work you could also do a low step up, or even over the line skips.  Basically the goal for whatever you choose is to keep moving at an uncomfortable but sustainable pace for the entire minute each time.

The squats are just bodyweight.  You will start with your feet shoulder width apart and the heels down.  Stand tall and tighten the belly.  Reach the butt back and down.  Keep the heels down.  Drive the knees out and keep the chest lifted and belly tight.  Keep going down until your butt is lower than your knees.  Don't allow yourself to plop or collapse!  At the bottom the heels are down, knees out, chest up, belly tight.  Drive through your heels and lift your chest to stand.

If you are still having a hard time not plopping in the bottom or if you can't keep a good position - OR - if you have pain in going that low - you may choose to squat to a target that is a bit higher or use a counter balance like the back of a chair.  The goal is still to keep heels down, knees out, and chest up!

For the inchworms you will place your hands on the ground in front of you.  Walk your hands out to the top of a push up position.  Don't allow any sagging!  Belly tight lower down to the bottom of the push up (chest touches the ground) from either the toes or the knees.  Press to lock out at the top.  Walk the hands to the feet - stand.  If you need to lower the number of these to keep moving or take the push up out for belly or injury reasons - do so!

This workout is a simple one!  Great way to make sure you have no excuses starting the new week!

It is also a re-test that was originally posted on 06/08/2018!

No Program B today!  Choose from A, C, or SHIFT!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: OLY
Post:
Either: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Cool Down Flow, Stress Reliever

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

5 Rounds for Time
50 Double Unders
40 Mountain Climbers
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

Score: Total Time
Goal: Under 22 MIn

NOTES:

For this workout you want to choose a number of double unders that will allow you to finish all of them in 2 min or less.  If you need to lower the number to 30 - you may do that.  Any lower than that for this workout and you may want to sub double under attempts, hop overs, or double reps of singles.

For the attempts you could say 90 seconds of double unders in place of the 50 reps.

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to overhead with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell back down.  Don't allow it to pull you forward or pull your back into a round position.

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

5 Rounds for Time
50 Double Unders
20 Cal Bike or Row
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

(Men and Women do the same cals - keep it simple!)

Score: Total Time
Goal: Under 22 MIn

NOTES:

This week has been rough - time for a good mover!

For this workout you want to choose a number of double unders that will allow you to finish all of them in 2 min or less.  If you need to lower the number to 30 - you may do that.  Any lower than that for this workout and you may want to sub double under attempts, hop overs, or double reps of singles.

For the attempts you could say 90 seconds of double unders in place of the 50 reps.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to overhead with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell bak down.  Don't allow it to pull you forward or pull your back into a round position.

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 for Time
20 Taps or Single Unders
20 Mountain Climbers
20 KB/DB Swings

Idea weight for Men: 35-55#
Idea weight for Women: 15-35#

Score: Total Time
Goal: Under 20 MIn

NOTES:

For this workout you may choose taps or single unders with the jump rope.  For the taps you will tap like a step or your KB or whatever you want with one toe and then in almost a running motion switch feet!

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to eye level with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell back down.  Don't allow it to pull you forward or pull your back into a round position.