SP Monday RE-TEST!  This workout was originally posted on April, 05, 2018!  (Then again on Dec, 10, 2018) Make sure to go back and check your score!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee Stretch, Warm Up Flow
Post: Pigeon Stretch, Stress Relief

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

Since today's workout has power cleans - you can skip the squat part if you want - BUT - it's great practice and a great way to warm up - even if you aren't using it for the workout.

WORKOUT

PART 1
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 2
2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 3
3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.

NOTES:

Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, 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.  This weight is light so pull under will be minimal here.  Stand to complete the rep.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!

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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds

Then with light 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

You can skip some of the squatting parts for this since today is power clean - if you want.  It is a great way to warm up though, even if you aren't using it!

WORKOUT

PART 1
1 ROUND
30 TOES TO BAR
30 DB POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 40# DBs
RX WOMEN: 25# DBs

RX + MEN: 50# DBs +
RX + WOMEN: 35# DBs +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 2
2 ROUNDS
15 TOES TO BAR
15 DB POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 3
3 ROUNDS
10 TOES TO BAR
10 DB POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.

NOTES:

Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, the dumbbells will start on the ground.  Hands will be outside of the legs. Feet under the hips roughly (maybe a bit more narrow with dumbbells).  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 elbows high and outside to keep the bar close.  Shoot the elbows around and through FAST to get the dumbbells on the shoulder with the elbows high.  As you shoot the elbows around you will pull yourself under into a partial front squat.  This weight is light so pull under will be minimal here.  Stand to complete the rep.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!

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

You can skip the squatting portion of this today if you want - but we recommend keeping it as it's great practice and a great warm up!

WORKOUT

PART 1
1 ROUND
30 GHD SIT UPS
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 2
2 ROUNDS
15 GHD SIT UPS
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 3
3 ROUNDS
10 GHD SIT UPS
10 POWER CLEANS
10 JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.

NOTES:

Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the GHD SIT UPS- this is 90 total reps. We recommend that you don't do more GHD sit ups today than you have done in a workout before - so lower the number if necessary and only go to parallel if this is a new movement for you!

Remember to set up properly for these.  Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent.  Do not overextend as you go back.  Keep the belly tight and move from the hip.  Knees fire to bring you UP! Belly tight!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, 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.  This weight is light so pull under will be minimal here.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do step up.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups

Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)
Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)

Score: Total Number of completed rounds + any additional reps
Goal: 6+ Rounds!

NOTES:

For this workout you can choose what you would like to do for the 30 second portion.  You may do skip overs, taps,  single under jump ropes, low step ups, or even a 30 second bike or row is fine!

Make sure you choose a pace that is uncomfortable but allows you to keep moving.

For the hang power cleans you will hold either a single/DB or KB held at the hips with straight arms.  Feet are between hip and shoulder width with the heels down.  Dip slightly keeping the heels down, allowing the knees to come forward, and keep the chest up.

Stand up fast!  Shrug the shoulders.   Pull the weight up your body like you are zipping up your jacket (keep it close) and then rotate your elbows around underneath it so the weight is supported at your chest.

You may also use a set of lighter dumbbells - one held in each hand for these!

For the sit ups - cut the number down if 15 will take you longer than about 1 minute each time.  Ideally we would like you to touch the ground behind you at the bottom and come up and touch your toes at the top.  If you need to use a bit of assistance (and like I said - to cut the reps) go for it!

Pregnant/postpartum mama sit up sub options that work well are - slam balls (our favorite) or KB Swings!

For this one the KB Swing + Power Clean combo will really add up so feel free to lower the number to 8 each round if that is the option you choose.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Shoulder Stretch,
Post: Cool Down Flow, Hips

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up

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

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

6 Rounds
2 Wall Walks
25 Wall Balls

RX Men: 20#ish Ball
RX Women: 14#ish Ball

RX+ Men/Women: Same Ball - 3 Wall Walks Per Round

Score: Total Time
Goal: Under 16 Min

NOTES:

Guys - for real - #blamejeb.

This one is a great and simple mover.  The shoulders are going to be on fire - but of course your legs will too.  Don't come out too hot!!

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!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box.  You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top.  You will then walk yourself back out.

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. Wallball height is roughly 9'-10'.

REALLY focus on using your legs today - shoulders  on fire!

For WB subs we prefer either a single heavy dumbbell or 2 light dumbbells/bar and do thrusters.  For a single DB, hold it with both hands at the chest, for 2 DBs you'll hold one in each hand.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Shoulder Warm Up

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

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

6 Rounds
2 Wall Walks
15 Sandbag Thrusters

No RX or RX+ on this one. If your bag is super heavy - lower the reps to something that will allow you to keep under 16 min.  If it's light you can even up them!

Score: Total Time
Goal: Under 16 Min

NOTES:

Guys - for real - #blamejeb.

This one is a great and simple mover.  The shoulders are going to be on fire - but of course your legs will too.  Don't come out too hot!!

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!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box.  You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top.  You will then walk yourself back out.

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.  Keep the belly tight and chest up. Get the butt lower than the knees. 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

You are also able to do a side to side sandbag thruster as well.  For this set-up and movement are the same, just you will rest the sandbag on either shoulder squat, perform thruster and press sandbag from one shoulder to the other before squatting again and repeating.

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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Inchworms
15 Air Squats

If you are feeling like you would like to try some wall ball shots today - swap out the 15 air squats for 10 wall balls!

Score: Total Completed Rounds + any additional reps in 12 min
Goal: 7 Rounds +

NOTES:

A good balance of upper and lower body movement with an option to try to throw in some wall balls if you have a ball!

For the inchworms you will place the hands on the ground in front of the feet and walk them away until you are in the top of the push up position.  From here you will perform a push up either from the toes or the knees.  Either way keep the belly tight and move the torso as one unit.  No sagging or snaking.  After pushing yourself back up you will walk the hands back toward the feet and then stand up.

For the squats the feet are shoulder width apart.  Heels down.  Stand tall with the belly tight.  Reach the butt back and down, drive the knees out, keep the heels down and keep the belly tight and chest lifted.  Ideally you will get the butt lower than the knees at the bottom.  Drive through the heels and lift the chest/drive the knees out to stand all of the way up.

If you are unable to go all of the way down without collapsing and rounding in the back or knees coming in a lot - you may choose to squat to a bit higher target or use a counter balance like the back of a chair or a pole to hold on to.  Do not use it to help you come up but just to keep the heels down and chest up when you are that low!

If you want to try a wall ball the squat is the same.  Use the power from your legs to help you throw the ball.  Don't worry too much about height - 7-9' is great!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Shoulder Stretch, Spine Strengthening
Post: Hamstrings, Lower Back Release

PROGRAM B

PROGRAM B

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

Full Body Simple Warm UP!

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

WORKOUT

4 Rounds
20 Pull Ups
15 Power Snatch
40 DB Hop Overs

RX Men: 75#
RX Women: 55#

RX+ Men: 95# and 5 Rounds if you can make the time
RX + Women: 65# and 5 Rounds if you can make the time

You must finish first 4 rounds in Under 18 Min to do 5th Round.

Score: Total Time
Goal:  Under 24 Min

NOTES:

This is one of those workouts where you have to earn your RX+. 

Make sure to choose a weight and a style of pull ups that will allow you to keep moving.  And YES - dumbbell hop overs are actually the prescribed workout today.  You are welcome to choose double unders instead - or if the dumbbell is too high (or you don't have one) - jump over something lower or more safe.  But the lateral jump overs are what we would love to see!

For this workout Kipping/Butterfly will be great options with the volume.   Strict is totally fine, but know yourself and your limitations.  If choosing strict, be sure to choose a number that you are able to do in 3-4 sets each time.  Subs for pull-ups could include, banded, ring rows, bent over DB/BB rows, or t-bar rows with a BB set low on a squat rack.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the DB hop overs, you will hop side to side over the DBs. Be sure you are leaving with both  feet off the ground at the same time, landing , re-loading and jumping again.  If jumping isn't an option for you today, think of a low step up to saw a stair, or a low stack of plates.

You're welcome to do single or double unders.

PROGRAM A

PROGRAM A

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

Full Body Simple Warm UP!

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

WORKOUT

4 Rounds
20 Pull Ups
30 DB Snatch (Alternating)
40 DB Hop Overs

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

RX+ Men: 50# DB and 5 Rounds if you can make the time
RX + Women: 35# DB and 5 Rounds if you can make the time

You must finish first 4 rounds in Under 18 Min to do 5th Round.

Score: Total Time
Goal:  Under 24 Min

NOTES:

This is one of those workouts where you have to earn your RX+.  Make sure to choose a weight and a style of pull ups that will allow you to keep moving.  And YES - dumbbell hop overs are actually the prescribed workout today.  You are welcome to choose double unders instead - or if the dumbbell is too high - jump over something lower or more safe.  But the lateral jump overs are what we would love to see!

For this workout Kipping/Butterfly will be great options with the volume.   Strict is totally fine, but know yourself and your limitations.  If choosing strict, be sure to choose a number that you are able to do in 3-4 sets each time.  Subs for pull-ups could include, banded, ring rows, bent over DB/BB rows, or t-bar rows with a BB set low on a squat rack.

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

Subs for the DB power snatch would be to lower the weight for this workout.

For the DB hop overs, you will hop side to side over the DBs. Be sure you are leaving with both  feet off the ground at the same time, landing , re-loading and jumping again.  If jumping isn't an option for you today, think of a low step up to saw a stair, or a low stack of plates.

You're welcome to do single or double unders - but hop overs are RX for this workout!

PROGRAM C

PROGRAM C

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

Full Body Simple Warm UP!

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

WORKOUT

4 Rounds
3-5 Bar or Ring Muscle Ups
30 DB Snatch (Alternating)
40 DB Hop Overs

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

RX+ Men: 50# DB and 5 Rounds if you can make the time
RX + Women: 35# DB and 5 Rounds if you can make the time

You must finish first 4 rounds in Under 18 Min to do 5th Round.
(You can also do barbell option with this version also!)

Score: Total Time
Goal:  Under 24 Min

NOTES:

This is one of those workouts where you have to earn your RX+.  Make sure to choose a weight and number or scale for the muscle ups that will allow you to keep moving. And YES - dumbbell hop overs are actually the prescribed workout today.  You are welcome to choose double unders instead - or if the dumbbell is too high - jump over something lower or more safe.  But the lateral jump overs are what we would love to see!

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

Subs for the DB power snatch would be to lower the weight for this workout.

Options for muscle ups: Bar/Ring with be RX+. Subs could be any of the following. jumping, banded, feet on box transitions, or even feet on floor transitions.  Choose something challenging that will force you to use a strong pull and good form, but will allow you to complete the reps in under 90 seconds each round.

You're welcome to do single or double unders - but hop overs are RX for this workout!

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

6 Rounds
10 DB Bent Over Row Right
10 DB Bent Over Row Left
10 DB Hang Snatch Right
10 DB Hang Snatch Left
20 DB Skip Overs

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Time to Complete
Goal: Under 15 Min

NOTES:

For the dumbbell bent over rows you will lean on a box, bench, or even against a wall.  Allow the dumbbell to hang from the shoulder with the belly tight and chest up.  Pull the elbow back so that the dumbbell gets pulled all of the way to the rib cage at the top.  Lower back to the hang at the bottom.

Do 10 on the right then 10 on the left.

For the hang dumbbell snatch you will stand with the feet roughly shoulder width apart.  You will hold the dumbbell in one hand at the waist.  Dip by bending the knees slightly- pushing the knees OUT slightly, allowing a hinge at the hips with the chest up and belly tight. The dumbbell will go between the legs and the arm stays straight.  Stand up hard and fast.  Shrug the shoulder.  Pull the elbow high and outside and the dumbbell up the body.  Punch to lock out overhead with the bicep by the ear and belly tight at the top.

Lower back to the starting position at the waist.

Do 10 on one side then 10 on the other.

For the dumbbell skip overs you will simply place your dumbbell down and skip over it laterally.  If you are worried about tripping you may choose to jump over something lower - even a crack or chalk line on the ground.

Unable to skip?  You may swap low step ups!

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

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

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

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
30 Jerks
60 DB Step Up Overs
30 Jerks

RX Men: 95# and 40# DB Step Up Overs (in each hand)
RX Women: 65# and 25# DB Step Up Overs (in each hand)

RX+ Men: 115# + / 50# DBs
RX+ Women: 75#+ / 35# DBs

(Feel free to go heavier on bar or dumbbells if you want and can keep moving.)

See below for non dumbbell option

Score: Total Time
Goal: Under 12 Min

NOTES:

Oh boy.  This is a combo Julian and Miranda workout.

For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less.  For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.  When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.  If you don't have DBs, use a lighter weight and backrack your BB and perform just step ups, no overs.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to.

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

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

For Time
30 DB Jerks
60 DB Step Up Overs
30 DB Jerks

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

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

Score: Total Time
Goal: Under 12 Min

NOTES:

Oh boy.  This is a combo Julian and Miranda workout.

For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less.  For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

The DBs will start up  on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.  Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the DBs.  Think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.  When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

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

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

For Time
30 Sandbag Jerks
60 Sandbag Step Up Overs
30 Sandbag Jerks

As always - no RX or RX+ for sandbag version - use what you've got and change the reps if you have a super heavy bag.

Score: Total Time
Goal: Under 12 Min

NOTES:

Oh boy.  This is a combo Julian and Miranda workout.

For the shoulder to overhead we definitely don't need you doing these unbroken.  If 30 will be super easy with your bag - feel free to up the reps. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

For the Sandbag shoulder to over head you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.  Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.  You are also able to perform side to side shoulder to OH, starting with your Sandbag on one shoulder and pressing it up and over your head onto the other shoulder.

For the sandbag step up and overs, you will place the sandbag on your back or one either shoulder, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

4 Rounds
10 DB/KB Press
20 DB/KB Swings
10 DB/KB Press

Rest 1 Min between rounds

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

Can use 2 lighter DBs for the Press

Score: Total Time to Complete
Goal: Under 15 Min

NOTES:

You might feel this in your shoulders a lot! Break up presses and swings into smaller sets.

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Warm Up 
Post: Chest Opener, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

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

Barbell Clean Warm Up

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

WORKOUT

10 Rounds
Run 200 M
4 Squat Cleans

No RX or RX+

You have 2 scores for this one - your total time AND what weight you use for the cleans.

IF you are super new to this movement and aren't ready to try to go heavy read below for options!!

Score #1: Total Time
(Enter Score #2 Separately)
Goal: Under 20 Min

NOTES:
Make sure you choose a weight or sub option that allows you to finish this workout under 20 min.  With a roughly 1 min run each round that means that you have a WHOLE minute to do your cleans.

We are encouraging those who are comfortable going heavy to do so and choose a weight that is challenging and you will probably have to do in singles or doubles.

If this is a new movement for you, or you aren't comfortable going heavy for any reason we encourage you to up the reps to 8 and use roughly: 75-135# for Men and 55-95# for Women.

If you are unable to run for space or weather reasons you may sub 1 min of single/double under or mountain climbers.

See Clean Description below.
If you choose a weight and it gets too challenging during the workout.  Please lower it before moving on!

200m Run should take around :60 or so.  If you are unable to run for space or weather reasons you may sub 1 min of single/double under or mountain climbers.

For the squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet! You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up. Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.

This workout may require a "warmup round", yeah i said it.  Nice and easy pace, to test the weight you've chosen.  This is a chance to go heavy, its 4 reps, no need to connect them and go unbroken, make the reps quick and clean singles with one breath between each rep.  Push yourself, but don't accept poor form or technique to compensate for a weight that is too heavy.

Most important, have fun with this, its a chance to move some weight, and move it well and enjoy a nice little break between sets...aka a 200m run.

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

Barbell Clean Warm Up

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

WORKOUT

10 Rounds
Run 200 M
8 DB Squat Cleans

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

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

Score: Total Time
Goal: Under 20 Min

NOTES:

You should choose a weight that allows you to finish each round under 2 min.

200m Run should take around :60 or so.  If you are unable to run for space or weather reasons you may sub 1 min of single/double under or mountain climbers.

For the DB squat clean you will start with the dumbbells on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.  To stand, lead with the chest and elbows. Stand fully for each rep.

If unable to DB Squat clean feel free to change to PowerCleans, or simple front squats.  You can also lower the weight if need be as a sub as well.

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

8 Rounds
Each Round is

1 Min: Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
1 Min: 10 Goblet Squats

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

Score: NO real score today.  Just enter total rounds you were able to get all 10 squats in the minute.
Goal:  Move the whole minute on Min 1 and complete 10 solid squats in minute 2 each time!

NOTES:
**If you are unable to do 10 squats on the second minute with weight - do them unweighted.

**If you are feeling super beast today - try going up to 15 squats!

So for this one you will alternate every other minute for 16 min - or 8 rounds.

On the first minute of each round you will move for the WHOLE minute with either a jog, row, bike, single unders, taps, or a low step up.  Choose a pace that is uncomfortable but sustainable.

For the second minute you will do a goblet squat or an air squat for 10 reps.

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

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

If you are unable to keep good positions without collapsing or knees caving in - first thing to do is try squatting with no weight.  If you still have issues or have any pain in that bottom position you may choose to squat to a higher target - still focusing on chest up, heels down and knees out - or even use the back of a chair or a pole for counter balance!

Program A and Team Version only today!  Get after it - oh and #blamejulian

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Morning Coffee
Post: Stress Relief, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

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

WORKOUT

Part 1
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
DB Burpee Deadlifts
Rest 2 Min Before Part 2

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

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

Score: Total Reps in 3 Mib
Goal: 35 Reps +Well then...

NOTES:
For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells with them on the floor roughly shoulder width apart.

Jump or step the feet back so that you are in the top of a push up position/plank.  Lower the chest and thighs to the ground.  Press back up to top.

Jump or step feet in so that they are IN BETWEEN the dumbbells.  Make sure the heels are down, back is flat.  Hands are still on dumbbells with straight arms and the chest lifted/knees bent.  Lift the chest, drive through the heels and stand up with the dumbbells.

Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.

If you need to do the push up portion from the knees - go for it!

If you need to be elevated you may choose to just do elevated regular burpees for this part!

If you don't have dumbbells to use for this - you have 2 options - Plate Burpees or Burpee + KB Swing.

Part 2
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Burpee Box Jumps
Rest 2 Min before Part 3

RX Men: Roughly 22-24" Box
RX Women: Roughly 18-20" Box

(If you don't have something to jump ON - find something to jump OVER)

Score: Total Reps in 3 Min
Goal: 30 Reps+Rude.

NOTES:
Ok so for this one you will face your box or object you are jumping on/over.

Place your hands on the ground.  Jump or step the feet back so you are in the top of the push up.  Lower the chest and thighs to the ground.  (You may choose to first put the knees down for a knee burpee if needed).  Jump or step the feet in.  And jump from both feet on top of the box!

If you need to take an extra step to get closer to the box after you complete the burpee - do that!

We would love to see you actually jump so even if you have to jump on or over something way lower than what we listed - go for it!

No jumping?  No problem.  You can sub a burpee step up!

SHIFTers you could even do an elevated burpee + step up!

Part 3
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Burpees

RX+: Do More Burpees

Score: Total Reps in 3 Min
Goal: 40 Reps +

Really though - 45+Ok then...

3 minutes of everything you've got left!!

Hand on the ground, jump or step feet back, chest and thighs to the ground, press up, jump or step feet back in, jump and clap overhead!

You can of course sub knee push up, no push up, or elevated burpees!

TEAM VERSION

TEAM VERSION

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!

WORKOUT

The team version is not an AMRAP but a workout for time.

FOR TIME
In Teams of 2 Complete:

80 Burpee Deadlifts
80 Burpee Box Jumps
80 Burpees

You will work in I go - You go - 1 minute increments.

So Partner A works for 1 minute getting as many reps as possible.  At 1 min Partner B goes.  When they hit 80 Burpee Deadlifts - they move on to Burpee Box Jumps...

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

RX+ Men and Women: 100 Reps of Everything

Score: Total Time
Goal: Under 15 Min

NOTES:

So just to be clear this is 80 reps COMBINED for both partners - for each movement.  So if partner A gets 12 reps in the first minute - then partner B will start counting at 13.  When they get to 80 - even if it's in the middle of the minute - the working partner shifts to the next movement.

One minute on and one minute off - I go - you go.

Ouch.

See descriptions, subs, modifications, and options for all 3 types of burpees in Program A!