No Program C for the Re-Tester today!

If you've got dumbbells - don't be afraid to pull them out for this little number.
This workout was originally posted on Oct 04, 2018!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, General Warm Up
Post: Chest Opener, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

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

Box Jump Warm Up

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

WORKOUT

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
3 POWER SNATCH
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
5 POWER SNATCH
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
7 POWER SNATCH
14 BOX JUMPS
14 PUSH UPS

RX Men: 75#, 22-24" BOX
RX Women: 55#, 18-20" BOX

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.
Goal: A lot.  Give it your all.  Also #blamejulian

NOTES:

For this workout you will do 3 mini workouts basically.  The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min).  During that 3 min you repeat 3 power snatches, 6 box jumps and 6 push ups over and over for 3 min.  At the end you write down what you got and rest 1 min.  Then you do a 5 Min AMRAP of 5 power snatches, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min.  At the end you will note your score for THAT ONE and rest 2 Min this time.  FInally you will do a 7 min AMRAP of 7-14-14.  At the end note your score.  Add up TOTAL REPS from all 3 amraps for your score at the end!

For the power snatch you will start with the bar on the ground.  (If you are using an empty bar it will be just below the knee).  Heels are down and back is flat/knees are out.  Arms are wide (overhead squat grip) and straight.  Chest is up!  Lift the bar by driving the heels into the ground as you lift the chest.  Keep the arms long and straight.  Once past the knees you will pick up speed and almost jump with the bar.  DO NOT SWING IT OUT.  Get the shoulder behind it before you jump.  Shrug and allow the bar to travel UP the body (not away) by pulling the elbows high and outside.  As you're pulling the bar up - pull YOURSELF down underneath it and punch to lock out in a partial squat position. Heels down, knees out, bar locked over the middle of the body.  Stand to complete!

For the box jumps we would love to see you actually jump if possible.  If you need to jump on something significantly lower to make that happen - do so!  If you don't have something to jump on - you can find something to jump OVER!

If you are unable to jump at this time you may sub step ups.

For the push ups we want to see a solid body position.  Touch the chest and thighs to the ground and come all of the way back up.  No sagging or snaking.  Go to the knees or do elevated if needed.

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

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
6 DUMBBELL SNATCH (ALTERNATING)
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
10 DUMBBELL SNATCH (ALTERNATING)
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
14 DUMBBELL SNATCH
14 BOX JUMPS
14 PUSH UPS

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

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.
Goal: A lot.  Give it your all.  Also #blamejulian

NOTES:

For this workout you will do 3 mini workouts basically.  The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min).  During that 3 min you repeat 6 alternating hands dumbbell snatches, 6 box jumps and 6 push ups over and over for 3 min.  At the end you write down what you got and rest 1 min.  Then you do a 5 Min AMRAP of 10 alternating DB snatch, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min.  At the end you will note your score for THAT ONE and rest 2 Min this time.  FInally you will do a 7 min AMRAP of 14-14-14.  At the end note your score.  Add up TOTAL REPS from all 3 amraps for your score at the end!

For the dumbbell snatch the dumbbell will start on the ground between the feet.  You will have your heels down and your knees slightly bent.  You will grab the dumbbell with one hand and keep the arm long and straight.  Lift the chest and keep the back flat.  Stand hard and fast with the dumbbell lifting the chest and digging the heels down.  Keep the arm straight as you stand.  Shrug the shoulder of the working arm.  Pull the elbow to the outside to keep the dumbbell close as it travels up the body.  Finally, punch it up to a locked out position overhead with the bicep by the ear.  If your press out starts to fatigue you can even pull under it slightly.  Just make sure you are standing tall to finish.

Lower the dumbbell down and switch hands.  For the 6s you will do 3 per side.  The 10s - 5 per side. the 14s - 7 per side.

For the box jumps we would love to see you actually jump if possible.  If you need to jump on something significantly lower to make that happen - do so!  If you don't have something to jump on - you can find something to jump OVER!

If you are unable to jump at this time you may sub step ups.

For the push ups we want to see a solid body position.  Touch the chest and thighs to the ground and come all of the way back up.  No sagging or snaking.  Go to the knees or do elevated if needed.

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

2 Parts to this one so make sure you read through the full description!

5 Min AMRAP  (As Many Rounds as Possible in 5 Min)
5 KB Swings
5 Jump/Skip Overs or Step Ups
5 Push Ups

After 5 Min - Rest 3 Min
After 3 Min Rest

7 Min AMRAP (As Many Rounds and Reps as Possible in 7 Min)
7 KB Swings
7 Jump/Skip Overs or Step Ups
7 Push Ups

Idea weight for KB/DB Swings:

Men: 30-50#
Women: 12-25#

Score: Total ROUNDS from both AMRAPS combined + any additional REPS from both AMRAPS combined.
Goal: 10 Rounds or more TOTAL

NOTES:

So the way this works is you will first go for 5 min repeating 5 swings, 5 jump or skip overs, and 5 push ups over and over getting as many rounds and reps as you can.  At 5 min - you will rest 3 min (write down your score from the 5 min during this part).  After the 3 min rest you will do 7 min of 7-7-7.  At the end add up how many rounds you got from BOTH and add up any additional reps from BOTH as your score!

For the swings the feet are about shoulder width apart with the heels down.  Hold the kb or db in both hands at the waist.  HInge at the hips to allow the torso to come forward with the belly tight and chest up.  Heels down and bend the knees slightly.  Pull the weight back between the legs with straight arms.  Stand up hard and fast.  This will make the db or kb weightless.  Guide it up to eye level using the upper back and shoulders (arms still straight).  Allow gravity to bring it back down and pull it back between the legs for the next rep!  Belly tight and chest up!  Heels down!

For the jump or skip overs you can draw a chalk line on the ground or if you are feeling good jump or skip over your kb or db.  Face whatever you are jumping or skipping over and if you can jump over from both feet at once!  If that's a no go you can do a kind of skip step.  If jumping - even skipping - is OUT - you can sub in step ups.

For the push ups you may do regular push ups from the feet, or knee push ups, you may even choose to do elevated push ups on a bench, box or even a bar in a rack.  Remember we don't want to see any sagging or snaking.  Keep the belly tight and make sure the torso stays one solid unit.  Elbows go back and stay in - avoid allowing them to flare out!

Need push up help?  See some of the push up programs in Members Only!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER (IT IS MORE SQUATTING SO JUST BE AWARE)
POST:
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Down Dog Flow
Post: Sciatica/Piriformis, Couch Stretch, Neck and Shoulder Reliever

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

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

For Time
100 Thrusters
Every Time You Break(put the bar down) : 5 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

RX Plus Men: 95+# /7 Bar Facing
RX Plus Women: 65+# /7 Bar Facing Burpees

Score: Total Time
Goal: Under 15 Min

NOTES:
For fun put how many burpees you had to do in comments

Well then - thanks for nothing Jeb.  For this one you can strategize a little bit.  Drop before you completely redline.  Do your burpees at a moderate pace.  Take a few deep breaths before you pick the bar back up.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Subs for the thrusters, lower the weight :) or sub air squats.
You should be able to perform at least 10 thrusters every set with the weight you choose, so choose a weight you think you can do at least 10 reps in a row for majority of the workout.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

Subs for burpees could be a push up to a box, bench or step, then step up to that box, bench or step. or remove the push-up from the burpee and simply come to a plank position/top of push-up and back up again to finish the burpee by jumping over your barbell.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

For Time
100 DB Thrusters
Every Time You Break(put the bar down) : 5 DB Facing Burpees

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

RX Plus Men: 50# DBs+/7 Bar Facing
RX Plus Women: 35# DBs+ /7 Bar Facing Burpees

Score: Total Time
Goal: Under 15 Min

NOTES:
For fun put how many burpees you had to do in comments

Well then - thanks for nothing Jeb.  For this one you can strategize a little bit.  Break before you completely redline.  Do your burpees at a moderate pace.  Take a few deep breaths before you pick the DBs back up.

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Subs for the thrusters, you could lower the weight, also hold a single DB in the goblet position and perform your thrusters almost like you would with a BB but with a DB instead.  If you are injured or something is nagging feel free to do single arm Thrusters or switch to airsquats.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Subs for burpees could be a push up to a box, bench or step, then step up to that box, bench or step. or remove the push-up from the burpee and simply come to a plank position/top of push-up and back up again to finish the burpee by jumping over your DBs.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

For Time
100 Sandbag Thrusters
Every Time You Break(put the bar down) : 5 Sandbag Facing Burpees

Thrusters can be Side to Side or from the Front Rack

No RX or RX+ weight - just use the bag you've got.  Give yourself a hard 15 min cut off though and either get 100 or just stop at 15 min!

Score: Total Time
Goal: Under 15 Min

NOTES:
For fun put how many burpees you had to do in comments

Well then - thanks for nothing Jeb.  For this one you can strategize a little bit.  Break before you completely redline.  Do your burpees at a moderate pace.  Take a few deep breaths before you pick the Sandbag back up.

For the thrusters the sandbag will be on the biceps with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high.  Stand hard and fast to pop the sandbag off of the body.  Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

For the Sandbag Thrusters you can also perform shoulder to shoulder thrusters. You will still take the sandbag from the ground, but in stead of the front rack you will place the bag on one shoulder perform a thruster, but press the bag over your head and onto the opposite shoulder for 1 rep.  If you aren't able to do at least 7-10 reps each set of thrusters with the weight of your sandbag, think about choosing a different variation of this workout.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

Subs for burpees could be a push up to a box, bench or step, then step up to that box, bench or step. or remove the push-up from the burpee and simply come to a plank position/top of push-up and back up again to finish the burpee by jumping over your 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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 Air Squats or Jumping Squats
4 No Push Up Burpees (up downs)

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps in 10 Min
Goal: 7 Rounds +

NOTES:

Pretty simple this time!
You have a few options even though the movements are simple.
For the squats the feet are shoulder width apart with the heels down. Stand tall and lift the chest but also tighten the belly.  Reach the butt back and down while you drive the knees out. Keep the chest lifted and belly tight.  Ideally you will get the butt lower than the knees with the heels still down, knees out, chest up and no collapsing or rounding of the back.  From here drive through the heels and lift the chest to stand.

If you are feeeling super froggy today - you can add a jump and make these jump squats! Make sure that you are comfortable doing it and that you get your heels back down after the jump to go into the next rep.

If you are unable to get that low without collapsing or coming really forward - you may choose to use something as a counter balance or squat to a target that is a bit higher but allows you to keep good positions.

If you didn't do the SHIFT workout yesterday with all of the push ups - you can do regular burpees!  We did the "no push up" version since you guys did a bunch of push ups yesterday.

These can be on the ground or elevated if necessary!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hamstrings, Hips

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

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

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

WORKOUT

For Time
Run 200m
36 Deadlifts
Run 400m
24 Power Cleans
Run 600 Meters
12 Squat Cleans
Run 800m

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 80+#

Score: Total Time
Goal: Under 18 Min

NOTES:

Ok this is just fun.  See below for non-running options and don't forget to check out Program C for bike/row options.

Choose a weight that will allow you to finish each barbell section in 90 seconds or less.  Do not have to be unbroken but should be able to cycle reps!

For the running portion you're looking at  1-2-3-4 minutes for the 200m-400m-600m-800m.
Sub options could be 1-2-3-4 min of low step ups or taps.  You could do double or single unders but just go 2 min each time as 3-4 min is LONG.

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.

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

For the squat clean, it is the same as the PC, but you will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Stand up

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

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

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
Run 200m
36 DB Deadlifts
Run 400m
24 DB Power Cleans
Run 600 Meters
12 DB Squat Cleans
Run 800m

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

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

Score: Total Time
Goal: Under 18 Min

NOTES:

Ok this is just fun.  See below for non-running options and don't forget to check out Program C for bike/row options.

Choose a weight that will allow you to finish each dumbbell section in 90 seconds or less.  Do not have to be unbroken but should be able to cycle reps!

For the running portion you're looking at  1-2-3-4 minutes for the 200m-400m-600m-800m.
Sub options could be 1-2-3-4 min of low step ups or taps. If subbing with double or single unders, maybe just go with 2 min each time as 3-4 min of either is LONG.

For the deadlifts the DBs will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive the heels into the ground and lift the chest.  Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.  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 DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

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

For the DB squat clean, it is the same as the PC, but you will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Stand

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

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

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

WORKOUT

For Time
Row 250 or Bike 15 Cal Men / 11 Cal Women
36 Deadlifts
Row 500 or Bike 30 Cal Men / 22 Cal Women
24 Power Cleans
Row 750 or Bike 45 Cal Men / 33 Cal Women
12 Squat Cleans

Row 1000M or Bike 60 Cal Men / 44 Cal Women

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 80+#

Other options: Use your sandbag or dumbbells in place of the bar.  Or replace row/bike with sled push/pull starting with something that takes roughly 45 seconds and adding that distance each time. (:45 sec distance, then that distance twice, then 3 times...)

Score: Total Time
Goal: Under 18 Min

NOTES:

Ok this is just fun.  But this version - however you slice it - will be ROUGH.

Choose a weight that will allow you to finish each barbell section in 90 seconds or less.  Do not have to be unbroken but should be able to cycle reps!

For the row/bike you're looking at about 1-2-3-4 minutes for each bike/row or around there, the last row/bike may take a bit longer as you may be just a bit fatigued ;)

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.

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

For the squat clean, it is the same as the PC, but you will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Stand up!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Warm Up Flow
Post: Pigeon Stretch, 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

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

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Dumbbell Step Ups (alternating)

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

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

Score: Total REPS added together at the end.
(So if you finish the Round of 4s for example...1+1+2+2+3+3+4+4=20)
Goal: Can you finish the round of 10? 12?

NOTES:

So the way this works -

1 Pull Up
1 Step Up
2 Pull Ups
2 Step Ups
3 Pull Ups...

You see where this is going!  It's going to get GRIPPY so choose smart breaks!  Choose a pull up method that you are capable of stringing at least 5 pull ups together (when you are fresh anyway).  The goal is to get through the round of 10s +!

For the pull-ups you're going to want to choose an option that is going to be best for your grip, aka: spend as little time doing them as possible.  So kip/butterfly will be great options.  Strict is totally fine, but know yourself and your limitations.  If 6-7-8 + strict pull ups will start to take you forever - then maybe stick with a set number each time and only add reps on the step-ups.

Subs for pull-ups would be banded pullups, trx/ring row, don't ever sleep on the ring rows, these will add up extremely fast.  Barbell T row(same as ring row but using a racked barbell).  Lastly with grip being an issue, DB bent over rows.  Not a good idea to do jumping with step-ups in the workout.

For the DB step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women
You will hold 1 DB in each hand at your side.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.  You can also perform unweighted step-ups as well.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

Pull Up Warm Up

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

WORKOUT

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Barbell Back Rack Step Ups (alternating)

RX Men: 75#
RX Women: 55#

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

Score: Total REPS added together at the end.
(So if you finish the Round of 4s for example...1+1+2+2+3+3+4+4=20)
Goal: Can you finish the round of 10? 12?

NOTES:

So the way this works -
1 Pull Up
1 Step Up
2 Pull Ups
2 Step Ups
3 Pull Ups...

This version is less grippy than the dumbbell version. Just make sure you are on a step that you are comfortable stepping up and down with the bar on your back.

Choose a pull up method that you are capable of stringing at least 5 pull ups together (when you are fresh anyway).  The goal is to get through the round of 10s +! You're going to want to choose an option that is going to be best for spending as little time doing them as possible.  So kip/butterflywill be great options.  Strict is totally fine, but know yourself and your limitations.  If 6-7-8 + strict pull ups will start to take you forever - then maybe stick with a set number each time and only add reps on the step-ups.

Subs for pull-ups would be banded pull-ups, trx/ring row, don't ever sleep on the ring rows, these will add up extremely fast.  Barbell T row(same as ring row but using a racked barbell).  Since grip isn't as much of an issue for this version, you could also sub bent over rows with a BB or DB as well.

For the BB step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women
You will will start with the BB from the ground on rack. From the ground, with good form, perform a clean and pop the bar over the head and onto the back. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups could be  lowering the box height, or performing to something like a step, and simply step up and then back dan alternating legs each rep, you can also sub unweighted stepups as well.

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

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Sandbag Step Ups (alternating)

No RX or RX+. Just use the bag you've got and make it work.  Adjust height of step up to something appropriate if your bag is super heavy!

Score: Total REPS added together at the end.
(So if you finish the Round of 4s for example...1+1+2+2+3+3+4+4=20)
Goal: Can you finish the round of 10? 12?

NOTES:

So the way this works -
1 Pull Up
1 Step Up
2 Pull Ups
2 Step Ups
3 Pull Ups...

This version is less grippy than the dumbbell version. Just make sure you are on a step that you are comfortable stepping up and down with the bar on your back.

Choose a pull up method that you are capable of stringing at least 5 pull ups together (when you are fresh anyway).  The goal is to get through the round of 10s +!

For the pull-ups you're going to want to choose an option that is going to be best for your grip, aka: spend as little time doing them as possible.  So kip/butterfly will be great options.  Strict is totally fine, but know yourself and your limitations.  If 6-7-8 + strict pull ups will start to take you forever - then maybe stick with a set number each time and only add reps on the step-ups.

Subs for pull-ups would be banded pullups, trx/ring row, don't ever sleep on the ring rows, these will add up extremely fast.  Barbell T row(same as ring row but using a racked barbell).  Bent over rows with your bag, or DBS or even a BB.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women.  You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your stepups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each 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)

4 Ring/TRX Rows
8 Alternating Step Ups

(See sub options for rows in write up)

These step ups are written as unweighted - but if you want to do them with some light dumbbells - we say go for it!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

NOTES:

This one is SUPER simple and you should be able to keep moving for the entire 12 min with these movements and rep numbers.

For the Ring or TRX Rows remember that the more parallel your body is to the ground, the more difficult these become.  We don't need you guys to be unbroken for the entire 12 min on these - but you should always be able to at least do them in 2-2.  Always start with straight arms at the bottom and pull the body all of the way up at the top.

Another option if you have this available is a pull up with the bar in the rack and your feet on the ground. You can do this like the ring rows in more of a laid back set up - or you can set up and pull your body more upright like a regular pull up.

If you don't have ANY of these options - today we would like to see you do 4 single arm bent over rows right and then 4 left.  Lean on a box, bench, or even against the wall. Allow the dumbbell or kb to hang and pull it to the rib cage with the elbow going back.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on.  Alternate feet with each step - so for each set of 8 you end up doing 4 per side.  Make sure you put your whole foot on the step and drive out of the heel.  Don't allow the knee to cave in!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE:  POWER
POST: BUTTS AND GUTS
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Neck and Shoulders, Stress Relief, Cool Down Flow

PROGRAM B

PROGRAM B

WARM UP

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsA lot of the drills in the running warm up are great for double under warm up as well.  Also going through the progression for learning double unders in Members Only is also a great way!

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 Push Press

Rest 2 Min Between AMRAPS

RX Men: 95#
RX Women: 65#

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

Score: Total Completed Rounds + Any Additional Reps Added Up at the End

Goal: 3  Rounds + in Each AMRAP

***Choose a weight that you think you can go unbroken for the most part.  Make sure double under number or sub can be done in 30 seconds or even less each time.

So the way this works is you will start the clock and do as many rounds as you can of 20 double unders (or sub) and 10 push press until the clock hits 3 min.  Let's say you get 3 rounds + 8 Double Unders....during your 2 min rest write that down as your score for round 1.  When the 2 min rest is up - start with a fresh round.  Ideally try to match or beat your score each time.  At the end add up all of the total completed rounds + all of the random additional reps for your score.

3 min will go by FAST - and you won't get much work done if you choose the wrong weight or double under sub.  Make sure you get the right stimulus - which is constant movement for 3 min each time!

For the Double Unders, you're not wanting these to take you the full time to complete.  20DU should take you about :30. If it's taking you upwards of a minute, think about doing as many as you can in a given time frame, like : Max Effort DU for :45 so you're getting good practice.

Our favorite sub for double unders is the dumbbell hop over.  If dubs just aren't happening today go with that.  Other option is to do 40 single unders each time!

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

For the PP Subs could include, lowering the weight, or plate presses.

Don't make the rest shorter!  Go harder and use the full rest to go hard again!

PROGRAM A

PROGRAM A

WARM UP

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsA lot of the drills in the running warm up are great for double under warm up as well.  Also going through the progression for learning double unders in Members Only is also a great way!

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 DB Push Press

Rest 1 Min Between AMRAPS

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

RX + Men: 50# DBs+ / 30 Double Unders
RX + Women: 35# DBs+ / 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps Added Up at the End
Goal: 3 Rounds + in Each AMRAP

NOTES:

Choose a weight that you think you can go unbroken for the most part.  Make sure double under number or sub can be done in 30 seconds or even less each time.

So the way this works is you will start the clock and do as many rounds as you can of 20 double unders (or sub) and 10 push press until the clock hits 3 min.  Let's say you get 3 rounds + 8 Double Unders....during your 2 min rest write that down as your score for round 1.  When the 2 min rest is up - start with a fresh round.  Ideally try to match or beat your score each time.  At the end add up all of the total completed rounds + all of the random additional reps for your score.

3 min will go by FAST - and you won't get much work done if you choose the wrong weight or double under sub.  Make sure you get the right stimulus - which is constant movement for 3 min each time!

For the Double Unders, you're not wanting these to take you the full time to complete.  20DU should take you about :30. If it's taking you upwards of a minute, think about doing as many as you can in a given time frame, like : Max Effort DU for :45 so you're getting good practice.

 Our favorite sub for double unders is the dumbbell hop over.  If dubs just aren't happening today go with that.  Other option is to do 40 single unders each time!

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

For the PP Subs could include, lowering the weight, or holding a single DB with both hands at  and PP using just a single DB.

Don't make the rest shorter!  Go harder and use the full rest to go hard again!

PROGRAM C

PROGRAM C

WARM UP

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsA lot of the drills in the running warm up are great for double under warm up as well.  Also going through the progression for learning double unders in Members Only is also a great way!

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
5 Handstand Push Ups

Rest 2 Min Between AMRAPS

RX+ Men and Women: 7 Handstand Push Ups each time / 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps Added Up at the End
Goal: 3  Rounds + in Each AMRAP

NOTES:
Choose a number of handstand push ups that you think you can go unbroken for the most part.  Make sure double under number or sub can be done in 30 seconds or even less each time.

So the way this works is you will start the clock and do as many rounds as you can of 20 double unders (or sub) and 5 handstand push ups until the clock hits 3 min.  Let's say you get 3 rounds + 8 Double Unders....during your 2 min rest write that down as your score for round 1.  When the 2 min rest is up - start with a fresh round.  Ideally try to match or beat your score each time.  At the end add up all of the total completed rounds + all of the random additional reps for your score.

3 min will go by FAST - and you won't get much work done if you choose the wrong type of handstand push up/sub or double under sub.  Make sure you get the right stimulus - which is constant movement for 3 min each time!

Our favorite sub for double unders is the dumbbell hop over.  If dubs just aren't happening today go with that.  Other option is to do 40 single unders each time!

For the handstand push ups please make sure you have a safe set up with a pad under the head.  Control the lower and use the tripod position at the bottom.  You may do kipping, strict, deficit, or even pike on the box.  Keep the belly tight.  Drive the head through the arms at the top.  Break or lower the number if it starts to get sloppy.

Don't make the rest shorter!  Go harder and use the full rest to go hard again!

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

This version of the workout today is almost exactly the same as Program A - just. a few minor tweaks!!

3 Rounds TOTAL
Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Taps or Single Unders
7 Press

Rest 1 Min After Each 3 Min AMRAP

Idea weight for Men: SINGLE 30-50# KB/DB - OR - PAIR of lighter DBs
Idea weight for Women: SINGLE 12-25# KB/DB - OR - PAIR of lighter DBs

Score: TOTAL completed rounds + any additional reps from all 3 AMRAPS combined
Goal: 9 TOTAL Rounds +

NOTES:

So the way this works is you work - doing as many rounds of the 20-7 as you can in 3 min - then rest 1 min.  Do that a total of 3 times!  Every time you start a new 3 min AMRAP you will start fresh with a new round.  Don't forget to write down your score after each of the 3 Min amraps so you can add them together at the end!

You can choose to do 20 single under jump ropes or 20 taps each round for this!  Up to you!

For the press you will start with the weight at chest/shoulder height.  Squeeze the cheeks and tighten the belly.  Press the weight straight overhead to lock out with the belly tight, weight over the middle of the body, and biceps by the ears!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Cool Down Flow, Shoulders, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds
Every Round is Exactly 3 Min

Run 200 Meters
10 Burpees
Max Clean and Jerks

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 15 Burpees
RX+ Women: 75# + / 15 Burpees

Score: Total Reps of Clean and Jerks ONLY
Goal: 50 Clean and Jerks +

NOTES:

Guys - this is dirty.  Let's crush it.

For this workout you basically start a new round every 3 min.  Each round starts with the 200 m run, then 10 burpees, and with the remainder of the time you have left you will do as many clean and jerks (power cleans) as possible.  When the 3 min is up - you have to start over with a new 200 m run...

OUCH right?

Ok the run distance should take roughly 45 seconds to 1:15.  If you are unable to run for space or weather reasons today you can do 1 min jump rope, low step ups, or mtn climbers (ouch shoulders).

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the clean and jerks you will do a power clean:

Bar starts on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The bar is pulled in close to the body.  Lift the bar by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the bar up the body and YOURSELF down underneath it slightly.  Elbows shoot around and through fast.  Catch the bar on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the bar off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  Bar over the middle of the body with biceps by ears and belly tight.  Stand to finish.

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Dumbbell Shoulder Warm Up

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

WORKOUT

5 Rounds
Every Round is Exactly 3 Min

Run 200 Meters
10 Burpees
Max DB Clean and Jerks

No Rest Between Rounds

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

RX+ Men: 50# DBs+ / 15 Burpees
RX+ Women: 35# DBs+  / 15 Burpees

Score: Total Reps of Clean and Jerks ONLY
Goal: 50 DB Clean and Jerks +

NOTES:

Guys - this is dirty.  Let's crush it.

For this workout you basically start a new round every 3 min.  Each round starts with the 200 m run, then 10 burpees, and with the remainder of the time you have left you will do as many clean and jerks (power cleans) as possible.  When the 3 min is up - you have to start over with a new 200 m run...

OUCH right?

Ok the run distance should take roughly 45 seconds to 1:15.  If you are unable to run for space or weather reasons today you can do 1 min jump rope, low step ups, or mtn climbers (ouch shoulders).

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the DB clean and jerks you will do a DB power clean:

DBs start on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The DBs are pulled in close to the body.  Lift the weight by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the DBs up the body and YOURSELF down underneath  slightly.  Elbows shoot around and through fast.  Catch the weight on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the DBs off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  DBs over the middle of the body with biceps by ears and belly tight.  Stand to finish.

PROGRAM C

PROGRAM C

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds
Every Round is Exactly 3 Min

ROW 250
OR
Bike 15 Cal Men / 11 Cal Women

10 Burpees
Max Clean and Jerks

......

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 15 Burpees
RX+ Women: 75# + / 15 Burpees

NOTES:

Of course the sandbag for clean and jerks is ALSO an option here - just put it in comments if that's what you use.

Another Program C option is to swap out the 200 m run with a sled push or pull that takes similar amount of time.  We recommend something that you can actually jog with instead of going super heavy.

Score: Total Reps of Clean and Jerks ONLY

Goal: 50 Clean and Jerks +

Guys - this is dirty.  Let's crush it.

For this workout you basically start a new round every 3 min.  Each round starts with the 200 m run, then 10 burpees, and with the remainder of the time you have left you will do as many clean and jerks (power cleans) as possible.  When the 3 min is up - you have to start over with a new 200 m run...

OUCH right?

Ok the row/bike distance should take roughly 45 seconds to 1:15.

If you choose to use sandbag or sled option - just note that in comments!

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the clean and jerks you will do a power clean:

Bar starts on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The bar is pulled in close to the body.  Lift the bar by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the bar up the body and YOURSELF down underneath it slightly.  Elbows shoot around and through fast.  Catch the bar on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the bar off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  Bar over the middle of the body with biceps by ears and belly tight.  Stand to finish.

TEAM VERSION

TEAM VERSION

WARM UP

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

In Teams of 2 Complete:
5 Rounds

EACH ROUND IS THE FOLLOWING:

PARTNER 1 - RUN 200 METERS
PARTNER 2 - WAITS FOR PARTNER 1 TO RETURN

PARTNER 1 - RETURNS FROM 200 AND TAGS PARTNER 2
PARTNER 2 - HAS THE REST OF 3 MIN TO DO:

10 BURPEES
MAX CLEAN AND JERKS

WHEN THE CLOCK HITS 3 MIN

PARTNER 2 - RUNS 200 METERS
PARTNER 1 - WAITS

PARTNER 2 - RETURNS FROM 200 METERS
PARTNER 1 - HAS REMAINDER OF 3 MIN TO DO:

10 BURPEES
MAX CLEAN AND JERKS

GO THROUGH THE WHOLE THING 5 TIMES.  NO REST BETWEEN ROUNDS.

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 15 Burpees
RX+ Women: 75# + / 15 Burpees

**As always feel free to use elements like bike, rower, sandbag, dumbbells from other versions for the team version!

Score: Total Reps of Clean and Jerks ONLY

Goal: 50 Clean and Jerks +Ok so every 3 min one person runs and the other waits for that person to get back.  When the runner gets back he/she tags partner who has the remainder of 3 min to do 10 burpees and max clean and jerks.  Here's where it sucks - when 3 min hits - the person who just did the burpees and clean and jerks is the one who has to run.  Get it?  Keep rotating in that fashion until BOTH partners have been the runner and clean and jerker 5 times. (30 Min)

Ok the run distance should take roughly 45 seconds to 1:15.  You may also bike or row, sled.

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the clean and jerks you will do a power clean:

Bar starts on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The bar is pulled in close to the body.  Lift the bar by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the bar up the body and YOURSELF down underneath it slightly.  Elbows shoot around and through fast.  Catch the bar on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the bar off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  Bar over the middle of the body with biceps by ears and belly tight.  Stand to finish