ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG / ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Down Dog Flow
Post: Ankles/Calves, Cool Down Flow

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

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

4 Rounds
Run 400 Meters
30 Air Squats
20 Power Cleans
10 Push Press

RX Men: 95#
RX Women: 65#

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

You could also use your sandbag with this version!

Score: Total Time
Goal: Under 22 Min

NOTES:

Nice little grinder for you today! Shoot for around 5 minute rounds so choose your loads and running distance accordingly.

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 air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the power cleans you'll likely be breaking up the reps to 2-3 sets. Think 10-9 or 7-6-6. You'll get your 20th clean when setting up for the push presses.

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 push press, try to keep it from turning into a jerk!

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.

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

WORKOUT

4 Rounds
Run 400 Meters
30 Air Squats
20 Power Cleans
10 Push Press

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

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

Score: Total Time
Goal: Under 22 Min

NOTES:

Nice little grinder for you today! Shoot for around 5 minute rounds so choose your loads and bike/row targets accordingly.

For the 400m run, you're working with 2-3 minutes. Decrease distance as needed to fit that time frame. 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 air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the power cleans you'll likely be breaking up the reps to 2-3 sets. Think 10-9 or 7-6-6. You'll get your 20th clean when setting up for the push presses.

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 the push press, try not to default to a push jerk, avoid that redip!

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.

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

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

4 Rounds
Row 500 Meters
or
Bike 30 Cal Bike Men / 22 Cal Bike Women
30 Air Squats
20 Power Cleans
10 Push Press

RX Men: 95#
RX Women: 65#

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

You could also use your sandbag or dumbbells for this version

Score: Total Time
Goal: Under 22 Min

NOTES:

Nice little grinder for you today! Shoot for around 5 minute rounds so choose your loads and bike/row targets accordingly.

For the bike/row, you're working with 2-3 minutes. Feel free to decrease the distance or calories to fit that time frame.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the power cleans you'll likely be breaking up the reps to 2-3 sets. Think 10-9 or 7-6-6. You'll get your 20th clean when setting up for the push presses.

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 push press, try to keep it from turning into a jerk!

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.

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

WORKOUT

In Teams of 2 Complete
4 Rounds
Run 400 Meters (Together)
60 Air Squats
40 Power Cleans
20 Push Press

For everything except for the run - it is one person works at a time. Share the load however you want!

Of course you can do this with a bar, dumbbells, or a sandbag. Feel free to add in the bike/rower from Program C as well!

RX Men: 95#
RX Women: 65#

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

You could also use your sandbag with this version!

Score: Total Time
Goal: Under 28 Min

NOTES:

This is going to be a fun one you guys! Break up those movements into small sets so you and your partner can complete the reps faster.

Feel free to use a different load or piece of equipment than your partner. Just make sure that except for the run, only one person works at a time.

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 air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For this movement, the bar, DBs, or SB will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, load 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 load close. Shoot the elbows around and through FAST to get the load 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 push press you will have your bar, DBs, or SB 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 load off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Ups
10 Half V-Ups! (Single Arm to Single Leg Alternating)

No weight needed today! UNLESS you want to add some light dumbbells to your step ups!

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

NOTES:

For this workout we want to challenge you to step on something that is uncomfortable but SAFE for you to step up AND down! Make sure you can get your WHOLE FOOT on the step and that you drive out of your heel when pressing up. Do not allow the working knee to cave in. Alternate feet with each step. So for each set of 10 you end up doing 5 per leg.

For the HALF V-UP you will lay flat on your back. You will bring your right hand up and your left foot up and touch them together. Then bring them both back down. Switch to left hand and right foot on the next rep. Each time you bring a hand and foot together counts as one rep. You will end up doing 5 per side per round.

You may also swap to just 6 regular sit ups, dead bugs, or slam balls!

MOVEMENT TIP

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

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

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

Great option if you are doing toes to bar or hanging knee raises today!

WORKOUT

For Time

6 Rounds
10 Toes to Bar OR Shoot Throughs
10 DB Step Up and Over

RX Men: 40# DBs, 22-24" Step Up and Over
RX Women: 25# DBs, 18-20" Step Up and Over

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

Score: Total Time
Goal: Under 14 Min

NOTES:

So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. Choose a variation and load to allow for around 2 minute rounds.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, regular sit-ups or go with the shoot through option.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To "shoot through" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

For the step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

Pull Up Warm Up

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

Great option if you are doing toes to bar or hanging knee raises today!

WORKOUT

For Time

6 Rounds
10 Toes to Bar OR Shoot Throughs
10 Front Rack Step Up

RX Men: 95#, 22-24" Step Up and Over
RX Women: 65#, 18-20" Step Up and Over

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

Score: Total Time
Goal: Under 14 Min

NOTES:

So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. With the front rack step ups, your core is going to get really taxed so be mindful of how much weight you use. Choose an ab variation and load to allow for around 2 minute rounds.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, regular sit-ups or go with the shoot through option.

For the shoot throughs you will need something like 2 chairs, boxes, stacks of plates etc - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in the top of a push up position. To "shoot through" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - see T2B subs

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

Pull Up Warm Up

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

Great option if you are doing toes to bar or hanging knee raises today!

WORKOUT

For Time

6 Rounds
10 Sandbag Supine Leg Raises OR Shoot Throughs
10 Sandbag Up and Over

No RX or RX+ for this one. Use the Bag You've Got.

Sandbag Up and Over can be a regular Step Up AND Over - OR - on a higher box the Step Up Over. Either way - bag is on shoulder throughout.

Score: Total Time
Goal: Under 14 Min

NOTES:

So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. With the front rack step ups, your core is going to get really taxed so be mindful of how much weight you use. Choose an ab variation and load to allow for around 2 minute rounds.

Supine leg raises, start on your back with holding the bag over your chest with arms straight. Raise both legs up to touch the bag, then lower them back to the floor.

For the shoot throughs you will need something like 2 chairs, boxes, stacks of plates etc - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in the top of a push up position. To "shoot through" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - see leg raise subs

For the sandbag step overs, first clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

For the Step UP AND over, facing the box with the bag on your shoulder you will step up with one leg, with the whole foot on the box and drive through you heel! Plant both feet on the box, stand up all the way and step down off the other side.

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

8 Rounds
30 Sec Jog, Row, Bike, Single Unders, or Taps
10 KB/DB Swings
30 Sec Jog, Row, Bike Single Unders, or Taps
5 Burpees

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

Score: Total Time
Goal: Under 18 Min

NOTES:

For this workout you can choose whatever you like for the 30 Second portions. Make sure you move for an entire 30 seconds each time at an uncomfortable but sustainable pace.

For the swings your feet are shoulder width apart with the heels down. The KB or DB will be held at the waist with both hands and straight arms. Hinge at the hip and bend the knees slightly. Keep the belly tight and chest lifted as you pull the weight between your legs. Stand up hard and fast driving through your heels and squeezing your cheeks! Finish by guiding the bell to eye level.

Don't allow the weight to pull you too far forward on the way back down. Keep the heels down and chest lifted. Go straight into the next rep!

For the burpees you may do regular, step in step out, knee push up, no push up, or elevated burpees. Choose something that allows you to complete all reps in about 45 seconds or less!

MOVEMENT TIP

Happy Independence Day to all of our USA Members! We wanted to give you something spicy enough to earn some good BBQ food - but also that won't need much equipment or warm up!

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

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

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

Every 4 Min for 8 Total Rounds

(32 Min Total)
Run 100 Meters
15 KB/DB Swings
Run 100 Meters
10 Burpees

RX Men: 40-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Every 3:00
(ouch)

Score: Don't worry too much about it - but basically if you make all 8 rounds in the time window your score will be 8. If you skip any rounds or don't make all of the reps on any round you will subtract 1.
Goal: All 8 Rounds - but question your choices by about round 3-4.

NOTES:

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. First few rounds should take 3 minutes or less. If that's not happening in the first round, consider making some of the suggested modifications.

For the run, it should be roughly :30 seconds so shorten the distance if needed or just run for 15 seconds then turn around and come back!

If unable to run due to space or weather purposes - 30 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

If not comfortable going all the way overhead, you may modify to only swing the bell up to eye level then back down.

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!

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

Every 4 Min for 8 Total Rounds

(32 Min Total)
Row 125 Meters
OR
Bike 8 Cal Men / 5 Cal Women

15 KB/DB Swings

Row 125 Meters
OR
Bike 8 Cal Men / 5 Cal Women

10 Burpees

RX Men: 40-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Every 3:00
(ouch)

Score: Don't worry too much about it - but basically if you make all 8 rounds in the time window your score will be 8. If you skip any rounds or don't make all of the reps on any round you will subtract 1.
Goal: All 8 Rounds - but question your choices by about round 3-4.

NOTES:

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. First few rounds should take 3 minutes or less. If that's not happening in the first round, consider making some of the suggested modifications.

For the row/bike, it should be roughly :30 seconds so shorten the distance/reduce the cals if needed.

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

If not comfortable going all the way overhead you may just swing to eye level.

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!

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!

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

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Jump or Skip Overs
7 Squats
7 Plank Hold + Tap Left + Tap Right

No weight needed today! Crush it!

Score: Total Rounds + Any Additional Reps in 14 Min
Goal: 10 Rounds +

NOTES:

Super simple one that you should definitely save when you are stuck in a hotel room or when you have to do something while your kid is in the bath.

For the jump or skip over you will face whatever object you have chosen to jump over. This could be anything from a chalk line on the ground to a kettlebell or laundry basket. Jump over or skip over - whatever your comfort is for this movement. Turn around and jump on back!

If you are unable to jump at this time you may sub a step up!

For the air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don't allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!

If you are unable to keep a good position - or experience pain going that low - you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.

For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.

MOVEMENT TIP

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Couch Stretch
Post: Posterior Chain Release, Hip Flexors/Psoas Stretch

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up

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

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

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Box Jumps
12 Thrusters
9 NO PUSH UP Renegade Rows (Right Arm + Left Arm = 1 Rep)

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

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

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

NOTES:

The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. And, after a couple rounds of thrusters you'll need to jump higher than you think you need to on the box!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible, even if you are jumping on a few stacked bumper plates or over your laundry basket!

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.

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

Start in a plank position with straight arms, shoulders over wrists, hands on your dumbbells.

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 B

PROGRAM B

WARM UP

Box Jump Warm Up

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

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

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Box Jumps
12 Barbell Thrusters
9 NO PUSH UP Renegade Rows (Right Arm + Left Arm = 1 Rep)

RX Men: 75# Thrusters, 40# DBs RR
RX Women: 55# Thrusters, 25# DBs RR

RX+ Men: 95#+ Thrusters, 50# DBs + RR
RX+ Women: 65#+ Thrusters, 35# DBs+ RR

No dumbbells? No problem - Sub 9 Bent Over Rows with Your Bar!

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

NOTES:

The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. And, after a couple rounds of thrusters you'll need to jump higher than you think you need to on the box!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible, even if you are jumping on a few stacked bumper plates or over your laundry basket!

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.

Remember, NO PUSH UP on the renegade row today!

It's just 1 rep = row right + row left.

Start in a plank position, arms straight, shoulders over wrists with both hands on your dumbbells.

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.

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

For Time

This one is a little tricky so make sure you read the WHOLE workout first!

Part 1
6 Rounds
8 Ring Rows or Bent Over Rows (8 Per side)
8 Overhead Press Right
8 Overhead Press Left

After completing 6 Rounds:
Rest 3 Minutes

Then

Part 2
6 Rounds
8 Push Ups
8 Alternating Hang DB Snatch

Idea weight for Men: 20-30# DB/KB
Idea weight for Women: 8-20# DB/KB

Score: Total Time INCLUDING the 3 Min rest window. Just run the clock the whole time.
Goal: Under 18 Min

NOTES:

More parts and movements than we usually see in SHIFT, but it's fun to have a 2 part workout and wanted you guys to play along!

For the first part you will do either a ring row/trx row/ band pull down or bar in rack row. OR you can do a bent over row with a single DB/KB.

If you are doing the ring row type movement make sure to remember that the more parallel your body is to the ground the harder they are. Make it challenging, but not to where you are breaking each set more than once. Start with straight arms and keep the body tight as you pull all of the way up.

If doing the bent over row you will lean against a chair, bench, or even the wall. Keep belly tight and chest lifted. Let the dumbbell hang in the working arm. Pull the shoulder and then the elbow back until the weight is at the side of the ribs. Lower under control. 8 on one side then 8 on the other.

For the press you will do one side at a time. Do all 8 reps on the right side then all 8 reps on the left! Keep the belly tight and finish with the bicep by the ear at the top.

For part 2 you will start with push ups. You can do these from your toes, knees, or even elevated. The goal here is to avoid any worming or snaking. Keep the belly tight and torso rigid. Make sure the elbows go BACK and not flare out. Come all of the way down to touch the chest at the bottom and press all of the way out at the top.

For the hang alternating DB snatch you will start at the waist with the weight in one hand. Dip slightly keeping belly tight and chest up. Stand up hard and fast and in one fluid motion guide the weight to lock out over your head with the bicep by the ear. Switch hands at the waist after each rep. So for each set you end up doing 4 per hand.

MOVEMENT TIP

First of all - #blamejeb
Second - read the instructions on this one it's 3 times through the WHOLE thing...3 Rounds of 3 Rounds + 3 Rounds!! You'll see...
Third - HAPPY BIRTHDAY RACHAEL!!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Shoulder Stretch, 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

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

3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Push Press

Then

3 rounds of:
12 Push Ups
8 Hang Power Snatches

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: 24 Min

NOTES:

Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/8 HP Snatches
12 push ups/8 HP Snatches
12 push ups/8 HP Snatches

Then you do that whole thing two more times!

It's a lot of reps and you want to keep moving so make sure you choose load and movement variations that allow for minimal breaks, like maybe 2 sets.

For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!

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

For the 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.

Keep your body super tight on the push ups. Modify to knees or elevated if you need to.

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

Pull Up Warm Up

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

WORKOUT

3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Push Press

Then

3 rounds of:
12 Push Ups
16 Alternating Dumbbell Snatches

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

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

Score: TOTAL Time
Goal: 24 Min or Less!

NOTES:

Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/16 DB snatches
12 push ups/16 DB snatches
12 push ups/16 DB snatches

Then you do that whole thing two more times!

It's a lot of reps and you want to keep moving so make sure you choose load and movement variations that allow for minimal breaks, like maybe 2 sets.

For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!

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!

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

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

For the push up keep everything tight. No sagging hips or snaking.
Keep your elbows close to the body as you lower your chest and thighs to the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Feel free to go from the knees or elevate the hands.

The DB power snatch starts with it on the ground between your feet with heels down. Think chest up, arm straight, hips back. Drive heels down, stand up fast. Keep the DB close to your body, elbow high and outside, then punch your arm to the sky. Stand to finish. Alternate hands with each rep. So for each set of 16 you end up doing 8 per side.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

Pull Up Warm Up

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

WORKOUT

3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Side to Side Sandbag Push Press

Then

3 rounds of:
12 Push Ups
8 Sandbag Over Shoulder

No RX or RX+ - Use the Bag You've Got!

Score: Total Time
Goal: 24 Min

NOTES:

Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/8 SB over shoulder
12 push ups/8 SB over shoulder
12 push ups/8 SB over shoulder

Then you do that whole thing two more times!

For heavier bags you may decrease reps to allow for minimal breaks on the sandbag movements.

For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!

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

For the side to side push press, start with the bag on one shoulder. Dip your hip and keep your chest up.

Stand up hard and fast. Pop the sandbag off of the shoulder over your head and onto the other shoulder. You may bend your knees slightly to absorb the impact of the bag. Stand up to complete the rep.

Keep you body super tight on the push ups. Feel free to modify to the knees or elevated if you need to.

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!!!

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)
10 Hang Power Clean and Press
10 Alternating Reverse Lunges

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

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

For this workout you can use either a single KB or a pair of lighter dumbbells for the hang power clean and press. Don't let the long name intimidate you. Basically the weight will start at the waist. You will dip slightly by reach the butt back a bit and bending the knees. Keep the weight close to your body, your arms long, and your heels down. Keep the belly tight and chest lifted. Stand up hard and fast - almost like a jump. Shrug and then just guide the dumbbells to your shoulders. That little jump or pop of the hip should help make the weight feel much lighter and do most of the work. From here you will just press the weight over your head. Press all of the way up until the biceps are by the ears at the top with the belly tight.

For the lunges we want you guys to at least TRY a reverse lunge. If you don't like it - you can switch back, We like a reverse lunge because the working foot stays planted. Don't allow the front knee to cave in. And take a long enough step (regardless of what kind of lunge you are doing) so that your front heel stays down when your back knee touches the ground GENTLY!

You will alternate feet with each lunge so you end up doing 5 per leg - per round. If lunges aren't a possibility for you - you may sub step ups, single leg toe touches (like a single leg deadlift with no weight), or even squats!

MOVEMENT TIP

This workout was originally posted on June 28, 2018! Make sure you go back and see which version you did and see if you can improve your score!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thorasic Spine Release, Quads/IT Band
Post: Pigeon, SI Joint Release

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)
3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

For Time
30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders. Feet should be about hip width apart with the heels down. You will pick the bar up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Allow the bar to travel down the leg but pull it into the body and keep the arms straight! Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it. Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the bar weightless. Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the bar locked out completely overhead. Belly tight. Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

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

Full Body Simple Warm UP!

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

WORKOUT

For Time
30 DB Hang Clean and Jerks
30 DB Front Rack Lunges (alt)
20 DB Hang Clean and Jerks
20 DB Front Rack Lunges (alt)
10 DB Hang Clean and Jerks
10 DB FrontRack Lunges (alt)

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

Feet should be about hip width apart with the heels down. You will pick the weight up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Pull the weight into the body and keep the arms straight! Stand (almost jump) hard and fast with the weight focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN you will pull yourself down under it. Punch those elbows around FAST so that the dumbbells land on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the dumbbells on the shoulders and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the dumbbells weightless. Finish by either pressing the weight to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the weight locked out completely overhead. Belly tight. Standing tall - biceps by the ears!

You will lower to the "hang" for the next rep!

For the lunges you will place the dumbbells on your shoulders in any fashion you like.
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

Dumbbell 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

For Program C the scores won't be perfect because you guys all have different gear. The options are to either sub the hang clean and jerks for sandbag hang clean and jerks and/or sub the Lunges for a 50 meters out - 50 meters back sled push/pull!

Don't worry too much about comparing scores. Pick which you have and which you want to do and get after it! Post your time and how you did it in comments!

For Time
30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Options for Hang Clean and Jerk: Sub sandbag hang clean and jerk (prob go a bit lighter)

Options for Lunges: Sandbag lunges, 50 Meters out and 50 meters back sled push or pull. Choose a weight that allows you to not really have to walk but is super challenging.

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders. Feet should be about hip width apart with the heels down. You will pick the bar up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Allow the bar to travel down the leg but pull it into the body and keep the arms straight! Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it. Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the bar weightless. Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the bar locked out completely overhead. Belly tight. Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.