This exact workout was posted on 01/26/2018!  Check your score so you can see how far you've come!

PROGRAM A

For Time
100 Mountain Climbers or 400 Meter Run
75 Air Squats
50 Kettlebell Swings
75 Air Squats
100 Mountain Climbers or 400 Meter Run

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 70#
RX + Women: 50-55#

Wear a vest if you want for this one!!

NOTES:

So this workout was really designed for the Mountain Climbers, but in case anyone wanted to work on running in the workout - both are considered RX!

For the Mountain Climbers every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

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 KB Swings.  You will use a weight that is maybe heavier than normal for you if you have one.

Keep the heels down, bend the knees slightly, arms are just ropes.  Allow the chest to hinge forward and then stand fast and hard to create momentum on the bell!  Goal is to finish with the KB all of the way overhead.

This exact workout was posted on 01/26/2018!  Check your score so you can see how far you've come!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Mountain Climbers
20 Squats
10 KB/DB Swings

Idea weight for Men: 30#
Idea weight for Women: 20#

Score is total number of rounds plus any additional reps.For the Mountain Climbers every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

NOTES:

One way you can scale this movement down a bit is not to RUN with it.  Instead you will hold a plank - bring one knee up, then put the foot back down.  Then bring the other knee up.  See video for what this looks like.

Big focus on the mountain climbers is to keep the belly tight and not let the butt come up super high!

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.

If you are new to this movement it is a good idea to give yourself a target to reach your butt to each time.  Do not PLOP onto the object - just touch it to make sure you are going down far enough.  You can use a stack of plates, a low chair, or a med ball.  Make sure you set a distance (even if it's higher than parallel) that feels good to you and allows you to keep your heels down and your chest up!

For the KB/DB swings: keep the heels down, bend the knees slightly, arms are just ropes.  Allow the chest to hinge forward and then stand fast and hard to create momentum on the bell!  Goal is to finish with the KB all of the way overhead.

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!

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!

3 Rounds
50 Double Unders / DB Hop Overs
30 Sumo Deadlift High Pull
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

RX +: 75 Double Unders and 4 Rounds Total
(No Need to go Heavier on the Sumos in our opinion)

Score: Total Time
Goal: Under 16 Min.  (Only allowed 4th round if finish first 3 Under 14 Min)Ouch.  I told you.  Blame Julian.

NOTES:
For the double unders.  The 50 reps should take you no longer than 90 seconds.  If that isn't going to happen you may cut down to 30.  If you still aren't sure you can either do double under attempts for 90 seconds or 50 dumbbell hop overs.  We love that sub!

As always feel free to go double reps single unders - although that isn't our first choice.

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

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

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

If you have prior shoulder injuries and this movement aggravates it at all - feel free to switch it out for a power clean!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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!

3 Rounds
50 Double Unders / DB Hop Overs
30 Sumo Deadlift High Pull
15 DB/KB Facing Burpee

RX Men: 1 x 50-55# KB - OR - 2 X 25-35# DBs
RX Women: 1 x 30-35# KB - OR - 2 x 15-20# DBs

RX +: 75 Double Unders and 4 Rounds Total

Score: Total Time
Goal: Under 16 Min.  (Only allowed 4th round if finish first 3 Under 14 Min)Ouch.  I told you.  Blame Julian.

NOTES:
PLEASE make sure you guys check out the demo video for the double dumbbell SDHP.  It's a different variation of the movement than we have shown before that we think works much better with dumbbells.

For the double unders.  The 50 reps should take you no longer than 90 seconds.  If that isn't going to happen you may cut down to 30.  If you still aren't sure you can either do double under attempts for 90 seconds or 50 dumbbell hop overs.  We love that sub!

As always feel free to go double reps single unders - although that isn't our first choice.

For the sumo deadlift high pulls you will have a wide stance with the feet.  Hands are narrow.  You can do these with your 2 dumbbells or a KB if you have one.

KB will start on the ground - if doing with dumbbells you do not have to touch the ground - just get the weight to the middle of your shin each time. Your heels should be down, knees out, chest over the weight, arms straight, knees bent.  You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside.  Keep the shoulders pulled back throughout.  Bring the dumbbells or the handle of the KB to the chest.

To return think arms, shoulders, hips then knees.  Keep the back FLAT on the way down.

If you have prior shoulder injuries and this movement aggravates it at all - feel free to switch it out for a power clean!

For the kettlebell facing burpees you will face your kettlebell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your kettlebell. Turn around and repeat!

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!

3 Rounds
50 Double Unders / DB Hop Overs
30 Alternating Sandbag Swing to Shoulder
15 Bar Facing Burpees

No RX for this one - just use what you've got.  Lower the number if your bag is super heavy!

RX +: 75 Double Unders and 4 Rounds Total

(No Need to go Heavier on the Sumos in our opinion)

Score: Total Time
Goal: Under 16 Min.  (Only allowed 4th round if finish first 3 Under 14 Min)Ouch.  I told you.  Blame Julian.

NOTES:
For the double unders.  The 50 reps should take you no longer than 90 seconds.  If that isn't going to happen you may cut down to 30.  If you still aren't sure you can either do double under attempts for 90 seconds or 50 dumbbell hop overs.  We love that sub!

As always feel free to go double reps single unders - although that isn't our first choice.

The alternating sandbag swing to shoulder is something new for US, but we didn't make this one up!  You will wrapt your hands under your bag and deadlift it to the waist.  Feet roughly shoulder width apart.  Heels down.  Hinge at the hip and bend the knee slightly, pulling the bag between the legs.  Stand up hard and fast.  Shrug and bring the bag up to the shoulder.  Do NOT drop it.  Lower it back down between the legs and on the next rep bring to the opposite shoulder.

FUN!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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 Taps, Plate Hops, or DB Skip Overs
15 Upright Row
7 Burpees

Idea weight for Upright Row:

Men: 30-50# Single Dumbbell/Kettlebell or set of lighter dumbbells

Women: 10-25# Single Dumbbell/Kettlebell or set of lighter Dumbbells

Score: Total Time

Goal: Under 12 MinFor this workout you can choose between taps, single unders, plate hops, or dumbbell skip overs for the first part.  See demo video for examples of all of these!  If you are unable to do any of these (can't hop or jump) you may always sub a low step up.

For the upright row you will hold either a single KB or DB with both hands or you will have a set of lighter dumbbells.  Hold the weight at the waist and stand tall.  Shrug the shoulders, keep the belly tight, and then pull the elbows high and outside (keeping the shoulders pulled back) like you are zipping up your jacket.

Lower back to beginning.

For the burpees you will place your hands on the ground.  Jump or step the feet back.  Lower chest and thighs to the ground, press to top of push up, jump or step your feet back in.  Jump and clap overhead.

If you need to sub knee push ups, no push ups (for injury or belly reasons), or elevated burpees - do that!  Make it work for you so that you move well and get finished right around 12 min or less!

PROGRAM B

Box Jump Warm Up

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

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

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

RX+ Option:
Use a higher box.  For example - Men use 30" and Women 24"

Score(s):  Number of Box Jump Overs AND weight used for lunges + Push Press.
Goal: Choose a box height that will allow you to get at least 10-15 per round.  Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.

THERE WILL BE TWO SCORES FOR THIS WORKOUT. ONE FOR BOX JUMP OVERS AND ONE FOR WEIGHT USED.

NOTES:

For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).

So when the clock starts you will do Max Box Jump Overs.  DON'T PEACOCK!!  Keep in mind that this is 16 MINUTES.  When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press.  Rest the remainder of time until the clock hits 2:00.

For the box jump overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

For the lunges you will alternate feet with each lunge step.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8  you end up doing 4 on each side.

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.

PROGRAM A

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 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 full demo of the movements in the demo video!

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max  Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

RX MEN: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs+ / 30" Box (or just higher box than you normally use)
RX + Women: 35#s+ / 24" Box (or higher box than you usually use)

Score:  Number of Box Jump Overs.
Goal: Choose a box height that will allow you to get at least 10-15 per round.  Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).

NOTES:
So when the clock starts you will do Max Box Jump Overs.  DON'T PEACOCK!!  Keep in mind that this is 16 MINUTES.  When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press.  Rest the remainder of time until the clock hits 2:00.

For the box jump overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

For the lunges you will alternate feet with each lunge step.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

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

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

PROGRAM C

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 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 full demo of the movements in the video demo above!!

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max  Box Jump Overs
Minute 2: 8 Sandbag Front Rack Lunges + 4 Sandbag Push Press (Lunges are alternating)

No RX Weight for this one - just use what you've got!

RX + Option:
Use a higher box.  For example Men use 30" and Women use 24"
Lower or raise the reps a bit based on the bag weight.  You SHOULD get rest on that minute though.

Score:  Number of Box Jump Overs.
Goal: Choose a box height that will allow you to get at least 10-15 per round.For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).

NOTES:
So when the clock starts you will do Max Box Jump Overs.  DON'T PEACOCK!!  Keep in mind that this is 16 MINUTES.  When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press.  Rest the remainder of time until the clock hits 2:00.

For the box jump overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

For the lunges you will alternate feet with each lunge step.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

For the push press you will have your sandbag on the biceps 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 sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

You may ALSO decide to do side to side sandbag push press as well.  See demo video.

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!

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: 40 Seconds Low Running (if possible) Step Ups
Min 2: 8 Goblet or Dumbbell Lunges + 4 Push Press

Idea Weight for Men: 30-55# Single KB/DB or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB or pair of lighter dumbbells

Running Step Up height 8-12"

Score: If you complete all 16 min - just put 16.  Otherwise put the number of minutes completed.  (So if you take a minute off or anything  you will deduct it from 16).For this one you can move at your own pace for the low running step ups.  You can lower the step even more to like 6" if necessary.  If you can't really "run" with it, that is ok.  Just try to keep a quick pace going for the full 40 seconds and rest 20 seconds at the end of the minute.

For the second minute you will do 8 lunges and 4 press.  The lunges can be goblet (weight held at chest with elbows tucked in), dumbbells at sides, or unweighted.  You may do walking, forward stepping or reverse lunges.  Make sure you take a long enough step each time that the front heel stays down when the back knee touches lightly.  No slamming down.  Make sure your front knee doesn't cave in.  You will stand up between each rep.  Each lunge counts as 1 rep - so for 8 you end up doing 4 per side.

Once you complete 8 lunges you will press the weight from your shoulders to over your head with the biceps by the ears.  Keep the belly tight.

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!

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

3 Rounds
Each Round is on a 5 Minute Clock
Run 400 Meters
3 Wall Walks
Max Reps Push Ups

RX +: 5 Wall Walks

Score: Push Up Reps Only
Goal: 100 Total Push Ups

NOTES:
If you get to 50 in any given round - you may stop and rest until the next 5 min chunk starts.

**If you are a vest lover - this one is a good one for it IF you have strong push ups.What in the world Jules.  Seriously.

Ok - so when the clock starts you will run 400 meters - perform 3 wall walks - and then do as many push ups as you can until the clock hits 5:00.

At 5:00 you will get up and run again and repeat the whole thing.

Do 3 total rounds.

If you get to 50 push ups in any round - you may choose to be done for that round.  Aren't trying to get you to do TOO many more thabn 100 push ups.

The goal would be to get around 30 per round.  This number will more than likely go down A LOT by the 3rd round.

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 push ups make sure the hands are just outside shoulder width.  The body is in a straight position and belly is tight.  Legs are straight.  Lower down until the chest and thighs contact the ground.  Press up keeping the body in a straight position.  No worming or snaking - EVEN when you are tired. If you need to do knee or elevated push ups to get the goal reps - do it!

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!

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

3 Rounds
Each Round is on a 5 Minute Clock
Run 400 Meters
30' Handstand Walk
Max Reps Push Ups

RX +: 50' Handstand Walk

Score: Push Up Reps Only
Goal: 100 Total Push Ups

NOTES:
If you get to 50 in any given round - you may stop and rest until the next 5 min chunk starts.What in the world Jules.  Seriously.

Ok - so when the clock starts you will run 400 meters - do the handstand walk - and then do as many push ups as you can until the clock hits 5:00.

At 5:00 you will get up and run again and repeat the whole thing.

Do 3 total rounds.

If you get to 50 push ups in any round - you may choose to be done for that round.  Aren't trying to get you to do TOO many more thabn 100 push ups.

The goal would be to get around 30 per round.  This number will more than likely go down A LOT by the 3rd round.

We don't want the handstand walk portion taking more than 1 minute or so.  If that means just to get as much distance as you can in 1 min - that is fine while you are working to improve.  Remember - squeeze the butt - look at the heel of your hands.  Keep your belly tight.

For the push ups make sure the hands are just outside shoulder width.  The body is in a straight position and belly is tight.  Legs are straight.  Lower down until the chest and thighs contact the ground.  Press up keeping the body in a straight position.  No worming or snaking - EVEN when you are tired. If you need to do knee or elevated push ups to get the goal reps - do it!

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!

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

3 Rounds
Each Round is on a 5 Minute Clock
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
3 Wall Walks
Max Reps Push Ups

RX +: 5 Wall Walks

Score: Push Up Reps Only
Goal: 100 Total Push Ups

NOTES:

If you get to 50 in any given round - you may stop and rest until the next 5 min chunk starts.

**If you are a vest lover - this one is a good one for it IF you have strong push ups.What in the world Jules.  Seriously.

Ok - so when the clock starts you will row/bike - perform 3 wall walks - and then do as many push ups as you can until the clock hits 5:00.

At 5:00 you will get up and row/bike again and repeat the whole thing.

Do 3 total rounds.

If you get to 50 push ups in any round - you may choose to be done for that round.  Aren't trying to get you to do TOO many more thabn 100 push ups.

The goal would be to get around 30 per round.  This number will more than likely go down A LOT by the 3rd round.

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 push ups make sure the hands are just outside shoulder width.  The body is in a straight position and belly is tight.  Legs are straight.  Lower down until the chest and thighs contact the ground.  Press up keeping the body in a straight position.  No worming or snaking - EVEN when you are tired. If you need to do knee or elevated push ups to get the goal reps - do it!

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!

15 Min AMRAP
1 Min Row, Bike, Jog, Low Step Ups, Taps
3 Inchworms
10 Push Ups

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +For this workout you can choose from whatever you want for the 1 minute portion.  Some of these things have been listed already this week - so if you can CHANGE IT UP!  If you have to repeat - that's ok too.  Just make sure you can keep moving the entire minute.

For the inchworms you will place the hands on the ground in front of your feet.  Walk your hands out to the top of the push up.  Perform a push up either from the knees or from the feet.  For the push up - get the chest and thighs to touch the ground at the bottom.  Do not worm or snake or sag the hips!  Keep the belly tight!

Press to the top of the push up and then walk your hands back to your feet and stand up completely.

If you need to take out the push up for injury or belly reasons on this movement - do that!

If 3 reps will take you longer than about 1 min tops - lower the reps down.

For the push ups we REALLY want you to focus on 2 things.  Keep the belly tight and keep the elbows pretty much down and in.  We don't want you guys having flared elbows.  You can even do push up LOWER only on these if you need to - or of course perform knee or elevated push ups.

PROGRAM B

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Pull Up Warm Up

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

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / and take reps up to 8 + 8
RX + Women: 75# + / and take reps up to 8 + 8

(Feel Free to Go Heavier if you think you can!)
Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round and go for it.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

NOTES:

We do NOT need you guys doing a million pull ups in this workout - so go up to 8 and 8 if you think you are going to be able to hold a round every 30 seconds or so throughout at the 6-6 numbers.

On the FLIP side - if 6-6 won't allow you to get at least 3 rounds per AMRAP you should alter the weight you are using or choose a different pull up style.

Note the option for strict pull ups.  Choose a number you can get close to unbroken at least for the first 2 AMRAPS.

The way this works is you will start the clock and do as many times through of 6-6 as possible plus any additional reps at the end in 3 min.  Then you will rest  1 min.  START FROM THE BEGINNING with a fresh round for each new amrap.  You will do a 3 min AMRAP 4 total times.

For the pull ups you may choose kipping, jumping, ring row, supine bar row, or strict.  If you don't have access to a pull up bar - we don't love the bent over row for this workout.  Instead we would sub burpees.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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 REPSHang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Pull Up Warm Up

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

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 DB Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

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

RX + Men: 50# DBs + / and take reps up to 8 + 8
RX + Women: 35# DBs + / and take reps up to 8 + 8

(Feel Free to Go Heavier if you think you can!)
Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round and go for it.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

NOTES:

We do NOT need you guys doing a million pull ups in this workout - so go up to 8 and 8 if you think you are going to be able to hold a round every 30 seconds or so throughout at the 6-6 numbers.

On the FLIP side - if 6-6 won't allow you to get at least 3 rounds per AMRAP you should alter the weight you are using or choose a different pull up style.

Note the option for strict pull ups.  Choose a number you can get close to unbroken at least for the first 2 AMRAPS.

The way this works is you will start the clock and do as many times through of 6-6 as possible plus any additional reps at the end in 3 min.  Then you will rest  1 min.  START FROM THE BEGINNING with a fresh round for each new amrap.  You will do a 3 min AMRAP 4 total times.

For the pull ups you may choose kipping, jumping, ring row, supine bar row, or strict.  If you don't have access to a pull up bar - we don't love the bent over row for this workout.  Instead we would sub burpees.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

PROGRAM C

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

2 Muscle Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / and take reps up to 3 + 8
RX + Women: 75# + / and take reps up to 3 + 8

(Feel Free to Go Heavier if you think you can!)

Strict Muscle Up Option:  Lower reps to 1 Muscle Up or 2 if you are a beast at strict.

Score: Total Number of Completed Rounds (2-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 12 Total Rounds+

NOTES:

As always you can work on your muscle ups in this workout whether you have them or have to sub them out for jumping or banded.  Muscle ups can be bar or ring - whatever you have/want to work on.

The way this works is you will start the clock and do as many times through of 2-6 as possible plus any additional reps at the end in 3 min.  Then you will rest  1 min.  START FROM THE BEGINNING with a fresh round for each new amrap.  You will do a 3 min AMRAP 4 total times.

Choose a type of muscle up that challenges you but allows you to get at least 3 rounds in every 3 minute amrap.  If you have muscle ups but 2 every time will be in singles - lower to just 1 rep every round!

If doing jumping or banded make sure that you make it difficult enough that you have to focus on a big pull and a good transition.  Don't make it so easy that you don't have work the technique.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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!

4 Times You Will Complete:

4 Rounds
8 Goblet Squats
8 Ring/TRX Rows (or bent over rows - 8 each side)

Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total time including rest minutes
Goal: Under 20 Min

NOTES:

For this workout you will complete 8 Goblet Squats (or air squats) then 8 Ring/TRX rows (or 8 per side bent over rows).  Go through that a total of 4 times.

Then rest 1 minute.

Complete that whole thing 3 more times (for a total of 4 x 4 rounds)

The idea for the goblet squats would be to not have to break them up.  At least for the most part.  So if 8 in a row with weight will be challenging - you may choose to do air squats (no weight).  Air squats are also the right choice if you are unable to keep the heels down, knees out, and chest up in the bottom of the squat!  No plopping!

Hold your KB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

For the ring/TRX band rows - remember that the more parallel to the ground you are - the more difficult these become.  Start with the arms straight at the bottom and pull your body all the way up to touch your hands.  Keep the body position tight.  Squeeze the belly and the butt. You may also do these with a bar in the rack.

If you don't have bands or a rack to do these with - you may do 8 reps single arm bent over row right, 8 reps single arm bent over row left instead.

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

5-10 reps of quality movement through each

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

For Time
10 Devil Press
5 Thrusters
9 Devil Press
5 Thrusters
8 Devil Press
5 Thrusters
7 Devil Press
5 Thrusters
6 Devil Press
5 Thrusters
5 Devil Press
5 Thrusters
4 Devil Press
5 Thrusters
3 Devil Press
5 Thrusters
2 Devil Press
5 Thrusters
1 Devil Press

In other words....

10-1 Devil Press
5 Thrusters Between Each Set

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

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

Score: Total Time
Goal: Under 15 Min

NOTES:

Honestly - I don't think we can let Julian program anymore.  He's fired.

So the way this works is you go down by 1 rep each set on the devil press, and always do 5 thrusters between sets of devil press.

Ouch.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

If you need some sub options you can scale down to a burpee + KB swing, a plate burpee, or even just a regular burpee.  Choose a method that works with your equipment and allows you to finish around or under 15 min!

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.

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

5-10 reps of quality movement through each

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

For Time
10 Plate Burpees
5 Thrusters
9 Plate Burpees
5 Thrusters
8 Plate Burpees
5 Thrusters
7 Plate Burpees
5 Thrusters
6 Plate Burpees
5 Thrusters
5 Plate Burpees
5 Thrusters
4 Plate Burpees
5 Thrusters
3 Plate Burpees
5 Thrusters
2 Plate Burpees
5 Thrusters
1 Plate Burpees

In other words....

10-1 Plate Burpees
5 Thrusters Between Each Set

RX Men: 45# Plate, 75# Thruster
RX Women: 25# Plate, 55# Thruster

RX + Men: 45# Plate, 95# Thruster +
RX + Women: 25# Plate, 65# Thruster +

(Some of you super duper freaks - feel free to go even heavier on the thruster if you can keep it unbroken.)

Score: Total Time
Goal: Under 12 Min

NOTES:

Honestly - I don't think we can let Julian program anymore.  He's fired.

So the way this works is you go down by 1 rep each set on the plate burpee, and always do 5 thrusters between sets of plate burpees.

Ouch.

For the plate burpee the plate will start on the ground.  Hands are on the plate.  Jump or step the feet back.  Lower the chest and thighs down to touch.  Press to lock out.  Jump or step the feet in.  Pick up the plate with straight arms and flat back/chest up.  Stand up keeping the plate close and arms straight.  Shrug the shoulders.  Guide the plate overhead locking out with the biceps by the ears and belly tight.  Lower back under control.  Check our tip for putting a 5 lb plate under you so that you can avoid squishing your fingers!

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.

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

5-10 reps of quality movement through each

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

For Time
10 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
9 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
8 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
7 Sandbag Burpee Over Shoulder
5 Sandbag Thruster
6 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
5 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
4 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
3 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
2 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
1 Sandbag Burpee Over Shoulder

In other words....

10-1 Sandbag Burpee Over the Shoulder
5 Thrusters Between Each Set

No RX or RX+ just use what you've got!!

Score: Total Time
Goal: Under 17 Min

NOTES:
***You of course can do a combination of dumbbell/barbell/sandbag versions that work for you!

Honestly - I don't think we can let Julian program anymore.  He's fired.

So the way this works is you go down by 1 rep each set on the burpee sandbag over shoulder, and always do 5 sandbag thrusters between sets of burpee sandbag over shoulder.

Ouch.

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

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

You may also do side to side sandbag thrusters. For the side to side sandbag thrusters you will have the bag on one shoulder.  Squat to the bottom.  Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

TEAM VERSION

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

5-10 reps of quality movement through each

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

In Teams of 2 complete:

For Time

100 Devil Press

Every Time You Want to Switch

5 Synchro Thrusters

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

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

Score: Total Time
Goal: Under 15 Min

NOTES:

The way the team version works is the partners will work through the 100 devil press - 1 person working at a time.  Whenever you want to switch who is doing devil press - you must BOTH do 5 thrusters at the same time.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

If you need some sub options you can scale down to a burpee + KB swing, a plate burpee, or even just a regular burpee.  Choose a method that works with your equipment and allows you to finish around or under 15 min!

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.