This workout was originally posted on 08/11/2018

This one was on a Saturday so there was a Team Version!  Make sure you grab a buddy and get after it!

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

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

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

12 Min AMRAP
Dumbbell Burpee Step Ups

Every Minute Complete:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Burpee Step Ups
Dumbbell Snatch reps DO NOT count toward your score.
Goal: Good Times.

NOTES:

OH BOY - Here we go.
So basically a dumbbell burpee step up is.
Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!

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

12 Min AMRAP
Plate to Overhead Burpee Step Ups

Every Minute Complete:
4 Plate Snatches (Alternating Arms)

RX Men: 45# Plate
RX Women: 25# Plate

RX+ Men and Women: 6 Plate Snatches

NO Plate Snatches on first minute

Score: Total completed reps of Plate Snatches
Goal: Good Times

NOTES:

OH BOY - Here we go.
So basically a plate to overhead burpee step up is.
Plate is On the ground with the hands on the sides of it.  You jump or step the feet back and do a push up on the plate (it doesn't need to be a pretty one just get the chest and thighs to touch).  Jump or step the feet back in and with BENT KNEES AND A FLAT BACK do a combo swing/clean and jerk/snatch to get the plate over your head.  While the plate is still over your head you will step up onto the box.  Stand all the way up with both feet on top of the box and the plate still overhead.  You don't have to keep the plate over your head as you step down.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 plate snatches.

These are basically the same exact movement that you are using to get the plate from the ground to over your head.  Where the rules for lockout are a little more relaxed for where the plate is for the step ups (if the elbows are bent that's ok) for THESE you must completely lock out at the top of each rep with the biceps by the ears!

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

WORKOUT

20 Min AMRAP
Dumbbell Burpee Step Ups
Do these in a you go for 1 whole minute then I go for 1 whole minute.

Each minute must start with:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Snatches completed as a team.
Goal: Good Times

NOTES:

So the way this team version works:

Partner 1 starts and does as many dumbbell burpee step ups as they can in 1 minute.

When the clock hits 1 min, partner 2 starts ofF that next minute with 4 dumbbell snatches - then completes as many burpee dumbbell step ups as possible for the rest of that minute.

When the clock hits 2 min - partner 1 is back in and does 4 dumbbell snatches and then continues on with the dumbbell burpee step ups.

Score is total number of burpee dumbbell steps ups COMBINED at the end.  Dumbbell snatch reps don't count toward your score!

So basically a dumbbell burpee step up is.

Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Reps as Possible in 12 Min)
Max Reps Burpee Step Ups
Every Minute do 4 KB Swings

Idea weight for Men: 30-50# KB/DB,
Idea weight for Women: 12-25# KB/DB

Score: Total Burpee Step Up Reps ONLY
Goal: 65 Reps+

NOTES:

This one is super simple!  You will simply do a burpee + a step up over and over.  Ha ha.  Every time the clock hits a new minute - you will stop and do 4 KB Swings.

You can do any style of burpee for this workout.  YOu may jump feet out and in.  You may step feet out and in.  You may go to knees.  You can do no push up burpees or even elevated burpees!

For the step ups you will want to use a step height that is a challenge but allows you to get at least 6 reps or so per minute.  Place your entire foot on the step and drive through the heel to stand fully on top of the step at the top.  Don't allow the knee to cave in as you stand.  Try to remember to alternate which foot you step up with every rep or every minute or something.

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!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Pigeon Stretch
Post: Chest Opener, Cool Down Flow

PROGRAM B

PROGRAM B

WARM UP

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

SQUAT WARM UP

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

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

4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Run 400 Meters
15 Pull Ups
Max Reps Back Squats

Rest 1 Min Between Rounds

RX Men:115#
RX Women: 75#

RX+ Men: 135#+ / 20 Pull Ups per round
RX+ Women: 85#+  / 20 Pull Ups per round

Score: Total Number of Back Squats ONLY
Goal:  60 Squats +

NOTES:

Make sure that you can get at least 30-45 seconds each round to perform your Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.

Run should take no more than 2:30 and pull ups should definitely take less than a minute.  This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.

If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the back squats, you can either pull from a rack or power clean the bar from the floor to your shoulder then push press up and over your head to your back rack. The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM A

PROGRAM A

WARM UP

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

SQUAT WARM UP

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

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

4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Run 400 Meters
15 Pull Ups
Max Reps DB Squats

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs + / 20 Pull Ups per round
RX+ Women: 35# DBs + / 20 Pull Ups per round

Score: Total Number of DB Squats ONLY
Goal:  60 Squats +

NOTES:

Make sure that you can get at least 30-45 seconds each round to perform your DB Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.

Run should take no more than 2:30 and pull ups should definitely take less than a minute.  This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.

If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

PROGRAM C

PROGRAM C

WARM UP

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

SQUAT WARM UP

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

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

4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
15 Pull Ups
Max Reps Back Squats

Rest 1 Min Between Rounds

RX Men:115#
RX Women: 75#

RX+ Men: 135#+ / 20 Pull Ups per round
RX+ Women: 85#+  / 20 Pull Ups per round

**As always you are welcome to do DBs with the Row or Bike as well!

Score: Total Number of Back Squats ONLY
Goal:  60 Squats +

Sandbag Option
4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
OR
Run 400 Meters
15 Pull Ups
Max Reps Sandbag Back Squats

Rest 1 Min Between Rounds

No RX or RX+ Weight - Use the Bag You've Got and Get After It!

RX+ Men:  20 Pull Ups per round
RX+ Women:  20 Pull Ups per round

Score: Total Number of Back Squats ONLY
Goal:  60 Squats +

NOTES:

Make sure that you can get at least 30-45 seconds each round to perform your Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.

Run/Bike/Row should take no more than 2:30 and pull ups should definitely take less than a minute.  This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back row, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

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

5 Rounds
1 Min Jog, Row, Bike, Jump Rope, Taps, Low Step Ups
15 Ring/TRX Rows or Bent Over Rows
30 Air Squats

Idea weight for Men (if doing rows): Single 35-40# KB/DB - OR - pair of lighter dumbbells (both hands at once)
Idea weight for Women: Single 12-25# KB/DB - OR - pair of lighter dumbbells (both hands at once)

Score: Total Time
Goal: Under 18 Min

NOTES:

For this workout you can choose what you would like to do for the 1 min portion each time.  Choose the same thing for all 5 rounds and move at a pace that is uncomfortable but sustainable.

For the ring/trx rows remember that the more parallel you are to the ground, the more difficult they will be.  Start with the arms completely straight at the bottom and pull the chest all of the way up at the top.  Keep the body in a rigid position and belly tight.

If you don't have rings, bands, or even a bar in a rack to do the rows on you may sub a bent over row.  These may be done with 1 arm at a time (all 15 on one side then all 15 on the other) or with a dumbbell in both hands at the same time.

If doing one side then the other, you may want to lean against a wall or bench/back of a chair.  Make sure your belly is tight and chest is lifted.  There should be a hinge at the waist and slight bend of the knees.  Pull the dumbbell all of the way to the side of the chest.

The movement is the same if doing with 2 dumbbells (aside from leaning on something).  Keep the chest up.  No rounded backs!

For the air squats the feet are under the shoulders with the heels down.  Stand tall, chest up and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the heels down.  Get the butt lower than the knees with the chest up, belly tight, heels down, and knees out.  Do not allow yourself to plop or collapse.  Drive through the heels and lift the chest to stand.

If you need to squat to a slightly higher target in order to keep good positions, that is fine.  You may also choose to use a pole or chair for counter balance - but keep the weight going BACK and try not to rely on it for anything other than balance.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up
Post: Stress Relief, Shoulder Stretch

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

Box Jump Warm Up

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

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Renegade Row (with Push Up)
5 Box Jump Overs
2 Renegade Rows
5 Box Jump Overs
3 Renegade Rows
5 Box Jump Overs
4 Renegade Rows
5 Box Jump Overs....

Keep Adding 1 Rep of the Renegade Row Each Round.

Renegade Row with Push Up = Push Up + Row Right + Row Left

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

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

Box Height Estimate - 22-24" Men / 18-20" Women

Score: Total Rounds + Any Additional Reps.  So if you finish 8 Push Ups + 8 Bent Over Rows + 5 Box Jumps and then 5 More Push Ups - Score = 8 + 5.
Goal: 55 Reps + (That's through the round of 10s)

NOTES:

Ascending ladders are peacock bait, don't go hot out of the gate!! Imagine the pace you would hold at the round of 7 and start at that pace.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

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.

If you can't jump for any reason, perform 6 step ups.  If you CAN jump, even if it's low, do it. If you don't have a box, jump over something!

PROGRAM B

PROGRAM B

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

Box Jump Warm Up

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

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Deficit Push Ups
2 Bent Over Rows
5 Box Jump Overs
4 Deficit Push Ups
4 Bent Over Rows
5 Box Jump Overs
6 Deficit Push Ups
6 Bent Over Rows
8 Deficit Push Ups
8 Bent Over Rows
5 Box Jump Overs....

Keep Adding 2 Reps of the Deficit Push Ups and Bent Over Rows Each Round.

RX Men: 95#
RX Women: 65#

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

Deficit = 3-4" (Use a deficit even if you have to go to your knees)

Box Height Estimate - 22-24" Men / 18-20" Women

Score: Total Reps for the WHOLE workout (this version includes the box jump over reps too).
Goal: Get through the round of 9-10 or more!

NOTES:

Ascending ladders are peacock bait, don't go hot out of the gate!! Imagine the pace you would hold at the round of 8 and start at that pace.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on dumbbells, stacked plates or some elevated object to create a deficit.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the bent over row 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!

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.

If you can't jump for any reason, perform 6 step ups.  If you CAN jump, even if it's low, do it. If you don't have a box, jump over something!

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

Box Jump Warm Up

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

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Lateral Drag
5 Box Jump Overs
2 Push Up + Lateral Drag
5 Box Jump Overs
3 Push Up + Lateral Drag
5 Box Jump Overs
4 Push Up + Lateral Drag
5 Box Jump Overs....

Keep Adding 1 Rep of the Push Up + Lateral Drag Each Round.

Push Up + Lateral Drag = Push Up - Drag Sandbag Under Torso to Other Side.

No RX or RX+ for this one.  Just use what you've got.  This one is best done with a bag that has handles.

Box Height Estimate - 22-24" Men / 18-20" Women

Score: Total Push Up + Lateral Drag Reps ONLY.
Goal: 55 Reps + (That's through the round of 10s)

NOTES:

Ascending ladders are peacock bait, don't go hot out of the gate!! Imagine the pace you would hold at the round of 7 and start at that pace.

The push up plus lateral drag with the Sandbag is SUPER fun.  Basically you will be in a plank position with your bag just outside your right hand. Keep the belly tight and butt down.  First perform a push up. Keep your elbows within 45 degrees to the body and lower your chest to make contact with the floor.  Keeping a rigid body position press back up to a plank position. Grab the bag by the handle with your left hand and drag it across your body beneath you until it is on the left side of your body.  If you don't quite make it - you can plank-side-step over a bit.  The next rep will be with the other hand/arm. Perform another push up, then drag the bag under and across to the other side of your body. Each push up plus 1 drag counts as 1 rep.

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.

If you can't jump for any reason, perform 6 step ups.  If you CAN jump, even if it's low, do it. If you don't have a box, jump over something!

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

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

1 Push Up + Right Shoulder Tap + Left Shoulder Tap
7 Jump or Skip Overs
2 Push Up + Taps (Push up/tap/tap - Push up/tap/tap)
7 Jump or Skip Overs
3 Push Up + Taps
7 Jump or Skip Overs
4 Push Up + Taps
7 Jump Overs....

Keep adding 1 cycle of push up + taps each round.  Get as far as you can in 12 min

No weight needed today!

Jump or skip over a dumbbell, your kids toy, or even a chalk line on the ground.

Score: TOTAL reps of EVERYTHING at the end (get out the calculator....we know)
Goal:  Get through the round of 10 push up + taps or more!

NOTES:

So the way this works is you do 1 push up then remaining in the plank position tap your left shoulder with your right hand, then your right shoulder with your left hand.

For the push ups we want to see a rigid body position.  No sagging or snaking.  These may be from the toes or the knees. You can also do an elevated push up if you need to!

Hands should be just outside the shoulders down on the sides of your chest.  When the elbows bend and as you press up your elbows should go back and stay mostly in.  No flared out elbows!

If you have an injured shoulder you can take out the push up entirely and just do the taps!

For the jump or skip overs.  Face the object you are jumping over.  If you CAN, jump over it with both feet.  Then turn around and jump back.  Each jump = 1 rep.

If you need to do a little skip because jumping off of both feet isn't an option - totally fine.  If you need to you may even sub 7 step ups!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Airplane Stretch
Post: Pigeon Stretch, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

SQUAT WARM UP

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

WORKOUT

FOR TIME

75 KB Swings
75 Wall Balls

Every Minute on the Minute - 15 Double Unders

RX Men: 50-55# KB/DB, 20#ish Ball to Roughly 10'
RX Women: 30-35# KB/DB, 13-15# Ball to Roughly 9'

RX+ Men/Women: 100 Reps of Each and 20 Double Unders Each Minute

**No Double Unders on Minute One.

Score: Total Time
Goal: Under 15 Min

NOTES:

If the goal is less than 15 minutes, then the goal for each minute is 10 reps which is 20-30 seconds for the wall ball or kettlebell swing.  So, make sure you choose an appropriate jump rope variation or rep target.  Double unders should take 15-20 seconds at the most.

If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.

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!

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.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball  you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells or barbell.

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

3 Rounds
20 KB Swings
20 Goblet Squats
40 Taps

Idea weight for men: 30-50# KB/DB
Idea weight for women: 12-25# KB/DB

RX+ SHIFT option: 4 Rounds

Score: Total Time
Goal: Under 12 Min

NOTES:
(Do not do a 4th round unless you complete the first 3 under 12 min)

Pick a weight that you won't have to break any of the swings more than once.  If the weight on the squats makes you collapse or slows you down TOO much you may sub just air squats.  You may also choose to do 30 seconds of run, row, bike, or single unders in place of taps.

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 squats your will start with your heels under your shoulders.  Hold the weight in both hands at the chest with the elbows tucked underneath for support. Make sure the heels are down, belly is tight and chest is up.  Reach the butt back and down as you drive your knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom with the heels still down, knees out, chest up.  No collapsing of the back or knees.  Drive through the heels and lead with the chest to stand fully at the top.

Ditch the weight if you are unable to keep good positions at the bottom while holding it.

You may even use a chair or a pole etc to hold onto for support if needed.  You may also squat to a target that is a bit higher if needed as well.  With either of these you will still focus on keeping heels down, driving knees out, and keeping chest up!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Hamstrings, Cool Down Flow

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

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

Overhead Warm Up

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

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

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

WORKOUT

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

9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Lowest 3 Min AMRAP Score ONLY!  In that round it is - Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

This one is going to be memorable!  For a 3 minute AMRAP, we really want to push the pace and keep the intensity high. BUT, since your score is that of the 3 minute AMRAP with the lowest number of reps, it's important to be consistent.

Choose a load at which you could complete one round of the AMRAP in about 45 seconds and not be smoked.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Hips and knees are bent.  Keep your belly tight, arms straight, heels down, and chest up the entire time! Hands just outside the legs.  To lift  drive the heels into the ground and lift the chest. Keep the bar close to the body.  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.  Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the hang power clean you will start at the top of a deadlift, your "hang" position.  Hands just outside of the legs and the feet are under the hips.  Bend the knees, send your hips back and keep your heels down.  Arms are straight and bar is close to the body.  Stand up hard and fast.  Rotate your elbows around the bar as it travels to the shoulder.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

For shoulder to overhead we recommend a push press or push jerk. Bar starts on shoulders with 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.

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

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

Dumbbell Shoulder Warm Up

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

WORKOUT

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

9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Shoulder to Overhead

Rest 1 Min Between Rounds

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

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

Score: Lowest 3 Min AMRAP Score ONLY!  In that round it is - Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

This one is going to be memorable!  For a 3 minute AMRAP, we really want to push the pace and keep the intensity high. BUT, since your score is that of the 3 minute AMRAP with the lowest number of reps, it's important to be consistent.

Choose a load at which you could complete one round of the AMRAP in about 45 seconds and not be smoked.

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, and back is flat for the entire lift and return to floor. To lift the DBs, drive the heels into the ground and lift the chest. Stand all the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight.  Allow the DBs to travel in a straight line to the floor.

The DB hang power clean starts at the top of a deadlift.  Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high. Rotate elbows around in front FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For shoulder to overhead we recommend a push press or push jerk. DBs starts on shoulders with 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 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.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Clean Warm Up

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

Dumbbell Shoulder Warm Up

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

WORKOUT

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

9 Sandbag Deadlifts
6 Sandbag Hang Power Cleans
3 Sandbag Shoulder to Overhead

Rest 1 Min Between Rounds

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

Score: Lowest 3 Min AMRAP Score ONLY!  In that round it is - Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

3 minutes is short so keep the intensity high. BUT, try to be consistent with each AMRAP because your score is the lowest of the 5 AMRAPs.

Each round should take about 45 seconds, so for really heavy bags you may need to adjust reps to 7-4-1.

For the deadlifts the sandbag starts 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 for the entire lift! To lift the sandbag drive the heels into the ground and lift the chest. Stand all of the way up at the top.

To lower - reach the butt back and slide sandbag down the leg.  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 sandbag back to the starting position under control.

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

For the shoulder to overhead you can push press, push jerk or go side to side. Start with sandbag on one shoulder or on biceps with elbows high. Dip your hip and keep your chest up.

Stand up hard and fast.  Pop the sandbag off of the biceps/shoulder and finish with a press straight to lock out.  Biceps by the ears. You may add a jerk by adding a slight rebend of the knee. Stand up all the way to finish the rep. Lower the bag back to starting position or opposite shoulder for side to side.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
9 Deadlifts
6 Upright Rows
3 Press

Idea weight for Men: Single 30-55# KB/DB - or - 15-30# Pair of Dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - 8-15# Pair of Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 15 Rounds +

NOTES:

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

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

If using a pair of lighter KBs or DBs, start with the feet narrower and the objects just outside the feet. Bend your knees and keep your chest up!

Upright Row:

You will grip the weight(s) with a narrow grip and deadlift it to the waist.

With no assistance from the legs shrug the shoulders and pull the elbows high and outside keeping the shoulders pulled back.

Bring weight to just below the collar bone - and then straighten back to the waist.

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up
Post: Sciatica/Piriformis, Hips

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

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

5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters

No weight needed!

RX+: This is a vest optional workout if you want to wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: Under 25 Min

NOTES:

#blamejeb

Simple ain't easy! Try to keep a consistent pace and keep moving on the runs. Goal is to keep rounds under 5 minutes so if the run is taking longer than 90 seconds, feel free to shorten it.

For the 200m run, you're working with about 60-90s.  If  unable to run due to space or weather purposes - 60 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If scaling for injury, you may try step ups instead of lunges. Only choose this option if you can perform them pain-free.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go to knees or an elevated push up 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

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

5 Rounds
40 Bodyweight Lunges

Row 250
OR
Bike 15 Cal Men / 11 Cal Women

20 Push Ups

Row 250 Meters
OR
Bike 15 Cal Men / 11 Cal Women

No weight needed!

RX+: This is a vest optional workout if you want to wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: Under 25 Min

NOTES:

#blamejeb

Simple ain't easy! Try to keep a consistent pace and keep moving on the row/bike. Goal is to keep rounds under 5 minutes so if the row/bike is taking longer than 90 seconds, feel free to shorten it or reduce calories to 12/8.

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, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If scaling for injury, you may try subbing step ups.  Make sure you can perform them pain free.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go to knees or an elevated push up if you need to.

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

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

In Teams of 2 Complete:
Partner A:  Run 200 Meters
Partner B: Max Bodyweight Lunges

When Partner A Returns from the Run - SWITCH!
Keep switching back and forth until you have reached

400 Bodyweight Lunges!!

Then

Partner A:  Run 200 Meters
Partner B: Max Push Ups

When Partner A Returns from the Run - SWITCH!
Keep switching back and forth until you have reached

200 Push Ups

No weight needed!

RX+: This is a vest optional workout if you want to wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: Under 30 Min

NOTES:

#blamejeb

Simple ain't easy! Try to keep a consistent pace and keep moving on the runs. This will give you time enough to flush out the legs and get right back to the lunges for the first section and give the upper body a short break in the second section. But don't leave your partner hanging!!

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, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go to knees or an elevated push up if you need to.