PROGRAM B

PROGRAM B

This workout was originally posted on March 23, 2018. Make sure you go back and check how you did so you can see if you improved!

Accessory Workouts that work well today:
Pre: Oly
Post:
Either: Gymnastics

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

Even though this workout is with power cleans - warm up with all of the squats here to get the legs fired up for the step ups.

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

8 Rounds for Time
8 Hang Power Clean and Jerk
8 Barbell Step Ups

RX Men: 75# / 20-24" Box
RX Women: 55# / 15-20" Box

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

NOTES

PROGRAM B NOTES:

For this workout you will pick up the barbell and hold it in the hang position (at the waist).  You will dip the chest forward slightly, bend the knees slightly, keep the heels down and the bar close to the body.  From here you will stand up fast, shrug the shoulders, punch the elbows out to the sides to keep the bar close as you pull it up the body.  Pull yourself under the bar, shoot the elbows through, catch the bar on the shoulders in a partial squat.  Elbows are high, knees are out and slightly bent, heels are down.

The weight should be light enough that you have chosen to allow you to feed the jerk or push press straight from the partial squat of the clean.  Drive up with the legs, popping the bar off of the shoulder.  Move the face out of the way and press the bar straight up.  Finish with the bar completely locked out over head and over the middle of the body.

Bar only needs to be lowered to the waist to start the next rep.

Once you have completed the 8 Hang Clean and Jerks, you will place the bar on the back rack for the step ups.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on.  Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all.  You will alternate legs with each step up - so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges. If that weight is too heavy for you in the step ups - you may used lighter weight or even hold light dumbbells for this part or even go unweighted.

Choose a weight for this workout that will allow you to pretty much go unbroken or only 2 sets for the sets of 8 hang clean and jerks.

PROGRAM A

PROGRAM A

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

Even though this workout is with power cleans - do all of this!  It will warm up the legs for the step ups!

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

***See full demo of the movements in the video demo you can find on Members Only!

WORKOUT

8 Rounds for Time
8 Single Arm DB Hang Clean and Jerk Right
8 Single Arm DB Hang Clean and Jerk Left
8 DB Step Ups

RX Men: 35-40# DBs / 20-24" Box
RX Women: 20-25# DBs / 15-20" Box

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

NOTES

PROGRAM A NOTES:

For this workout you will start by picking up the dumbbell with the right arm.  Bring the dumbbell to the waist.  From here you will dip the chest forward allowing the dumbbell to go between the legs.  Keep the heels down and back flat.

Perform a single arm clean by standing fast, doing a big shrug with the working arm, then shoot the elbow around quickly and pulling yourself under the weight slightly allowing the dumbbell to land on the shoulder.  Catch with slightly bent hips and knees.

From this position you will drive the power from the legs into the dumbbell on the shoulder and finish by pressing it out.  Each rep is finished with the bicep by the ear!

You only need to bring the dumbbell back down to the waist to start the next rep.

Do all 8 reps on the right side, then do all 8 reps in the same fashion on the left side.

Once you have completed 8 and 8 you will hold a dumbbell in BOTH hands for the step ups.  Dumbbells can just be held at the sides for this.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on.  Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all.  You will alternate legs with each step up - so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges. If that weight is too heavy for you in the step ups - you may used lighter dumbbells for this part or even go unweighted.

Choose a weight for this workout that will allow you to pretty much go unbroken or only 2 sets for the sets of 8.

03/23/2018 SP Monday SHIFT Re-Test

This workout was originally posted on March 23, 2018!  Make sure you go back and check how you did so you can see if you improved!

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!

** Make sure to check out the video demo of this warm up on Members Only!

16 Min AMRAP
8 Single Arm DB Hang Clean and Press Right
8 Single Arm DB Hang Clean and Press Left
8 Step Ups

Idea weight for Men: 25-35# Dumbbell/KB
Idea weight for Women: 15-25# Dumbbell/KB

Step Up Height - NO higher than 24" Choose something that challenges you but you are confident, safe, and pain free with.

Use a weight you can do 8 in a row with.

Score - Number of completed rounds plus any additional reps.

Goal: 8 rounds +

NOTES:

For this workout you will start by picking up the dumbbell with the right arm.  Bring the dumbbell to the waist.  From here you will dip the chest forward allowing the dumbbell to go between the legs.  Keep the heels down and back flat.

Perform a single arm clean by standing fast, doing a big shrug with the working arm, then shoot the elbow around quickly and pulling yourself under the weight slightly allowing the dumbbell to land on the shoulder.  Catch with slightly bent hips and knees.

With the dumbbell on the shoulder you will  finish by pressing it out.  Each rep is finished with the bicep by the ear!

You only need to bring the dumbbell back down to the waist to start the next rep.

Do all 8 reps on the right side, then do all 8 reps in the same fashion on the left side.

Once you have completed 8 and 8 you will perform UNWEIGHTED step ups.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on.  Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all.  You will alternate legs with each step up - so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges.

02/26/2019

Accessory Workouts that work well today:
Pre: Power - Oly
Post: Butts and Guts
Either: Gymnastics

PROGRAM A

Full Body Simple Warm UP

5-10 reps of quality movement through each

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

See video demo on Members Only!

Box Jump Warm Up

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

5 Rounds
7 Man Makers
20 Box Jumps

Rest 1 Min Between Rounds

Score is your slowest round.

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

RX +: 10 Manmakers Per Round
RX+ Crew - you may also choose to go heavier if you want, but DON'T if it slows you down too much.

Score: SLOWEST ROUND ONLY!
Goal: Under 3 Min

NOTES:

For this one - we need to check the ego at the door and lower the weight if that's appropriate the renegade row  part of the manmaker gets SUPER taxing and we want you guys finishing all reps of the Man Makers in about 90 seconds to 2 min MAX!

If your first round takes you more than 2:40 or so - consider lowering the weight.

For the man makers you will place your hands on the dumbbells roughly shoulder width apart.  Jump or step your feet back.  Place your knees down if you need to and perform a push up. From here you will perform a renegade row on each side.  From the top of the push up position you will pull the elbow
back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then you will jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels are down, chest is up, back is flat, knees are bent.  Stand up hard and fast keeping
the dumbbells close.  Shrug the shoulders Keep the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

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

We would love to see you actually jump if possible!

PROGRAM B

Full Body Simple Warm UP

5-10 reps of quality movement through each

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

See video demo on Members Only!

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

Box Jump Warm Up

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

5 Rounds
10 Barbell Man Makers
20 Box Jumps

Rest 1 Min Between Rounds

Score is your slowest round.

RX Men: 75#, 22-24"ish Box
RX Women: 55#, 18-20"ish Box

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

Score: SLOWEST ROUND ONLY!
Goal: Under 2:30 Min

NOTES:

So your time goal for the barbell version is a BIT shorter because the reps are faster.  AND we did it at 10 reps across the board.

If you need to lower the weight or reps to 7 per round on the MM in order to make the time.  Do that.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight.  Start with a hinge at the hip and a bend in the knee with straight arms.  Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground.  Keep the knees slightly bent and the chest up.  Pull the bar to the chest with the elbows going back then lower back to below the knee.  Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees.  Allow the bar to travel down the leg.  Chest up, belly tight.  Arms straight.  Bar close. Stand fast and shrug.  Pull the bar up your body as you pull yourself under.  Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat.  Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast.  Pop the bar off of the shoulders.  Keep belly tight and press to lockout!

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

We would love to see you actually jump if possible!

PROGRAM C

Full Body Simple Warm UP!

5-10 reps of quality movement through each

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

See video demo on Members Only!

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 CleanUsing an empty barbell with these movements is a great option to warm up for doing them with the sandbag!

Box Jump Warm Up

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

5 Rounds
7 Sandbag Man Makers
20 Box Jumps

Rest 1 Min Between Rounds

Score is your slowest round.

No RX or RX +: Just use the bag you've got!

If it's light - you may choose to go up to 10 reps per round!

Score: SLOWEST ROUND ONLY!
Goal: Under 3:00 Min

NOTES:

1 rep = burpee on sandbag - deadlift - bent over row - hang squat clean - thruster

Deadlift - keep the back flat.  Sandbag starts on the ground. Stand up.

Bend at the waist and soften the knees.  Bring the sandbag below the knee, but not to the ground.  Keep the chest up and pull the sandbag just below the sternum with the elbows back.

For the hang squat clean you will bring the bag to the hips. Heels are down and arms are straight. Dip slightly by bending the knees and hinging slightly at the hips. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast.  Shrug the shoulders and then keeping the bag close to the body pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position.  Butt lower than knees, heels down, chest up.

Stand aggresively from that squat position, using the legs to drive the sandbag overhead!  Get the sandbag locked out completely over your head with the biceps in the ears!

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!

02/26/2019

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!

** Make sure to check out the video demo of this warm up on Members Only!

5 Rounds
30 Seconds Push Up + Shoulder Taps
30 Seconds Air Squats
30 Seconds Plate/Line Hope
30 Seconds Rest

No weight needed!

Score: Total Reps of All Combined
Goal: Keep moving!

NOTES:

For this workout you don't need any equipment.  Just something low to jump onto or jump over! (Even a broomstick or chalk line will work!)

For the Push Up + Tap you will perform a push up.  Go to the knees if you need to.  Hands are just outside shoulder width.  Belly stays tight so that the shoulders and hips are in a straight line.  No sagging or high butts!  When you lower the elbows should go back and down - not flare out.  Touch the chest and thighs at the bottom - then keep the belly tight as you push up to the top.  From here, you will lift one hand and tap it to the opposite shoulder.  Then lift the other hand and touch the opposite shoulder.  ALL of that = 1 rep!

If you need to do elevated push ups for strength, injury, or belly purposes - do that!  Better to do that and move safely and get a few more reps than only get a few on the ground.

For the squats the feet are shoulder width apart with the heels down.  Stand up tall.  Tighten the belly and put your hands out in front of you to use as a counter balance.  Reach the butt back and down.  Drive the knees out.  Keep the heels down and the chest up/belly tight.  Ideally you will get the butt lower than the knees without collapsing or allowing the knees to cave in.  From there you will stand all of the way up!

If you are unavble to get that low without collapsing you may use a slightly higher target - like a bench.  Do not SIT ON the target.  Tap it and drive through your heels to stand up!

For the plate or line hops you will with simply hop or skip onto something LOW - like 2-3 inches is plenty. OR you can evn just draw a chalk line on the ground and hop over it - then step back.  Hop over it - step back.

If jumping - even with a skip is totally out.  You may sub taps or a low step up.

02/27/2019

PROGRAM B

Snatch Warm Up

5 Snatch Grip Deadlift

3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug

3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull

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

3 Behind the neck jerks
3 Overhead squats

3 High hang snatch
3 Above knee snatch
3 Mid shin snatchDo all reps to the power (partial squat).

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 REPSThis is great for prepping for Toes to Bar or Knees Up too!

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

8  Power Snatch
6 Toes to Bar or V-Ups
4 Lateral Burpees Over Bar

RX Men: 75#
RX Women: 55#

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

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

NOTES:

For this, the numbers are low so that you can go basically unbroken the whole time.  Choose a weight for the hang power snatches that you think you can do that.  If 8 - even with the empty bar - is not going to happen you can lower the number to 5-6.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the toes to bar you will hang from the bar and start a small kip swing.  Keep under control.  Pull through the bar then push agains the bar from the shoulder.  When you push agains the bar - bringing the head behind the bar - you will bring the knees up(to sub knee ups) or toes all of the way to the bar.

You may also choose to do v-ups or scale to regular sit ups!

For the burpees you will go back to your bar.  You will place your hands on the ground parallel to your bar.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet back in.  Jump over your bar laterally.

If you are unable to jump you may skip or step over your bar.

PROGRAM A

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

***See ful demo of the movements in the video demo you can find on Members Only!

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 REPSThis is great for prepping for Toes to Bar or Knees Up too!

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

8 DB  Power Snatch (Alternating)
6 Toes to Bar or V-Ups
4 Lateral Burpees Over DB

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

NOTES:

For this, the numbers are low so that you can go basically unbroken the whole time.  Choose a weight for the DB  snatches that you think you can do that.

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 8 you end up doing 4 per side.

For the toes to bar you will hang from the bar and start a small kip swing.  Keep under control.  Pull through the bar then push agains the bar from the shoulder.  When you push agains the bar - bringing the head behind the bar - you will bring the knees up(to sub knee ups) or toes all of the way to the bar.

You may also choose to do v-ups or scale to regular sit ups!

For the burpees you will go back to your bar.  You will place your hands on the ground parallel to your bar.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet back in.  Jump over your bar laterally.

If you are unable to jump you may skip or step over your bar.

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!

** Make sure to check out the video demo of this warm up on Members Only!

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

8 KB Swing
6 Sit Ups or Sub
4 Burpees

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

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

NOTES:

For this, the numbers are low so that you can keep moving!  Make sure you choose a weight for the swing that you think you can get all 8 in a row each time!

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

For the sit ups you will touch the weight behind you at the bottom. Come up and touch your toes at the top.  If you need to use a little assistance from a band or something like that in order to get ALL of the way up - do it!

If you are unable to do sit ups at this time - some good alternatives would be slam balls or even dead bugs!

For the burpees you will place your hands down on the ground.  Jump or step your feet back.  Go to the knees if you need to.  Touch the chest and thighs to the ground.  Press up.  Jump or step the feet in. Stand up / hop and clap.

You can sub elevated burpees if you need to or also a no push up burpee if you have an injury!

10 Rounds

30 Seconds Taps, Jog, Row, Bike, or Mountain Climbers
7 KB/DB Deadlifts
7 Ring/TRX or Upright Rows

Idea weight for Men: 30-50# Single KB or DB - OR - Lighter pair of dumbbells

Idea weight for Women: 12-25# Single KB or DB - OR - Lighter pair of dumbbells

Score: Total Time

Goal: 15 Min or LessYou may choose whichever option you like for the 30 second portion.  The goal is to pick something and then hold a pace that will allow you to keep moving for the whole 30 seconds.

For the KB/DB Deadlifts you may do this with a single weight between the feet or 2 lighter weights from outside of the feet!

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

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

For the next portion you may choose to do ring rows, TRX rows, any sort of banded row system that you have to pull your bodyweight up or pull the bands down - or if you don't have any of that you may do an upright row!

If doing the upright row make sure to keep the shoulders pulled back and down - don't let them roll forward.  Keep the kb/db close and pull the elbows high and outside.

03/01/2019

PROGRAM B

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

***See ful demo of the movements in the video demo you can find on Members Only!

Every 2 Min for 8 Rounds
(16 Min)

1 Wall Walk
5 Front Squats
15 Wall Balls

RX +: Go up to 2 Wall Walks

Score: Weight used for the Front Squats
Goal:  5 Unbroken each time that still allows you to finish the rest in about 90 seconds per round.

NOTES:

**Squats can be taken from Rack or Ground.Do NOT go up to 2 Wall Walks if you aren't able to keep rounds to about 90 seconds or less.

Front Squats should be unbroken, and may be taken from the ground or a rack.  Heavy - but good form and able to move through all 5 each time.

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

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

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

For these 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.  Butt is lower than the top of the knee.  Do not collapse.

Lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the wall ball reps the squat is the same just with the ball at your chest!  Stand up hard and fast.  Use your legs to throw!

PROGRAM A

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

***See ful demo of the movements in the video demo you can find on Members Only!

Every 2 Min for 8 Rounds
(16 Min)

1 Wall Walk
6 DB Front Squats
15 Wall Balls

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

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

RX +: Go up to 2 Wall Walks

Score: Slowest Round
Goal:  Goal for this version is just to push the pace each round. 

NOTES:

Choose a weight that is hard, but you can do all 6 reps unbroken!Do NOT go up to 2 Wall Walks if you aren't able to keep rounds to about 90 seconds or less.

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

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

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

For 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.

For the wall ball reps the squat is the same just with the ball at your chest!  Stand up

See wall ball sub options in video!

PROGRAM C

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

***See ful demo of the movements in the video demo you can find on Members Only!

Every 2 Min for 8 Rounds
(16 Min)

1 Wall Walk
5 Sandbag Bear Hug Squats
15 Wall Balls

RX +: Go up to 2 Wall Walks

Score: Slowest round.  Don't worry about adding reps to the bear hug squats if your bag is light.  Just. push for a faster time!
Goal:  Good Times and Good Training.

NOTES:

Do NOT go up to 2 Wall Walks if you aren't able to keep rounds to about 90 seconds or less.

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

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

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

For the bear hug sandbag squats you will do just that.  Bear hug your sandbag.  Feet are under their shoulders.  Reach the butt back and down.  Keep the heels down, chest up, knees out, belly tight.  Get the butt lower than the knees at the bottom.  No collapsing.  Lead with the chest and drive through the heels to stand up.

For the wall ball reps the squat is the same just with the ball at your chest!  Stand up hard and fast.  Use your legs to throw!

See video for wall ball subs!

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

2 Inchworms
10 Goblet Squat + Overhead Press

Idea weight for Men: 30-50# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +

NOTES:

For this one choose a weight that you think you can always do your sets of 10 in no more than 2 sets.  If you need to switch to unweighted  and just do the squat portion - do that!

Remember - the goal is 6 rounds!

For the inchworms you will place the hands on the ground.  Walk your hands away from your feet until you are at the top of a push up.  If you can - perform a push up from your toes.  Only do this if you can keep a straight body/torso position.  Do not let the hips or belly sag.  No worming on the way up either!

If you need to - go to the knees.  Perform a push up.

Then you will walk the hands back to the feet and stand up.  That is 1 rep.

For the goblet squat + overhead press - hold the weight at the chest with the elbows tucked in.  Feet are under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach the butt back and down.  Drive the knees out.  Keep the heels down and chest up.

Get the butt lower than the knees at the bottom without rounding of the back or collapsing.  Knees are out and heels are down.  Stand by driving the heels down, leading with the chest, and driving the knees out.

Move the face back.  Keep the belly tight.  Press the weight overhead to lockout with the biceps by the ears.

If you are unable to go all of the way down for strength reasons - ditch the weight.  If you are unable to go all of the way down due to injury reasons - you may choose to squat to a target that is a bit higher.  Do not SIT on anything though.  Just touch your target and drive through the heels to stand up!

03/02/2019

PROGRAM A

Accessory Workouts that work well today:
Pre: Power - Oly
Post: Suns Out Guns Out - Butts and Guts (minus the swings)

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

See video demo on Members Only!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 400 Meters
14 Kettlebell Swings
7 Burpee Pull Ups

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

RX +: Go faster
RX + Option for those who are really itching for it: Wear your vest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-5 + RoundsFor this one you will want to find a steady pace and just keep it moving.

NOTES:

The run distance should take you roughly 2 min (little more or less depending on your running ability).  If it takes you longer than about 2:20-2:30 at the MOST - you may shorten the distance for the workout.

If you are unable to run for space/weather reasons you may sub 90 seconds of single/double unders or low step ups.

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 burpee + pull up you will perform a burpee under your pull up bar.  Hand on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.

From here you will reach up and either use a slight jump or whatever you have to do to get to a hanging position on the pull up bar.  Ideally there will be a 2"-4" or so jump.  But, if your bar is low you may just grab it.  If it's a HUGE jump, we recommend giving yourself a stack of plates or something to step up on so the jump isn't so high.

You will need to come to a full hang position at the bottom.  Then you can do a strict or a kipping pull up.

If you are unable to do a pull up at this time you can do a burpee + jumping pull up.  Do your burpee - step onto a box then perform a jumping pull up.

If you don't have a bar you may also sub 7 Burpees + 7 ring/trx rows every round.

No rings/TRX?  You will just do 14 regular burpees!

PROGRAM B

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

See video demo on Members Only!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 400 Meters
14 Kettlebell Swings
3 Muscle Ups

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

RX +: 5 Muscle Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-5 + RoundsFor this one you will want to find a steady pace and just keep it moving.

NOTES:

The run distance should take you roughly 2 min (little more or less depending on your running ability).  If it takes you longer than about 2:20-2:30 at the MOST - you may shorten the distance for the workout.

If you are unable to run for space/weather reasons you may sub 90 seconds of single/double unders or low step ups.

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 this option you can do bar or ring muscle ups!  You can even lower the number to 1 rep every round if you are new to doing muscle ups and just want to get a few into a workout.

If you are unable to do muscle ups but still want to work on them - you may also do jumping, banded, or transition with feet on the ground muscle ups.  Do NOT choose an option that allows you to be sloppy. Focus on good technique if you are choosing this option.

PROGRAM C

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

See video demo on Members Only!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 500 Meters
OR
Bike 30 Cal Bike- Men / 22 Cal Bike Women
14 Kettlebell Swings
7 Burpee Pull Ups

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

RX +: Go faster
RX + Option for those who are really itching for it: Wear your vest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-5 + RoundsFor this one you will want to find a steady pace and just keep it moving.

NOTES:

The row/bike distance should take you roughly 2 min (little more or less depending on your  ability).  If it takes you longer than about 2:20-2:30 at the MOST - you may shorten the distance for the 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 burpee + pull up you will perform a burpee under your pull up bar.  Hand on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.

From here you will reach up and either use a slight jump or whatever you have to do to get to a hanging position on the pull up bar.  Ideally there will be a 2"-4" or so jump.  But, if your bar is low you may just grab it.  If it's a HUGE jump, we recommend giving yourself a stack of plates or something to step up on so the jump isn't so high.

You will need to come to a full hang position at the bottom.  Then you can do a strict or a kipping pull up.

If you are unable to do a pull up at this time you can do a burpee + jumping pull up.  Do your burpee - step onto a box then perform a jumping pull up.

If you don't have a bar you may also sub 7 Burpees + 7 ring/trx rows every round.

No rings/TRX?  You will just do 14 regular burpees!

TEAM VERSION:

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

See video demo on Members Only!

In Teams of 2 Complete:
20 Min AMRAP
(As Many Burpee Pull Up Reps as Possible in 20 Min)

Partner 1: Run 400 Meters

While Partner 2:
14 Kettlebell Swings
+ Max Reps Burpee Pull Ups

When Partner 1 finishes 400 meters - switch.

Keep switching back and forth for 20 minutes.

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

RX +: Go faster
RX + Option for those who are really itching for it: Wear your vest.

Score: Total Number of Burpee Pull Up Reps ONLY.
Goal: 60 Burpee Pull Up Reps + (as a team)

NOTES:

**You may also choose to do the Row/Bike distances found in Program C.So the way this version works is one person is always running and you keep switching back and forth.  When you are NOT running you always start with 14 KB swings and then do as many burpee pull ups as possible until it's time to switch.

If you are unable to run for space/weather reasons you may sub 90 seconds of single/double unders or low step ups.

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 burpee + pull up you will perform a burpee under your pull up bar.  Hand on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.

From here you will reach up and either use a slight jump or whatever you have to do to get to a hanging position on the pull up bar.  Ideally there will be a 2"-4" or so jump.  But, if your bar is low you may just grab it.  If it's a HUGE jump, we recommend giving yourself a stack of plates or something to step up on so the jump isn't so high.

You will need to come to a full hang position at the bottom.  Then you can do a strict or a kipping pull up.

If you are unable to do a pull up at this time you can do a burpee + jumping pull up.  Do your burpee - step onto a box then perform a jumping pull up.

If you don't have a bar you may also sub 7 Burpees + 7 ring/trx rows every round.

No rings/TRX?  You will just do 14 regular burpees