This was one of Miranda's favorite workouts so far this year so we had to re-test it.  It's been over 4 months.  Can you improve your score??  It was originally posted on 02/06/2019.

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

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

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

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
Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

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

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

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
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press

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

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

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:

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

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
Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

The Row/Bike Distance should take you 1:30 to 2:15.  If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

7 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB
Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one you will choose what you would like to do for the 1 Min of moving part.  You may jog, do taps or jump rope.  Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height.  The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight.  Allow the working arm to hang straight down from the shoulder.  Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage.  Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press.  Then do both on the other side.

For the press you will bring the DB or KB to the shoulder.  You may do these seated or standing.  Make sure the rib cage is pulled down and belly tight.  Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

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

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

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

Pull Up Warm Up

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

WORKOUT

FOR TIME

30 Devil Press
30 Toes to Bar / V-Ups
30 Box Jumps
20 Devil Press
20 Toes to Bar / V-Ups
20 Box Jumps
10 Devil Press
10 Toes to Bar / V-Ups
10 Box Jumps

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

NO RX+ Today - We don't think it's necessary to go heavier on this one - but if you REALLY want to - go for it and just note it in comments.

Score: Total Time
Goal: Under 16 Min

NOTES:

We would much rather see you go faster than heavier on this one.  It's going to get grippy if you are doing toes to bar or knee raises as  opposed to v-ups - so plan on that.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep! Subs for DP can be lighter weight , burpee kb swing, burpee with a plate.

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar. You can do straight leg and utilizing more of the hamstring or bend at the knee and kick the bar for less hamstring. Play to your strengths plan for your weaknesses ;) . For subs for the T2B you can use Knee-Ups, slam balls or regular sit-ups.  Expecting mama's feel free to do dead bugs as well or see Pregnant/PP FB Group for more options.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping isn't an option you can sub in step ups as well :) or even lunges.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

Pull Up Warm Up

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

Snatch Warm Up

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

3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

WORKOUT

FOR TIME

30 Power Snatch
30 Toes to Bar / V-Ups
30 Box Jumps
20 Power Snatch
20 Toes to Bar / V-Ups
20 Box Jumps
10 Power Snatch
10 Toes to Bar / V-Ups
10 Box Jumps

RX Men: 75# Bar / 22-24" Box
RX Women: 55# Bar / 18-20" Box

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

Score: Total Time
Goal: Under 14 Min

NOTES:

We would much rather see you go faster than heavier on this one.  It's going to get grippy if you are doing toes to bar or knee raises as  opposed to v-ups - so plan on that.

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!  Pick a number of reps you are confident you can do every time you touch the bar. Stick to that number and as you get closer to the last reps if you got extra in the tank use it up!

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar. You can do straight leg and utilizing more of the hamstring or bend at the knee and kick the bar for less hamstring. Play to your strengths plan for your weaknesses ;) . For subs for the T2B you can use Knee-Ups, slam balls or regular sit-ups.  Expecting mama's feel free to do dead bugs as well.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible!

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

FOR TIME

30 Burpee Bag Over Shoulder
30 Toes to Bar / V-Ups
30 Box Jumps
20 Burpee Bag Over Shoulder
20 Toes to Bar / V-Ups
20 Box Jumps
10 Burpee Bag Over Shoulder
10 Toes to Bar / V-Ups
10 Box Jumps

No RX or RX+ on this one.  Use the bag you've got.  Lower reps if you think you won't be able to stay in the time goal!

Score: Total Time
Goal: Under 20 Min

NOTES:

If you've got a super heavy bag - you will definitely want to lower the reps for the burpee bag over shoulder.  This is going to get PRETTY grippy for those of you doing toes to bar or knees up - just keep that in mind.

For the sandbag or ball over shoulder you will start with the bag/ball between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you.  Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!  Don't blow up your dang biceps by curling the bag over your shoulder every time, it'll make things less difficult in the future of this workout (This has been a PSA from your SP Team).

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar. You can do straight leg and utilizing more of the hamstring or bend at the knee and kick the bar for less hamstring. Play to your strengths plan for your weaknesses ;) . For subs for the T2B you can use Knee-Ups, slam balls or regular sit-ups.  Expecting mama's feel free to do dead bugs as well.

For the box jumps choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!  We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates!  Step ups are also a sub option.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)
10 KB Swing
10 Sit Up (or Mama Sub)
10 Plate Hops, Hop Overs, or Step Ups

Idea weight for Men: 35-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Number of Completed Rounds + Any additional Reps.
Goal: 5 Rounds +

NOTES:

10 Reps of these movements should stay VERY manageable.  Just keep moving and choose the right weight and version of each movement to allow to get the 5 rounds or more!

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

For the sit ups we would love to see you touch the ground behind you at the bottom and come ALL of the way up and touch your toes at the top. You can do whatever you need to do with your feet.  And if you need to use a little assistance from a band or something to help you come all of the way up that is fine.

Mamas - you may sub deadbugs, or some of the other options Carolina will provide in the weekly subs sheet on the Pregnant/Postpartum FB group!

For the plate hops/hop overs/step up options.  We would love to see you jump onto or over something if you are up for it.  Otherwise you can do step ups (alternating legs).

Make sure you focus on the knees going forward and out on take off and landing in your jumps - as opposed to caving in.

Have Fun!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: (NO SOGO WITH DUMBBELL VERSION)
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Airplane Stretch
Post: Hamstrings, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

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

WORKOUT

EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 Hang Clean Thrusters (Hang Clusters)

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 20 Double Unders / 115# +
RX + Women: 20 Double Unders / 75# +

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.

Oh man.  This one is tricky -  you want to choose a weight that will allow you to finish all 15 minutes - but that will challenge you.  A good place to start is to choose something that will allow you to finish all sets unbroken (all 5 in a row).  As soon as you start to break them - it will REALLY eat into your time.

Try to get each the DU done unbroken each set in about :20.  If you aren't great at dubs but want to try you can do 30 seconds of attempts each round. As always you can also sub dumbbell hop overs (our fave DU sub) or 30 single unders.

For the hang squat clean thruster - deadlift the bar to the waist.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders.  Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the bar off of the shoulders.   Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

If you're new to the crew and this one seems like a bit much to remember, feel free to switch to just Hang Cleans, front squats, or just thrusters for your initial kick off!

Pace so that you have about :15-:10 seconds of rest per round.  Try to use the time between movements and transitions as your rest and complete each set of movements unbroken.

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!

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

EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 DB Hang Clean Thrusters (Hang Clusters)

RX Men:  40# DBs
RX Women: 25# DBs

RX+ Men: 20 Double Unders / 50# DBs +
RX + Women: 20 Double Unders /  35# DBs +

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.

Oh man.  This one is tricky -  you want to choose a weight that will allow you to finish all 15 minutes - but that will challenge you.  A good place to start is to choose something that will allow you to finish all sets unbroken (all 5 in a row).  As soon as you start to break them - it will REALLY eat into your time.

Try to get each the DU done unbroken each set in about :20.  If you aren't great at dubs but want to try you can do 30 seconds of attempts each round. As always you can also sub dumbbell hop overs (our fave DU sub) or 30 single unders.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders. From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.  For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.  After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

If you're new to the crew and this one seems like a bit much to remember, feel free to switch to just Hang Cleans, or just thrusters for your initial kick off!

Pace so that you have about :15-:10 seconds of rest per round.  Try to use the time between movements and transitions as your rest and complete each set of movements unbroken.

PROGRAM C

Program C has 2 versions of the workout listed.  Do NOT do both.  Ha ha.  It's meant for you to have a few options on this one.

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 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

Program C Option 1:
EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 Sandbag Hang Clean Thrusters (Hang Clusters)

No RX or RX + for this one.  Just use the bag you've got!

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.Oh man.  This one is tricky -  we want you to finish all 15 minutes - but for that to be a challenge.  If your bag is super heavy and you will have to break the sets of 5 a lot - consider lowering the number.  As soon as you start to break them - it will REALLY eat into your time.

Try to get each the DU done unbroken each set in about :20.  If you aren't great at dubs but want to try you can do 30 seconds of attempts each round. As always you can also sub dumbbell hop overs (our fave DU sub) or 30 single unders.

For the hang squat clean thruster - deadlift the sandbag to the waist.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, belly tight. Stand up hard and fast.  Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

If you're new to the crew and this one seems like a bit much to remember, feel free to switch to just Hang Cleans, or just thrusters for your initial kick off!

Pace so that you have about :15-:10 seconds of rest per round.  Try to use the time between movements and transitions as your rest and complete each set of movements unbroken.

Program C Option 2:
EMOM 15 Min
Every Minute on the Minute for 15 Min:

10 Cal Row Men / 7 Cal Row Women
OR
7 Cal Bike Men / 5 Cal Bike Women
5  Hang Clean Thrusters (Hang Clusters) (Barbell, DB or Sandbag)

RX +: 12 Cal Row Men / 9 Cal Row Women - OR - 10 Cal Bike Men / 7 Cal Bike Women

See Program A or B for weight ideas for Bar / DBs.  Post weight and object in comments.

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.Oh man.  This one is tricky -  we want you to finish all 15 minutes - but for that to be a challenge. Choose options that you will not need to break the hang squat clean thrusters and that the row/bike takes no longer than about 30 seconds max.  As soon as you start to break - it will REALLY eat into your time.

JD:  explain some strategy and pacing.  and maybe options of just hang clean or just thruster for those who are new.

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

AMRAP 15 MIn
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Jog, Row, Bike, Taps, Single Unders, Low Step Ups
7 Goblet Squat + Press

Idea weight for Men: Single 35-55# KB/DB - OR - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - OR - pair of lighter dumbbells

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

NOTES:

Here we go!
For the 30 second part of this workout you have options.  If you want to jog - go for it!  If you have a rower or bike - hop on it!  Otherwise you can choose 30 seconds of single unders, low step ups, or even taps!  Choose the same thing and do it for an entire 30 seconds each time at a pace that is uncomfortable but sustainable.

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

To stand, lead with the chest- keeping the KB tight to the body.  Stand up completely and if you can - use the power and drive from the legs to help with the press.  Press the weight overhead finishing locked out with the belly tight and the biceps by the ears.

If you are doing this with 2 dumbbells the movement is the same, other than that you will hold the dumbbells at the shoulders with elbows up during the squat portion.

You may also sub just air squats if you tend to collapse, knees cave, or roll forward when squatting with weight.  If you need to you may even squat to a higher target - still focusing on keeping heels down, knees out, and chest up.

No equipment?  Stranded in your hotel room?  No worries!  Turn the goblet squat + press into a jumping squat instead!

#blamejulian

No Program C today!  Get after A, B, or SHIFT!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

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

WORKOUT

So Simple It's Scary...
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

12 Deadlifts
24 Unweighted Alternating Lunges

RX Men: 135#
RX Women: 85#

RX + Men: 155# +
RX + Women: 105# +

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

NOTES:

The deadlift weight is meant to be light and mostly unbroken.  Do NOT get sloppy with it.  Good set up, flat back on way up AND down.  Bend your damn knees!

The lunges are unweighted.  We love reverse lunges and they would work well for this workout, but any style lunge is allowed.

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.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Whenever Deadlifts are written in the workout that's generally what we focus on.  And then the workout starts and you're like, "Ohhh..." It happens to us all. Don't sleep on body weight lunges. These are going to stack up fast and make the deadlifts feel like your butt cheeks decided to call it a day and pack it up and move out.  Focus on keeping your torso upright, not letting the toe jet out over the knee, and pacing, pacing, pacing! Stay controlled in the lunges, feel the rhythm, feel the rhyme, come on now...I hope my butt stays with me this whole time.

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

So Simple It's Scary...
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

12 DB Deadlifts
24 Unweighted Alternating Lunges

RX Men: 40#
RX Women: 25#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

The deadlift weight is meant to be light and mostly unbroken.  Do NOT get sloppy with it.  Good set up, flat back on way up AND down.  Bend your damn knees!

The lunges are unweighted.  We love reverse lunges and they would work well for this workout, but any style lunge is allowed.

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!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Whenever Deadlifts are written in the workout that's generally what we focus on.  And then the workout starts and you're like, "Ohhh..." It happens to us all. Don't sleep on body weight lunges. These are going to stack up fast and make the deadlifts feel like your butt cheeks decided to call it a day and pack it up and move out.  Focus on keeping your torso upright, not letting the toe jet out over the knee, and pacing, pacing, pacing! Stay controlled in the lunges, feel the rhythm, feel the rhyme, come on now...I hope my butt stays with me this whole time.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
6 KB/DB Deadlift
8 Bodyweight Lunges

Idea weight for Men: Single 30-55# KB/DB - or - Pair of lighter 20-30# dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of lighter 8-20# dumbbells.

Score: Total number of completed rounds + any additional reps
Goal: 10 rounds!!Try to hold a round a minute or more!  You can do it!

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

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

Deadlift with 2 Dumbbells:

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!

The lunges are bodyweight only.  You may perform forward stepping, reverse stepping, or even walking lunges.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  If you are unable to go that low due to pain or mobility that is ok.  Try using a counter balance if necessary.  These lunges are alternating so you will do 4 per leg each set.

If you are just unable to lunge you may sub step ups or squats!

For this one Program A has a farmer carry, Program B has options for run, row or bike instead, and Program C has a ruck run (weight vest or sandbag) instead.

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

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

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

2 Rounds
400 Meter Farmer Carry
7 Wall Walks
20 Burpees

RX Men: 40-50# DBs/KBs for Carry
RX Women: 25-35# DBs/KBs for Carry

RX + Men / Women: 10 Wall Walks and 30 Burpees

Handstand walk option - sub 100' - 150' handstand walk for wall walks.

Score: Total Time
Goal: Under 18 Min

NOTES:

The 18 min goal might be long for some of you - but we know those farmer carries can REALLY add up and we don't want you getting sloppy on the wall walks!  RX+ isn't THAT much more than RX today so don't be afraid to give it a try and see how it goes!

For the farmers carry you will hold 1 DB/KB in each hand at your sides and walk 400m.  You're looking for this to take you apx 3 -4 minutes.  If you need to sub the Farmers Carry, cut the distance to something you can knock out in 3-4 minutes, or perform 3 min of low weighted/unweighted step ups

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 burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!  If not able to perform burpees to the above standard today, sub burpees to the top of the pushup only, taking out the pushup completely, Or Burpee to a box or bench.

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

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

2 Rounds
800 Meter Run
7 Wall Walks
20 Burpees

RX + Men / Women: 10 Wall Walks and 30 Burpees

May sub a 1000m Row or 60 Cal Bike Men / 44 Cal Bike Women
Handstand walk option - sub 100' - 150' handstand walk for wall walks.

Score: Total Time
Goal: Under 18 Min

NOTES:

No sloppy wall walks!!  RX+ isn't THAT much more than RX today so don't be afraid to give it a try and see how it goes!

This is a great option for those trying to add in more running, rowing, or biking or those who can't leave the house and need to row/bike instead!

For the 800m Run you're looking at about 4min or so. If unable to run, as mentioned sub a bike or row for the designated distance.  If none of those work feel free to sub low alt. step-ups for apx 4min.

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 burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!  If not able to perform burpees to the above standard today, sub burpees to the top of the pushup only, taking out the pushup completely, Or Burpee to a box or bench.

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

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

2 Rounds
400 Meter Sandbag Run
or
600 Meter Weight Vest Run
7 Wall Walks
20 Burpees

RX + Men / Women: 10 Wall Walks and 30 Burpees

Lower Wall Walks to 4 and 7 if wearing a vest please.

Do NOT both carry a sandbag and wear a vest.  Pick one or the other for this workout.

Handstand walk option - sub 100' - 150' handstand walk for wall walks. (Not for weight vest people).

Score: Total Time
Goal: Under 18 Min

NOTES:

No sloppy wall walks!!  RX+ isn't THAT much more than RX today so don't be afraid to give it a try and see how it goes!

For the sandbag run, with good form, you will clean the bag to a shoulder, or place on your back and begin your run aka trot :) this should take you a bit longer than a 400m run without weight so a little more than 4 min is what you're looking at.  For the 600m vest run, between 4-5min is your goal.  Look, if the vest is going to hinder,  not encourage adaption in this workout, don't use it.  Your time should still be under 18min.

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 burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!  If not able to perform burpees to the above standard today, sub burpees to the top of the pushup only, taking out the pushup completely, or burpee to a box or bench

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
1 Min Weighted Farmer Carry or Low Step Up
4 Inchworms
10 Burpees

Idea weight for Men: 2 dumbbells - 15-25# - or - Single 30-55# KB/DB
Idea weight for Women: 2 dumbbells - 8-15# - or Single 12-25# KB/DB

Score: Total Time
Goal: Under 12 Min

NOTES:

This workout works best if you have a pair of lighter dumbbells held at the sides.  You can either walk carry them - one in each hand - or if you don't have a pair of dumbbells you can carry a single db or kb at the chest.  If you can't actually leave your house for a full minute each round to walk you may sub a low step up holding your weight for 1 minute each round.

The inchworm starts with you placing your hands on the ground in front of your feet.  Walk the hands away from the feet until you are in a plank/top of a push up position.  Perform a push up keeping the belly tight - no snaking or worming!  Touch the chest and thighs to the ground at the bottom and press out completely at the top.  Go to the knees for the push up part if you need to. Try not to let the elbows flare out, but keep them pulled in tight!

After you have completed the push up you will walk the hands back to the feet and stand up!

For the burpees, place the hands on the ground.  Jump or step the feet back.  Get the chest and thighs to the ground.  Jump or step the feet in.  Jump and clap.

You may sub knee push up, no push up, or even elevated burpees!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Couch Stretch
Post: Lower Back Release, 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

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

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
12 Hang Power Snatch
12 Jump Overs

Rest 3 Min Before Part 2

RX Men: 75# -  20-24" Jump Over
RX Women: 55# - 16-20" Jump Over

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
9 Hang Power Snatch
8 Jump Overs

Rest 2 Min Before Part 3

RX Men: 75# -  20-24" Jump Over
RX Women: 55# - 16-20" Jump Over

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Hang Power Snatch
4 Jump Overs

RX Men: 75# -  20-24" Jump Over
RX Women: 55#  - 16-20" Jump Over

RX + Men: 95#  +
RX + Women: 65#  +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3.

NOTES:
Oh man - the snatches and jumping are going to add up!  Keep good positions on the power snatch and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is you will do the 7 min AMRAP - of 12/12 that is one score.  Rest 3 min.  Then the 5 Min AMRAP of 9/8.  That is a second score.  Then rest 2 min.  Then a third 3 min AMRAP of 6/4 for a third score.

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

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

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

Part 1:
AMRAP 7 Min
18 KB/DB Swings
12 Jump Overs

Rest 3 Min Before Part 2

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 7 Min
Goal: 4 + Rounds

Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
12 KB Swings
8 Jump Overs

Rest 2 Min Before Part 3

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 KB Swings
4 Jump Overs

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +Use the same weight and jump over for Parts 1, 2, 3.

NOTES:
Oh man - the swings and jumping are going to add up!  Keep good positions on the swing and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is you will do the 7 min AMRAP - of 18/12 that is one score.  Rest 3 min.  Then the 5 Min AMRAP of 12/8.  That is a second score.  Then rest 2 min.  Then a third 3 min AMRAP of 6/4 for a third score.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

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

Box Jump Warm Up

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

WORKOUT

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
8 Sandbag Plank Drag and Pull
12 Jump Overs

Rest 3 Min Before Part 2

RX Men: Use what you have for your bag -  20-24" Jump Over
RX Women: Use what you have for your bag - 16-20" Jump Over

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 3 Rounds +Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
6 Plank Drag and Pull
8 Jump Overs

Rest 2 Min Before Part 3

RX Men: Use what you've got for your bag -  20-24" Jump Over
RX Women: Use what you've got for your bag - 16-20" Jump Over

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 3 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Plank Drag and Pull
4 Jump Overs

RX Men: Use what you've got for your bag -  20-24" Jump Over
RX Women: Use what you've got for your bag - 16-20" Jump Over

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 3 Rounds +

NOTES:

Use the same weight and jump over for Parts 1, 2, 3.

Here's your chance to try one of Julian's favorite movements from the sandbag seminar last week!  Keep those butts down!  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your sandbag or dumbbell.

The way this works is you will do the 7 min AMRAP - of 8/12 that is one score.  Rest 3 min.  Then the 5 Min AMRAP of 6/8.  That is a second score.  Then rest 2 min.  Then a third 3 min AMRAP of 4/4 for a third score.

The Plank Drag and Pull with the Sandbag is SUPER fun.  Basically you will be in a plank position on top of your bag with the top of the bag at about knee level.  Keep the belly tight and butt down.  Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible.  You will then pull it back using the same hand.  If you need to you can almost "back up" a bit to get a longer pull.  You should pull it back down to between the knees level.  If you don't quite make it - you can crawl forward a bit.  The next rep will be with the other hand/arm.  Each drag (up) and pull (back) counts as 1 rep.  Subs for this if your bag is too heavy is grabbing a dumbbell from about hip level and bringing it all the way up past shoulder level and then putting it back.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

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

Box Jump Warm Up

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

WORKOUT

Part 1
AMRAP 10 Min
18 KB/ DB Swings (Each.  Working at the Same Time)
24 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

Rest 3 Min Before Part 2

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 10 Min
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2
AMRAP 7 Min
12 KB/ DB Swings (Each.  Working at the Same Time)
16 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

Rest 2 Min Before Part 3

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 7 Min
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3

AMRAP 4 Min
6 KB/ DB Swings (Each.  Working at the Same Time)
6 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 10 Min
Goal: 5 Rounds +

NOTES:

Use the same weight and jump over for Parts 1, 2, 3.
Oh man - the swings and jumping are going to add up!  Keep good positions on the swing and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is both partners do their swings at the same time - then one partner does some jumps - the other partner does some jumps until they hit the number for that round/amrap.  Then back to the swings.

For scoring purposes each swing from each person will count as a rep in an unfinished round.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

Part 4

AMRAP 4 Min
6 KB/ DB Swings (Each.  Working at the Same Time)
6 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 10 Min
Goal: 5 Rounds +

NOTES:

Use the same weight and jump over for Parts 1, 2, 3.

Oh man - the swings and jumping are going to add up!  Keep good positions on the swing and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is both partners do their swings at the same time - then one partner does some jumps - the other partner does some jumps until they hit the number for that round/amrap.  Then back to the swings.

For scoring purposes each swing from each person will count as a rep in an unfinished round.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.