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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Hip Flexors/Psoas, Sciatica/Piriformis

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

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 REPSGreat way to warm up for toes to bar too!!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Wall Balls
15 Toes to Bar
Run 200 Meters

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

(See Below for low ceiling or no pull up bar modifications)

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

NOTES:

For this workout the goal will be to get 4 rounds. So choose a wall ball # or modification that will allow you to get 30 reps in NO more than 2 min each round. The toes to bar or mod/sub also in NO more than 2 min. The run distance should take roughly 1 min as well! Up to 1:15 or so is ok - but any longer than that and you might consider shortening it.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders, mountain climbers, low step ups or taps!

PROGRAM C

PROGRAM C

WARM UP

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 REPSGreat way to warm up for toes to bar too!!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Wall Balls
15 Toes to Bar
Row 250 Meters
OR
Bike 15 Cal Men ./ 11 Cal Women

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

Want to add the sandbag in? Swap out those 30 Wall Balls for 15 Side to Side Sandbag Thrusters! (Note the change in comments)

(See Below for low ceiling or no pull up bar modifications)

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

NOTES:

For this workout the goal will be to get 4 rounds. So choose a wall ball # or modification that will allow you to get 30 reps in NO more than 2 min each round. The toes to bar or mod/sub also in NO more than 2 min. The row/bike distance should take roughly 1 min as well! Up to 1:15 or so is ok - but any longer than that and you might consider shortening it.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

TEAM VERSION

TEAM VERSION

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

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 REPSGreat way to warm up for toes to bar too!!

WORKOUT

In Teams of 2 Complete:
25 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
50 Wall Balls (combined)
15 Toes to Bar or V-Ups (Each)
Run 400 Meters (Together)

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

(See Below for low ceiling or no pull up bar modifications)

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

NOTES:

For this version only one person will work at a time during the wall balls. You can break the up however you want - until you reach 50 as a team. Then you will each do 15 Toes to Bar or Toe to Bar Sub - AT THE SAME TIME. Once you have both completed your 15 reps you will run the 400 meters together! You can't start the next set of wall balls until BOTH are back from the run.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders, mountain climbers, low step ups or taps!

MOVEMENT TIP

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 Rounds
10 KB/DB Deadlifts
2 Inchworms

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

Score: Time
Goal: Under 13 Min

NOTES:

For this one you will simply cycle through 10 deadlifts and 2 inchworms as many times as possible in 10 min!

For the deadlifts you can either have a single db/kb between the feet or a pair of lighter dumbbells outside the feet. If the weight is between the feet your feet will be about shoulder width apart and if using a pair of lighter dumbbells you will have your feet closer together.

The heels should be down, hinge at the hips and knees slightly bent. Keep the arms straight and keep the weight close to the body. Make sure the belly is tight and the chest is lifted. To lift - drive the heels through the ground, lift the chest, and squeeze the cheeks!

Make sure when you lower the weight that you don't allow the back to round. Reach the butt back and bend the knees while keeping the weight close and chest lifted.

For the inchworms you will start in a standing position. Place the hands down in front of the feet. Walk the hands out to a plank/top of push up position. You will then lower the chest to the ground keeping the belly tight! No sagging or snaking! Go to the knees if you need to. Focus on the elbows going back and not flaring out. Hands should be JUST wider than shoulder width apart. Press back up and then walk hands back to the feet and stand.

If necessary, you may remove the push up from the movement!

MOVEMENT TIP

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

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

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

10 Min EMOM
(Every Min on the Min for 10 Min)
5 Deadlifts
2 Wall Walks
(Both on Same Minute)

No RX or RX+ Weight - You pick the weight that is challenging for you and put it as your score.

RX+: 3 Wall Walks

Score: Weight Used for Deadlifts
Goal: Choose a Weight That You Can Do Unbroken Sets of 5, but Will Challenge You.

NOTES:

If you want to go a little heavier, here is your chance. Try to stay with a load that you can still do unbroken and don't give yourself permission to default to a bad position in the later rounds.

On the other hand, if you are not super comfortable with heavy deadlifts, feel free to increase the reps to 7 or 8 and keep the load a little more moderate.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

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

For the wall walk, start in the bottom of a push up with the feet against the wall. Start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then, walk your hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If not super comfortable with full wall walks - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

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

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

10 Min EMOM
(Every Min on the Min for 10 Min)
8 Single Leg Deadlifts (Alternating)
2 Wall Walks
(Both on Same Minute)

RX Men: 40# DBs (One in Each Hand)
RX Women: 25# DBs (One in Each Hand)

RX + Men: 50# DBs (One in Each Hand)
RX + Women: 35# DBs (One in Each Hand)

RX+ Option: 3 Wall Walks

Score: Just Put Rounds Completed - So 10 if You Finish all 10 Min with All of the Work.
Goal: Challenge Yourself!

NOTES:

Even though there is a fair amount of work to get through in each minute, stay focused on smooth, controlled movement so you can maintain your balance.

The goal is to get through all 10 rounds (or super close to it) so feel free to modify to a single dumbbell if you need to.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. Shift your weight into the other foot and repeat. For 8 alternating deadlifts, you will do 4 reps on each leg.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

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

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)
5 Sandbag Over Shoulder
2 Wall Walks
(Both on Same Minute)

No RX or RX+ on the Sandbag. Use What You've Got and Raise or Lower Reps to Make it Challenging!

RX+ Option: 3 Wall Walks

Score: Just Put Rounds Completed - So 10 if You Finish all 10 Min with All of the Work.
Goal: Challenge Yourself!

NOTES:

Try to make it all 10 minutes! This will likely be a grind. You should have about 20 seconds each round (for at least the first 5 rounds) to take a few deep breaths and get set for the next minute. Use that time to just focus on the next minute ahead.

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!!!

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

MOVEMENT TIP

All right, guys. Today's tip is going to be on the Wall Walk. I'm pretty sure I've done this one before, but as we keep getting more and more people doing Wall Walks and you guys are getting more comfortable with doing them, I want to talk about proper positioning of what helps a lot for the Wall Walk.

A lot of times I see people really pushing with their arms wide. Get your hand placement as close as you can. Watch as I do one rep, keeping it really close. That's going to put me in a way more stabilized position. It won't fatigue me as much as if I were to go a little bit wider.

Start practicing that in the warmup and just anytime after this workout, but closer positioning gets you in a better pressing power. Have fun.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

4 Rounds
12 Burpees
12 Unweighted Lungesters

Rest 1 Min Between Rounds

NO weight needed today!!

1 Unweighted Lungester = Lunge Right + Lunge Left + Squat

Score: Total Time Including Rest
Goal: Under 20 Min!

NOTES:

Ok guys! This is more burpees in a row than we normally throw on SHIFT but we believe in you! You wil do 12 burpees then 12 of the unweighted Lungesters. Rest 1 min and repeat 3 more times.

For the burpees you can do regular burpees, knee push up burpees, step in step out burpees, no push up burpees, or elevated burpees! Keep the belly tight and don't allow the elbows to flare out! Keep them tucked in!

For the unweighted lungesters you will do 1 Right Lunge + 1 Left Lunge + 1 Squat.

For the lunges you may do forward stepping or reverse stepping lunges. Make sure that you take a long enough step forward or backward that the front heel stays down when the back knee lightly touches. Drive through the front heel and lead with the chest to stand all of the way up between reps.

If lunges cause you issues or pain - you may sub step ups!

MOVEMENT TIP

#blamemiranda HA HA!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Quads/IT
Post: Sciatica/Piriformis, Posterior Chain Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You will get the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps DB Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

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

RX+ Men/Women: 25 Burpees Each time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the lungesters, you will get the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up as you perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

You can always modify to a single dumbbell held with both hands at the collarbone like a bowtie.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

SQUAT WARM UP

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Sandbag Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

No RX weight on Sandbags, but just adjust the number from 60 if your bag won't allow you to get at least 8 lungesters per round

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You will get the sandbag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MOVEMENT TIP

All right, guys, it's lungester day. I think that the sandbag lungester is by far my favorite. I would highly suggest, even if you've never done the shoulder to shoulder thrusters, or anything like that, you try it with the lungester because especially on the lunges it allows you to keep your chest up a little bit more, you're going to be able to breathe better after those burpees.

You're going to want to get the bag on your shoulder, make sure that your hands are still underneath it, okay, and that half the bag is in front of you and half is behind, that it's pretty even. Then you're going to lunge, and lunge. Still use your legs. Pop it up off your shoulder. Absorb the landing before you go into your next rep.

Practice it a couple times in the warmup, but it's a much easier, I think, way to do the lungester, if you do it with a sandbag.

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
7 Push Ups
20 Taps/Single Unders

Idea weight for Men: 30-45# KB/DB
Idea weight for Women: 12-25# KB/DB

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

NOTES:

This workout isn't all that much different than the main Program A version today. The main difference here is that we keep the reps per round constant so that no one gets bogged down in those sets of 15 and 20. We would rather you keep moving!

For this one the KB will start at the hips. Feet are roughly shoulder width apart with the heels down. Arms are straight and long. Lift the chest and tighten the belly. Reach the butt back and allow a hinge at the hips and a slight bend at the knee. Pull the weight back through the legs with the arms straight. Stand up hard and fast. Use the power from the lower body to make the KB/DB weightless. Guide the weight to roughly eye level. Avoid leaning back. Allow gravity to bring the weight down WITHOUT it taking you for a ride! Keep the heels down and chest up!

For the push ups you may do regular push ups, knee push ups, elevated push ups or any variation of push up that allows you to bring your chest all of the way down and come all of the way up at the top. What we want to see is that the hands are just outside the chest and that the elbows go back and down. No snaking or worming! Belly tight!

Press all of the way up at the top.
You may do single unders, taps, or low step ups!

MOVEMENT TIP

Program A only today - super simple and can be done with a single KB or DB for all of you on some sort of Summer Vacation!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Ankles/Calves, Airplane Stretch
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

WORKOUT

For Time

10 KB/DB Swings
10 Push Ups
30 Double Unders

15 KB/DB Swings
15 Push Ups
30 Double Unders

20 KB/DB Swings
20 Push Ups
30 Double Unders

20 KB/DB Swings
20 Push Ups
30 Double Unders

15 KB/DB Swings
15 Push Ups
30 Double Unders

10 KB/DB Swings
10 Push Ups
30 Double Unders

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ - If you are really dying to go heavier - go for it but it's prob not necessary. Just push to go unbroken!

Score: Total Time
Goal: Under 16 Min

NOTES:

Nice little pyramid rep scheme for you today which means you might be tempted to go out hot! Pace your first round as if it were the 3rd or 4th round, then try to be consistent and hold that pace for the entire workout.

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 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.

Feel free to modify with push ups from the knees or elevated. Choose a variation that you can do at least 10 unbroken reps.

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.

MOVEMENT TIP

All right guys, today is a great day, well, any day really is a great day to work on your Double Unders and throw them into the workout. For this workout, if you want to just set a certain amount of time each round, as opposed to making yourself get 30, 20, 10 and then back up. I think that's backwards. Anyway, that's totally fine. Something to work on, even if you're just scaling down to singles, is keeping your hands low and your elbows in tight to your body. When your hands get out wide it's more likely that you're going to trip and skip over your rope. All right? So keep your elbows in and your hands low and slightly in front of your body, even if you're just practicing singles, because eventually that's going to be really important for the doubles.

For more tips on Double Unders, make sure you guys check out the members only section on the members only website for progression to get that.

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

8 Rounds
8 DB/KB Deadlifts
6 Goblet Squats
1 Min Jog, Row, Bike, Taps, Low Step Ups

Idea weight for Men: 35-50# SINGLE DB/KB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# SINGLE DB/KB -or- pair of lighter dumbbells

Score: Total Time
Goal: 16 Min or less

NOTES:

For this workout you can use either a single KB/DB or a pair of dumbbells for the whole thing - OR you can use a pair for the dumbbells and hold only one for the squats or even do the squats unweighted! You want the deadlift and squat part to take roughly 1 min or less each time so keep that in mind when picking what you will use.

For the deadlifts the weight will start on the ground. If using a single weight it will be between your feet with heels down and about shoulder width apart. If using a pair your feet will be more narrow with weight outside the middle of the foot.

Either way you will want a bend in the knees and a hinge at the hips. Arms are straight and chest is up. Lift by keeping the belly tight and lifting the chest while you drive through the heels. Keep that good chest up position on the way down.

For the squats you will hold the weight at your chest. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep heels down and drive the knees out. Get the butt lower than the knees at the bottom with chest up, heels down, knees out, belly tight. If you are unable to squat that low without collapsing - try first to ditch the weight. If you still collapse or have any pain - you may try squatting to a higher target. No plopping though!

For the 1 min part you may pick what you want/have available. Move an an uncomfortable but sustainable pace for an entire minute!

MOVEMENT TIP

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

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

Barbell Clean Warm Up

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

WORKOUT

3 Rounds
12 Power Cleans
9 Front Squats
Run 400 Meters

Rest 2 Min Between Rounds

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135# +
RX + Women: 95# +

You can also sub the sandbag with this version combined with the run.

Score: Total Time (including rest between rounds)
Goal: Under 15 Min

NOTES:

We designed this workout so that you can really PUSH on the 400m run. Think about the power cleans and front squats as the buy in for the run.

Choose a load on the barbell that is challenging but you can get through them with minimal breaks. We gave a range on the Rx weight so you might try a little heavier. Pick something that you could do at least 6 reps with for each movement.

Save your 12th power clean to get into position for your front squats!

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

For the front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows 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 bar on the shoulder and not out in front. Stand fully for each rep.

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

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:

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

Dumbbell Clean Warm Up

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

WORKOUT

3 Rounds
12 Power Cleans
9 Front Squats
Run 400 Meters

Rest 2 Min Between Rounds

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

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

Score: Total Time (including rest between rounds)
Goal: Under 15 Min

NOTES:

We designed this workout so that you can really PUSH on the 400m run. Think about the power cleans and front squats as the buy in for the run.

Choose a load on the dumbbells that is challenging but you can get through them fast. With the extra rest, you should be relatively fresh for each round so try to go unbroken or maybe 11 power cleans, short break, then get your last power clean as you get into position for the front squats!

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

For these 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.

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

Barbell Clean Warm Up

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

WORKOUT

3 Rounds
12 Power Cleans
9 Front Squats
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

Rest 2 Min Between Rounds

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135# +
RX + Women: 95# +

You can also sub the sandbag with this version combined with a bike or row!

Score: Total Time (including rest between rounds)
Goal: Under 15 Min

NOTES:

We designed this workout so that you can really PUSH on the bike or row. Think about the power cleans and front squats as the buy in for the bike/row.

Choose a load on the barbell that is challenging but you can get through them with minimal breaks. We gave a range on the Rx weight so you might try a little heavier. Pick something that you could do at least 6 reps with for each movement.

Save your 12th power clean to get into position for your front squats!

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

For the front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows 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 bar on the shoulder and not out in front. Stand fully for each rep."

MOVEMENT TIP

All right guys today's tip is going to be on the Dumbbell Power Clean. Now, one of the things that's very common is doing like a bend over bicep curl. And, as cool as that may be, keep in mind guys it's not the proper way to do it and of course it's going to start throwing out your lower back, if you guys are kind of reaching down and then kind of curling up. And that's just going to burn you out a lot quicker.

So, one of the things I want you guys to pay attention to especially with the dumbbell power cleans is, when you guys are doing this, make sure you guys are bending your knees, get lower than normal, and then coming up, shrugging and pulling under, and then standing up. And watch my positioning again, reaching down, reach down tilting the dumbbells down, stand up, jump, pull under and then repeat that. Okay do not do this. All right so really be aware of that and please, please, please, please try that in your warm up so you can get comfortable with proper form.

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 Ring/Bent Over Rows (per arm)
7 Overhead Press
7 Jump Overs or Step Ups

Idea weight for Men: 35-50 SINGLE KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# SINGLE KB/DB - or - pair of lighter dumbbells

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

NOTES:

This workout is almost identical to the Program A re-tester today. Make sure to take a look at it with the sub options in case you want to give it a try!

For the first part you can do Ring/TRX or even bar in the rack type supine rows. Remember that the further your feet are out in front - the more difficult these become. Try to find a set up that won't allow you to easily finish all 7 each time, but will allow you to do at least 3 each time even when you are tired.

Start with completely straight arms at the bottom and keep the belly/torso tight as you pull all of the way up at the top.

You can also sub a stretchy band type pull down or 7 Bent Over rows RIGHT + 7 Bent Over Rows Left with your dumbbell!

For the Press you can hold either a single KB/DB at the chest and press straight up - or a pair of dumbbells - one at each shoulder. Press the dumbbells straight up and finish with the biceps by the ears. Keep the belly tight and avoid leaning back or overarching your back.

For the jump over you want to JUMP if possible. So even if you have to draw a chalk line on the ground - that is fine! You can also use your dumbbell, a laundry basket, whatever! For these we want you facing the object you are jumping over. If you can - do a 2 foot take off and landing. If it needs to be more of a skip - that is fine too!

If you are unable to jump - sub step ups!

MOVEMENT TIP

Guys I went DEEP into the 2017 programming to find this week's retester! For those of you that were around back then - make sure and go back to check your score!
This workout was originally posted on 09/21/2017.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: SI Joint Release, Quads/IT Band

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

Box Jump Warm Up

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

WORKOUT

10 Rounds
7 Pull Ups
7 Push Jerks
7 Box Jump Overs

RX Men: 95# / 24" Box
RX Women: 65# / 20" Box

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

Goal time - 10-14 Min or less!

NOTES:

Choose a weight and type of pull up that will allow you to do the sets pretty unbroken!

Pull up options: strict, kipping, band, jumping, ring or bar rows

For the push jerks - these are pretty light so you may also do a push press, but the jerk with a press under will be more efficient over 70 reps!

Dip with the bar on the shoulder. Keep the heels down and chest up. Stand up fast and hard to drive power into the bar. Press the bar up as you press yourself down. Stand all the way up to finish each rep.

Box jump overs may be facing or lateral. Sub step ups if necessary for injury. But if you need to just lower the height in order to be able to jump based on your ability - do that!

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

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

Box Jump Warm Up

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

WORKOUT

10 Rounds
7 Pull Ups
7 DB Push Jerks
7 Box Jump Overs

RX Men: 40-45# DBs / 24" Box
RX Women: 25-30# DBs / 20" Box

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

Goal time - 10-14 Min or less!

NOTES:

Choose a weight and type of pull up that will allow you to do the sets pretty unbroken!

Pull up options: strict, kipping, band, jumping, ring or bar rows

For the push jerks - these are pretty light so you may also do a push press, but the jerk with a press under will be more efficient over 70 reps!

Dip with the DBs on the shoulder. Keep the heels down and chest up. Stand up fast and hard to drive power into the weight. Press the DBs up as you press yourself down. Stand all the way up to finish each rep.

Box jump overs may be facing or lateral. Sub step ups if necessary for injury. But if you need to just lower the height in order to be able to jump based on your ability - do that!

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

MOVEMENT TIP

All right, guys, so in today's workout we've got push jerks or, you can do a push-press, anything shoulder to over head really is fine, but a tip for that is, and this applies to the dumbbells but especially the barbell, is when you dip before you press the bar up, you want to make sure that your shoulder stays on top of your hip like that, as opposed to your shoulder coming forward, which is going to send you forward and you're going to do one of these ones. I know you guys have all done that before.

So, make sure when you dip, your shoulder stays on top of your hip and you can either do the push jerk, which I would recommend for 70 reps or, push-press.