There are 2 scores for this one!!!  No sandbagging!  Peacocks unite!
You have had almost a year to improve on this one!  It was originally posted on 06/29/2018!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Spine Strengthening
Post: Lower Back Release, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

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

PART 1

40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

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

You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets.  It is HIGHLY unnecessary for 98% of us!

PART 2
30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the power snatch the bar will start on the ground.  You will have a wide (overhead squat) grip.  Your feet are under your hips.  Knees are bent and your chest is over the bar.  The chest should be lifted with the back flat and belly tight.  Arms are straight and head is neutral.

You will lift the bar by driving the heels down and lifting the chest.  Pull the bar back into the body and keep the chest up.  Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips!  Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body!  Pull yourself under the bar and punch it to lock out overhead.  You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.

Stand completely to finish each rep.

For the bar facing burpees you will touch the chest and thighs to the ground facing your bar.  Jump or step your feet in and then jump over.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

Dumbbell Shoulder Warm Up

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

WORKOUT

FOR TIME

PART 1

60 DB Power Snatch (alternating)
30 DB Facing Burpees

REST 5 Min Before PART 2

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

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

PART 2
30 DB Facing Burpees
60 DB Power Snatch (alternating)

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

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

NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the dumbbell snatch you will use a single dumbbell.  It will start between the feet and you will grip the dumbbell with one hand.  Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell.   You will stand by digging the heels into the ground and lifting the chest.  Keep the arm straight!  Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up!  Get the bicep by the ear to lock out.  Switch hands with each rep.  So you will do 60 total (30 per arm).

For the DB facing burpees you will touch the chest and thighs to the ground facing your DB.  Jump or step your feet in and then jump over!

This workout was originally posted on 06/29/2018!  Make sure you check your previous score to see if you've improved!

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

For  Total Time
4 Rounds
20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

Idea weight for Men: 25-35# Dumbbell
Idea weight for Women: 10-20# Dumbbell

Score: Total Time Including Rest

NOTES:

You may also choose to take these dumbbell snatches from the "hang" or from the waist position if you have any issues pulling from the ground.

For these snatches you will have the dumbbell between the feet.  You will grab it with one hand and the heels down.  There should be a hinge at the hip, knees bent, chest up.  Stand hard and fast by lifting the chest and driving through the heels. Keep the arm straight.  Once you finish with the legs and hips - shrug the working shoulder - drive the elbow outside to keep the dumbbell close to the body and then punch it to the sky!  finish with the dumbbell locked out completely with the bicep by the ear.

Lower back to the ground and switch hands.  You will do a set of 20 alternating so - 10 each side.

For the burpees you may do regular burpees, Knee push up burpees, No push up burpees.  Or elevated burpees!  You choose what will allow you to keep moving but give you a challenge along the way!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Shoulder Stretch
Post: Chest Opener, Neck and Shoulder Reliever

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

Pull Up Warm Up

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

WORKOUT

AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)
11 Hang Power Clean and Jerk
11 Pull Ups

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

So, the pace is roughly a round every 2 minutes or less. This is going to be a grippy one! Choose a variation on the pull up that you can complete them in under a minute, think 2-3 sets max.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet 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 bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

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. You may also do banded but make sure you avoid the bounce out of the bottom.

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!

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

Pull Up Warm Up

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

WORKOUT

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

7 DB Hang Power Clean and Jerk Right
7 DB Hang Power Clean and Jerk Left
11 Pull Ups

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

So, the pace is roughly a round every 2 minutes or less. This is going to be a grippy one! Choose a variation on the pull up that you can complete them in under a minute, think 2-3 sets max.

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet 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 DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.  Lower back to the hips for the next rep.

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. You may also do banded but make sure you avoid the bounce out of the bottom.

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!

PROGRAM C

PROGRAM C

WARM UP

Barbell Clean Warm Up

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

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

Sandbag Option
AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)
11 Sandbag Hang Power Clean and Jerk
11 Pull Ups

Use the bag you've got!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

So, the pace is roughly a round every 2 minutes or less. This is going to be a grippy one! Choose a variation on the pull up that you can complete them in under a minute, think 2-3 sets max.

For the hang clean and jerk you will first 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. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the sandbag off of the biceps.  Move the face out of the way.  Punch the sandbag up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

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)

7 Hang Power Clean
7 Overhead Press
7 Ring/TRX or Bent Over Row

Idea weight for Men: Single 30-50# KB or DB / pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB or DB / pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 rounds +

NOTES:

For this workout - if the hang power clean is new to you - you can find some coaching videos (more than just a demo) on the Welcome Home document on Members Only!!  Use that document for a LOT of help with many of the movmements!

The hang power clean will start with the weight (either a single DB/KB in both hands or a pair of DB one in each hand) at the waist.  You will dip slightly keeping the heels down, not allowing the knees to come in, arms straight, butt back slightly.  Stand up hard and fast and shrug the shoulders to add momentum to the weight in your hands.  Keep the weight close to the body as you guide it with the arms to the shoulders. Elbows should be under and in front of the weight at the top.  Lower back to waist for next rep.

The shoulder presses can be seated or standing.  With the weight at the shoulders, tighten the belly and press the dumbbells straight up.  Finish with the biceps by the ears at the top.  Keep the belly tight!  No overextending or leaning back!!

For the rows you may do ring/trx rows.  Remember that the more parallel your body is to the ground, the more difficult these become!  Start with straight arms.  Keep the body in a rigid position and pull all the way to the top.

If you don't have rings or bands you may also do bent over rows with your light dumbbells or one arm at a time with your heavier one.  In that case you will do 7 on one side then 7 on the other.  For either version keep the belly tight and chest up. Heels are down.  Pull the elbows BACK!

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

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

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

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

3 Rounds
Run 400 Meters
20 Thrusters
20 Windshield Wipers
20 Ring/TRX or Bent Over Row

RX Men: 75#
RX Women: 55#

RX+ Men / Women: Go up to 30 Reps of each per round.

Score: Total Time
Goal: Under 24 Min

NOTES:

This will challenge your core stability.  Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the thrusters, wipers, and rows.

For the 400m run, you're working with 2-3 minutes.  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 thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Floor wipers start lying on your back, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. Squeeze your legs together, raise them up to the side toward the right plate, then lower back to the floor.
Raise the legs to the left plate and lower to the floor to complete one repetition.

Pro tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. Much easier to get into position, and safer!

For the ring/TRX row, keep your belly tight and shoulders drawn back and down. Choose an angle that is challenging but that you can maintain a rigid body position.  Make sure you extend your arms fully at the beginning of each rep.

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!

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

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

3 Rounds
Run 400 Meters
20 DB Thrusters
20 Supine Toe Touches
20 Renegade Rows with Push Up

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

RX+ Men / Women: Go up to 30 Reps of each per round.

Score: Total Time
Goal: Under 24 Min

NOTES:

This will challenge your core stability.  Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the DB movements.

For the 400m run, you're working with 2-3 minutes.  If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/taps to a low target.

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

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

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.

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

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

3 Rounds
Run 400 Meters
20 Sandbag Thrusters
20  Sandbag Supine Toe Touches
20 Push Up + Lateral Drag

Use the bag you've got!!!

RX+ Men / Women: Go up to 30 Reps of each per round.

Score: Total Time
Goal: Under 24 Min

NOTES:

This will challenge your core stability.  Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the Thrusters and Toe Touches.  Maybe more for the drags, you may also lower the reps depending on the weight of your bag.

For the 400m run, you're working with 2-3 minutes.  If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/taps to a low target.

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

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the bag.  Lower your legs back down to a hover with control so you don't overarch your back.

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand.  First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down.  Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body.  If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep

Row/Bike Option
3 Rounds
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
20  Thrusters
20  Floor Wipers or Supine Toe Touches
20 Renegade Row, or other option from A, B, C

Choose equipment options from A, B or Sandbag above and add in with the row/bike option here!

RX+ Men / Women: Go up to 30 Reps of each per round.

Score: Total Time
Goal: Under 24 Min

NOTES:

This will challenge your core stability.  Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the DB/Barbell/Sandbag movements.

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

See first metcon for Program C (above) for toe touches description.

For floor wipers, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully.
With the legs sealed together, raise them up to the side toward the right plate, then lower back to the floor.
Raise the legs to the left plate and lower to the floor to complete one repetition.

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.

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.

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

6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
15 Squat
12 Leg Lifts
10 Push Ups

No weight needed today!!

Score: Total Time
Goal: Under 18 Min

NOTES:

For the 1 Min portion of this workout you can choose what you want to do or have available.  Keep moving for the entire minute and move at a pace that is uncomfortable but sustainable.

The squats are done with no weight.  You will start with your feet under your hips and your heels down.  Stand tall and tighten your belly.  Reach your butt back and down and drive your knees out.  Keep your belly tight and chest lifted.  Ideally you will go down until your hips are lower than your knees at the bottom with your heels still down, knees out, chest up and no collapsing!  No sloppiness!

If you tend to REALLY collapse or have any pain going that low you may try using a target that is a bit higher - still focusing on good form - or you may try using the back of a chair or something as a counter balance.  Try not to use it as a help to stand up and don't allow it to pull you forward if you go that route.

For the leg lifts you will lay on your back with your hands either over your head or at your sides and lift your legs up until they are perpendicular to the ground (your body is making an L Shape). You may bend the knees as much as needed or even do one leg/knee at a time alternating.  Work to keep the low back pulled into the ground thorughout and lower under control.

For the push ups you may do regular, knees, or elevated!  The goal is to not allow the elbows to flare out and no worming, snaking!  Keep the belly tight. Go all of the way down and press all of the way up at the top!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Warm Up Flow
Post: Sciatica/Piriformis, Hamstrings

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

Full Body Simple Warm UP!

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

WORKOUT

4 Rounds
10 DB Push Press
20 Single DB OH Lunge Right (Alternating Feet)
30 Double Unders
10 DB Push Press
20 Single DB OH Lunge Left (Alternating Feet)
30 Double Unders

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 40 Double Unders
RX + Women: 35# DBs / 40 Double Unders

Score: Slowest Round ONLY
Goal: Under 4:30 (Under 4 for sure if you have your dubs good)

NOTES:

Holy shoulders Batman!  Remember to keep your belly tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the overhead lunges you will only need one dumbbell.  You will do the reps with one arm locked out - bicep by the ear and then the other.  Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  If 30 double unders will be really broken up, you may want to lower to 20 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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

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

4 Rounds
Each Round is:
10 Push Press
12 Overhead Lunges (Alternating Feet)
30 Double Unders
10  Push Press
12 Overhead Lunges (Alternating Feet)
30 Double Unders

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95# + / 40 Double Unders
RX + Women: 65# + / 40 Double Unders

Score: Slowest Round ONLY
Goal: Under 4:30 (Under 4 for sure if you have your dubs good)

NOTES:

Holy shoulders Batman!  Remember to keep your belly tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.

Remember each round is like 2 mini rounds before you rest.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Scale to a front rack lunge or maybe an OH Plate lunge.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  If 30 double unders will be really broken up, you may want to lower to 20 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Lunges (Alternating)
20 Singles / Skip Overs

No weight needed for this one!

Score: Total number of completed rounds + any additional reps
Goal: 7 rounds +

NOTES:

Oh man - this is one of those that looks super simple, and then just adds up!

It's so simple!  You will do 12 alternating lunges.  You may do these as forward stepping, reverse stepping, or even walking lunges.  Each lunge counts as 1 rep so you end up doing 6 per leg each round.  If you are feeling up to it you can hold a weight at the chest in both hands (like a goblet hold) but otherwise these are meant to be bodyweight only.

Make sure you take a long enough step that your front heel stays down when your back knee touches the ground.  Don't allow the front knee to cave in and keep the chest lifted.  If you are unable to go all of the way down without pain - partial range is acceptable.  A sub option if lunges are just OUT for you is a step up!

You may do single under jump ropes or jump/skip over a dumbbell or even a chalk line on the ground!

Mamas - if jumping is out you can simply do taps, low step ups.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up
Post: Lower Back Release, Chest Opener

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

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
9 Devil Press
12 Burpee Box Jump Overs

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

RX+: Do More Rounds......Ha Ha

Box Height:  Roughly 22-24" for Men and 18-20" for Women

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

This is a sneaky one!  Make sure you stay focused on being explosive both in standing up out of the devil press and jumping up on to the box.  And of course, with big explosive movements like this.. BREATHE!!

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!

If you need some sub options you can scale down to a burpee + KB swing, a plate burpee, or even just a regular burpee.  Choose a method that works with your equipment and allows you to get those 6+ rounds!

For the burpee box jump overs you will place your hands on the ground facing your box. 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.

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.

You may scale the burpee portion by removing the push up (especially if you scale the devil press to a regular burpee). Scale the box jump over by lowering the height, jumping over something like a dumbbell or if need be, doing a step up.

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

Box Jump Warm Up

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

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
15 Sumo Deadlift High Pulls
12 Burpee Box Jump Overs

RX Men: 75#
RX Women: 55#

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

Box Height:  Roughly 22-24" for Men and 18-20" for Women

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

This is a sneaky one!  Make sure you stay focused on being explosive both in standing up on the sumo deadlift high pull and jumping up on to the box.  And of course, with big explosive movements like this.. BREATHE!!

For the sumo deadlift high pulls the bar will start on the ground.  You will have feet wide and the hands narrow - inside the legs.  You will have the heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bar, back flat.

To start the movement you will think LEGS - SHOULDERS -ARMS.  So stand hard and fast driving through the heels, keeping the back flat, arms straight and bar close.  Then SHRUG the shoulders.  Finally pull the bar UP the body with the elbows going high and outside - like you are zipping up your jacket.  Bring to just below the collar bone.

To return think ARMS - SHOULDERS - HIPS - KNEES.  Keep the bar close to the body.  Keep the chest up and heels down as you place the bar down!

For the burpee box jump overs you will place your hands on the ground facing your box. 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.

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.

You may scale the burpee portion by removing the push up. Scale the box jump over by lowering the height, jumping over something like a dumbbell or if need be, doing a step up.

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

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
9 Sandbag over Shoulder
12 Burpee Box Jump Overs

Use the bag you've got!!

RX+: Do More Rounds......Ha Ha

Box Height:  Roughly 22-24" for Men and 18-20" for Women

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

This is a sneaky one!  Make sure you stay focused on being explosive both in standing up on the sandbag over the shoulder and jumping up on to the box.  And of course, with big explosive movements like this.. BREATHE!!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

If you have a really heavy bag and feel like you may not hit the goal, lower the reps.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.

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.

You may scale the burpee box jump over by removing the push up portion of the burpee, lowering the height of the box, just jumping over something like a dumbbell or, if need be, doing step ups/step up and overs.

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!

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDSGreat to add in since we are going to be doing some jumping today!

SHIFT WORKOUT

10 Rounds
4 Burpees
8 KB/DB Swings
8 Jump Overs

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

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one the reps are super manageable so just keep moving!

For the burpees you may do regular, knee push up burpees, no push up burpees, or elevated burpees!

For the swings the weight will start in both hands in a standing position.  Feet are roughly shoulder width apart with the heels down.  Arms are straight and chest up.  Reach the butt back and bend the knees slightly.  Pull the weight back through the legs with the back and arms (arms are straight).  Stand up hard and fast to make the DB or KB weightless and guide it with the arms to about eye level.  Keep the belly tight!  No leaning back!  Allow gravity to bring the weight back down and don't allow it to pull you too far forward or into your toes!  Go straight into the next rep each time!

For the jump overs find something that will challenge you but that you are comfortable jumping COMPLETELY over.  This could be your KB, a laundry basket, a kids toy, a shoe, whatever!

Face the object and jump over it.  Then turn around and face/jump over it for the next rep.

If you are unable to jump you may choose to sub air squats for that part!

Treat this workout today kind of like a skill workout.  Choose an option for the pull up and wall walk that challenges you on a strength or skill level.  Change the reps to what makes sense for where you are at.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER (SKIP WEIGHTED PULL UPS)
POST: SUNS OUT GUNS OUT

PROGRAM B

PROGRAM B

WARM UP

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

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

10 Rounds
(For time - but really for practice)
5 Strict Pull Ups / Supine Ring Rows / OR 1-3 Muscle Ups
1-3 Wall Walks / 3-5 Pike Ups / OR 10-30 Foot Handstand Walk
10  Front Squats

RX Men: 95#
RX Women: 65#

RX+ Men: 115# - 135#+
RX+ Women: 75# - 95#+

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the front squats you will have the barbell on the shoulders with the elbows high.  Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels and lead with the elbows to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!

PROGRAM A

PROGRAM A

WARM UP

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

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

10 Rounds
(For time - but really for practice)
5 Strict Pull Ups / Supine Ring Rows / OR 1-3 Muscle Ups
1-3 Wall Walks / 3-5 Pike Ups / OR 10-30 Foot Handstand Walk
10 DB Front Squats

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

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

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the front squats you will have the dumbbells at the shoulders with the elbows high.  Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!

PROGRAM C

PROGRAM C

WARM UP

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

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

10 Rounds
(For time - but really for practice)
5 Strict Pull Ups / Supine Ring Rows / OR 1-3 Muscle Ups
1-3 Wall Walks / 3-5 Pike Ups / OR 10-30 Foot Handstand Walk
10  Sandbag Front Squats

Use the sandbag you have and if you want an extra challenge do a bear hug hold instead of a front rack hold.

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the sandbag front squats you will have the bag on the shoulders with the elbows high.  You could also make it even more difficult with a bear hug hold! Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels and lead with the elbows to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!

TEAM VERSION

TEAM VERSION

WARM UP

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

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

In Teams of 2 Complete
80 Strict Pull Ups / Supine Ring Rows / OR 20-50 Muscle Ups
30 Wall Walks / 80 Pike Ups / OR 200 Foot Handstand Walk
150  Front Squats

RX Men: 95#
RX Women: 65#

RX+ Men: 115# - 135#+
RX+ Women: 75# - 95#+

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

Share the work throughout and mix and match what you are working on based on your current level.  So one could be doing muscle ups and the other ring rows - set goal reps per person and alternate.

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the front squats you will have the barbell on the shoulders with the elbows high.  Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels and lead with the elbows to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!