2 ROUNDS
30 Seconds Per Side: Box Pigeon
30 Seconds Bench Tricep Stretch
30 Seconds Low Squat to Standing Straddle Extensions

Box Pigeon:
1. Begin standing in front of your box, toes face forward. The height of the box may vary— The taller the box, the more challenging the stretch.
2. Lift your right foot, and set it flat on top of the box.
3. Shift your right foot to the left, until it sits even with your left hip.
4. Allow your right knee to gently fall to the right, pressing towards the box.
5. Use your right hand to apply more pressure to the right knee, if a greater stretch is desired.
6. Make sure to keep the bottom (left) leg straight, and hips open. Your chest may fold forward, over the right leg, in order to increase the stretch.
7. Repeat on the opposite side.

Bench Tricep Stretch:
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Low Squat to Standing Straddle Extensions:
1. Begin in a low, wide squat. Hands on the floor in front of you.
2. Slowly, lift the glutes into the air, until you straighten out the legs.
3. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
4. Allow the chest to hang between the legs as much as possible.
5. Hold at the top.
6. Return to your low squat starting position, moving slowly through each rep.

EMOM 15 Min
(Every Minute on the Minute for 15 Min)
Min 1: Tucked Hollow Heel Touches
Min 2: Inchworm + Push-Up
Min 3: Jumping Squats

Subs / Scales

Min 1: Static tucked hollow hold
Min 2: Push-up with knees on the ground
Min 3: Bodyweight squats only / Bodyweight squats to a box

Score: Put how many TOTAL jumping / air squats you got throughout

Tucked Hollow Heel Touches:
1. Begin in a tucked hollow hold, with your knees bent at 90 degrees and shins parallel to the ground, arms extended down by your sides. Lower back is actively pressing into the ground.
2. Touch your right hand to the side of your right heel. Continue pressing your lower back into the ground.
3. Touch your left hand to your left heel. Continue pressing your lower back into the ground.
4. Alternate touching each heel, while maintaining a tight tucked position.

Inchworm + Push Up:
1. Begin standing with your feet hip width apart, and relaxed legs.
2. Allow your chest to fall forward, bringing it as close to your quads as your mobility allows. Arms will hang forward towards the floor, with a goal of touching the floor.
3. Keeping your feet in the same spot for the entire set, begin walking your hands forward, until extend yourself into a plank position. Your shoulders should be positioned directly over your wrists
4. Squeeze your glutes, tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten our the lower back. No sagging allowed.
5. Reinforce shoulder extension at the top each rep by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. Keeping your body in one line, lower yourself to the floor, until your chest makes contact. Your elbows should track backwards as you lower and lift.
7. Push back up into full extension at the top.
8. Begin walking your hands back in towards your feet. Getting them as close to your toes as possible to maximize the hamstring stretch.

For QUALITY

Every 30 Seconds for 10 Rounds Complete:
Cartwheel + Forward Roll + Candlestick Roll

Subs / Scales:
Small Cartwheel / Slow Forward Roll / Candlestick with Bent Knees

No Score

Cartwheel + Forward Roll + Candlestick Roll:

1. In this series, you will connect three foundational gymnastics skills.
2. First, complete one cartwheel, smoothly stepping your feet together at the end, to set up for your forward roll.
3. Next, move straight into one forward roll, standing up fully at the top.
4. Last, sit your glutes back to your heels, and roll into your candlestick position. To stand, pull your heels towards your glutes, and shift your shoulders over your toes.
5. Finish in a full stand.

Part 1
4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over

No Rest Between movements.
Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.
Score is weight for dumbbell bench.

Bring dumbbells down to the chest for each rep of the dumbbell bench.  Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head.  Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest.  Work to keep your belly tight throughout so you don't arch too much.

Part 2
4 Rounds

10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.

For the Flys you will lay flat on the bench.  Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body).  Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something for support.  Row one dumbbell from that bent over position.  Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body.  Return all the way down each time.

Tall Jerk (4 x 4)

Starting with the bar just above the head - push under to lockout - stand.For this movement you will use a pretty light - for the first set even empty - bar.  You will press it about half way up - just above the forehead.  Then you will pause and then BAM!!!  Press yourself down SUPER fast to lockout!

You may choose to practice this with a push or a split jerk.  This is really training speed under the bar and the concept of you pressing YOURSELF down and not the bar up.

When you land the bar should be locked out over the middle of the body with the belly tight and the elbows locked.

If you do a split the front heel should be down.  Make sure the back foot doesnt turn out excessively. Both front and back knees should be bent.

Clean and Jerk (7 x 2 (singles <10 sec rest between singles))

Rest as needed between sets.  Add weight as technique allows.  Clean may be power or full.
For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.

The bar will start on the ground.  Heels are down, knees are bent slightly, arms are long and straight, bar is close to the body, back is flat and chest is up. You will clean it by driving the heels into the ground as you lift your chest.  Keep the arms straight!  Once past the knees you will pick up speed.  Keep the heels down as you stand hard and fast and finally almost JUMP with the bar as you shrug the shoulders.  Elbows will pull up and out to keep the bar close as you pull yourself under the bar.  You may catch in a full squat or a partial squat with the bar on the shoulders and elbows high.  Heels should be down and knees out in the catch.

Since these will be heavy you should stand with the bar out of the clean and then re-set the feet and anything else before the jerk.

For the jerk you will dip by keeping the heels down, allowing the knees to come forward and out.  Keeping the chest up and not dropping it forward.  Let the hips sink straight down.  The dip is shallow.  From the dip you will stand up hard and fast jumping the power from the legs into the bar.  Pop the bar off of the shoulder and continue pressing it up, but also YOURSELF DOWN!  You may catch in a power or split position.  Stand to finish.

Bench Press (5-5-3-3-3-1-1-1-1)

So today you are working up to some super heavy singles on the bench.  Only do this if you have someone to spot you or some sort of safety net!

This workout would be great to combine with the Suns Out Guns Out this week and you can go lighter or eliminate the dumbbell bench in that part if you want!

Ok so, for this the goal is to go up in weight each time.  Rest 2-3 min between sets.  The first set of 5 is heavy but manageable.  The second set is a really rough set of 5.

First set of 3 is just a little heavier than the last set of 5...and so on.

Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench!  For these reps - pull the shoulder blades back and down.  Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide.  Touch the chest at the bottom.  Lock out completely at the top.

If you don't have a spot and still want to bench - just don't do the singles.  Do 9 sets of 5 at a safe weight.

FOR TIME

400 Meter Heavy Object Carry for Time

If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.

If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.

You may also choose to carry the bar in the front or back rack and walk.This is to gain strength in the upper back and midline!

8 Rounds
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left

Idea weight for Men: 55#
Idea weight for Women: 35#

NOTES:

For this booty blaster portion you will hold the dumbbell or KB at the shoulder with the opposite hand from the working leg.  Step the foot back with a long step so that the front heel stays on the ground when the back knee kisses.  Drive out of the heel to stand

After 8 reps of the reverse lunge on one side.  Keep the working leg the same as you switch to the single leg deadlift.  Again you will hold the weight in the opposite side hand.  Keep the working heel down as you hinge at the hip, keep the chest up and only allow a slight bend in the knee.  Tap the weight on the ground.  Squeeze the butt to come up.

This is not for time, but try not to rest much.  Definitely the goal is to not rest in between exercises for the same working leg.

5 Rounds
30 Russian Twists
3 Plank Ups

This one is for time

Men use 25# ish
Women use 10-15#

NOTES:

You will complete 30 russian twists by sitting on the ground and leaning back a bit, bending the knees. You will hold a DB or a plate at your waist and rotate side to side tapping the weight to the floor.  Every time you tap you count that as 1 rep.

Once you have completed 30 reps you will put the feet on a box or bench and be in the push up position.  Walk your hands back toward your feet as you pike your hips up.  Then walk your hands back out to the plank.  That is 1 rep.  No sloppiness or sagging!

Street Parking GYMNASTICS is programmed by national level gymnast Kati Breazeal.  This workouts are designed to help you learn and gain control of your body.  If you are interested in adding strength and coordination in the gymnastics movments - these are for you!

2 Rounds
30 Seconds Standing Straddle with Alternating Bent Knees
30 Seconds Lying Twist (Right + Left)
10 Backward Single Arm Circles (Right + Left)

Standing Straddle with Alternating Bent Knees:
1. Begin standing with your feet outside the hips; soft bend in the knees.
2. Hinging at the hips, allow your chest to fall forward, between your legs as much as possible. Allow the arms to extend down, hanging the hands towards the floor.
3. Keeping the left leg straight, bend the right knee and lift only the right heel off the ground.
4. Sink deeper into the stretch (chest between the legs). You should feel the left hamstring stretching, while the right hamstring relaxes.
5. Switch legs: Lock out the right leg, and bend the left knee, lifting the left heel off the ground.
6. Sink into the stretch as much as possible.
7. Continue alternating back and forth between both sides.

Lying Twist:
1. Begin lying on the floor, stomach to ground, legs together, arms extended out to the sides.
2. Press your left hand into the floor, and use it to help lift your left shoulder, and twist your torso towards the right arm. The left side of your chest should slowly peel off the floor.
3. As you are twisting your upper body, take your left foot, and place it on the side of your right knee. Allow your left knee to drop to the floor towards your right arm, which will help you twist (and thus, stretch) a little more.
4. Return to your starting position, and repeat on the right side.

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
Min 1: 30 Seconds Planché Plank
Min 2: 30 Seconds Dual Dumbbell Lat Raises (Moderate weight)
Min 3: 30 Seconds Bicycles

**Enter weight used for Lat Raises for score.

SUB OPTIONS:
Planché plank with knees on the ground / Regular plank / Regular plank with knees on the ground
Use light weight
Do not extend the leg forward

Planche Plank:
1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Set your shoulders directly over your wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. Once set, press your toes into the ground and lift your heels higher to shift your weight forward. You want move your shoulders from being stacked over your wrists, to being farther forward, over your fingertips.

Dual Dumbbell Lat Raises:
1. Begin standing with your feet together, dumbbells in hand with your arms hanging down. The dumbbells should be resting on the front of your quads.
2. Keeping the arms straight, lift the dumbbells overhead to reach full extension.
3. Slowly bring the dumbbells back down, keeping the arms straight.
4. The goal is to keep the midline engaged and tight during each rep, and only use the lats to raise and lower the arms.

Bicycles:
1. Begin in a hollow position on the ground, with your hands behind your head.
2. Bend your right knee.
3. Twist your torso until your left elbow hits the top of your right knee.
4. Return to your hollow position.
5. Bend the left knee, and twist your torso until you touch your right elbow to the left knee.
6. Return to your hollow position and continue alternating sides.
7. Make sure to keep your lower back pressing into the ground at all times throughout the set.

3 Rounds for Quality
Rest as Needed Between Rounds

30 Seconds Continuous Work: Box Handstand Shoulder Taps
3 Forward Rolls from High Box
10 Headstand + Pike Extensions

SUB OPTIONS:
Regular Plank / Drop knees to the floor
Roll from short box / Roll on the floor only / Roll on pillows
Less range of motion (feet do not come down to the floor) / Tuck to Headstand Extensions / Static headstand hold / Static tucked headstand hold

Box Handstand Shoulder Taps:
1. Begin in a Box Handstand Hold, with your legs straight and toes on the box.
2. To initiate the shift, press your left hand into the ground, with the goal of pushing your left shoulder into your left ear until they make contact. This will shift your body to be centered over your left hand.
3. Carefully lift your right hand off the floor, tap your right shoulder, and return to your normal handstand.
4. Press your right hand into the ground, and push your right shoulder into your right ear.
5. Once your body is centered over the right hand, lift the left hand, tap your left shoulder, and return to your normal handstand.

Forward Rolls from High Box:
1. Begin standing in front of your tall box, with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you. Step each foot onto the box, and bring your hips over your hands as much as possible, as this will help create a very easy "tip over".
3. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where a ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
4. To initiate the roll, your elbows will have a slow, consistent bend, until you find yourself rolling down one vertebrae at a time from the box to the floor. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
5. Your feet will land on the floor in front of you, setting you in a safe, seated position.
6. Once comfortable, you may increase speed, by moving faster through the steps.
7. To stand more quickly, pull your heels into your glutes, and shift your shoulders forward, fully over your toes to land in a low squat. Stand.

Headstand + Pike Extensions:

1. Begin in a Headstand Hold.
2. Keeping the legs together and straight, carefully lower the toes to the floor until they make light contact.
3. As soon as the toes touch the floor, use your core to lift your straight legs back to your starting Headstand Hold.

Metcon (Distance)

Run Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Row Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.
You could also have a goal PACE for the HARD intervals.  For girls 2:05 or less (faster if you are good on the rower).  Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Bike Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+  Girls over 300 would be a TOUGH goal.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Deadlift (6 x 5)

Add weight each set as long as you are still moving well.
Rest as needed between sets.

Start with the bar on the ground.  Feet are under the hips with the heels down.  Knees are bent slightly with the knees behind the bar.  There is a hinge from the hips and chest is over the bar but pulled up with straight arms.  Back is flat.

To lift the bar brace through the belly.  Then drive the heels down as you pull the chest up.  Actively pull the bar into the body as you stand.

Once you are standing all of the way up with the bar you will reach the butt back and slide the bar down the body.  Keep the chest up.  No excessive bounce at the bottom.  Sets of 5 should be touch and go.

Weighted Hip Extension/Good Morning (5 x 8)

Use what equipment you haveFor these you will either hold a plate at the chest and perform the movement on a GHD or you will do a good morning with the bar on your back.

Focus for either one will be to keep the back flat and keep the legs pretty straight.  Go LIGHT if this is new for you.

Goal would be to get to 90 degrees but if you are unable to keep a flat back position due to strength or flexibility, you may shorten to a range of motion where you can move correctly!

SQUEEZE THE BUTT TO STAND UP!

Part 1:
4 Rounds

Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)

No rest between sets

2-3 Min Rest between rounds

Log heaviest set weightDBs are at your sides with a slight bend in the elbow you will raise them out to the side/slighty in front of you.  Bring the dumbbells in line with the shoulders then lower back down.

If you do not have dumbbells for all 3 weights you can even use plates!

Part 2
Superset
4 Rounds

DB Seated Shoulder Press 10-12
DB Seated Reverse  Fly 10-12 Reps

No rest between exercises

Rest 2-3 Min between rounds

Mark weight used for pressesYou can also use a barbell for the shoulder press if you need to for weight's sake.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the reverse flies you will prob have to use a lighter weight.  You will sit at the edge of your bench and lean forward.  You will then let the dumbbells hang to your sides and raise them with slightly bent elbows like you are flapping your wings!

Part 3
Superset
4 Rounds

DB or Barbell Upright Row 10-12 Reps
Plate Front Raise to FAILURE

No rest between exercises

Rest 3-4 Min between rounds

Mark weight used for Upright RowFor upright row you will be standing. Hold the dumbbells or barbell with a narrow grip.  Pull the shoulders back and down and then bring the elbows high and outside as you pull the weight up (like you are zipping up your jacket).  Keep the belly tight!

For the plate front raise allow a slight bend in the elbow.  Bring the plate up to just under face level.  Go to failure or at least until you start feeling you need to add help from your hip in to get the plate up!

Hang Snatch (6 x 3)

Rest as needed between sets.  Do not count warm up sets.  Make sure you get at least 6 sets in that are challenging for you, but only go as heavy as you can move WELL.

For this movement you will lift the bar safely with a wide (overhead squat) grip up to a full standing position.  You will use that hook grip if possible!

Feet should be under the hips.  Heels down.  Belly tight.  Arms long and straight.  Bar close to the body.

You will dip the chest forward slightly and bend the knees.  Allow the bar to slide down the leg as you pull it in close to the body.  Keep the chest and eyes up. Back Flat.  Heels down.

Once part of the way down the thigh but still above the knee you will scoop the hips under to jump straight UP and shrug with the bar keeping the arms straight.  Keep those heels down as long as possible.

From here you will pull the elbows high and outside to keep the bar close as you start to pull yourself under and press to lock out in the bottom of a solid overhead squat.

In the bottom the heels should be down about shoulder width apart with the knees out.  Butt should be lower than the knees and chest up.  No plopping or rounding of the back in the bottom.  Keep the belly tight.  Bar is over the middle of the body.  Press up into the bar and rotoate the armpits forward.  Stand to finish!

Lower back to the hip to start next rep!

If this movement is new for you - you are welcome to do a hang power snatch + and overhead squat.  Do NOT land with your feet super wide.  No wider than your squat stance.

Snatch Balance (5 x 2)

Lower the weight back down to roughly the weight you counted as your first working set for Part 1.  This will be HIGHLY dependent on your comfortability with this movement.

We care more about speed and good movement for this than weight.

The bar will start on the back with that same wide grip.  You will dip keeping the chest up and the shoulder over the hip over the heel.  The knees will shoot slightly forward in the dip.

You will drive the power from the legs into the bar and once it is weightless and moving up you will press against it - to move your body DOWN once again into the bottom of the overhead squat.

Stand to finish.

Lower the bar back to the back SAFELY.  Absorb with the knees and do not do this more heavy than you are comfortable lowering back onto the back.

If this movement is new for you - you may go LIGHT and not press ALL of the way down to the bottom but just part of the way down and then slowly and under control finish the overhead squat.

2 Rounds
10 Cat + Cow
30 Second Bench Tricep Stretch
30 Second Floor Pigeon Right
30 Second Floor Pigeon Left

Cat + Cow:
1. Begin in a tabletop position on the floor, with your knees under your hips, and hands under your shoulders.
2. Inhale a deep breath as you arch your back (stomach drops toward the floor), and lift your chin to the sky.
3. As you exhale all of your air, press your hands and knees into the ground, and contract your core to round the back as much as possible. Tuck your chin into your chest.
4. Repeat, moving slowly through each position, and inhaling/exhaling as much as possible.

Bench Tricep Stretch:
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Floor Pigeon Stretch Right:

1. Begin on the floor, hands planted flat for support.
2. Send your right knee forward (heel close to glute), and extend the left leg straight behind you. This will be similar to a split with a front, bent knee.
3. Once comfortable, sit your right hip towards the floor, until the entire outside of your right leg is in contact with the ground.
4. You can play with keeping a tall chest, or bending forward over the right knee, for variations of the stretch.
5. Repeat on the left side.

3 Rounds for QUALITY
10 Alternating Dumbbell Curl + Overhead Press (As heavy as possible)
10 Zombie Sit-Ups + Backward Fold
20 Hollow Pulses
(Enter weight used for Overhead Press as your score)

SUB OPTIONS:
Use lighter weight
Swing your arms forward to help with the sit-up
Tucked Hollow Pulses

Zombie Sit Up + Backward Fold:
1. Begin in a seated pike position, with your legs together and extended straight in front of you. Toes will be pointed, and the palms of your hands in contact with the ground (ideally for the entire movement).
2. Engage the core, and begin to lay backwards, rounding your back to the ground.
3. Once fully extended, laying on the floor, use your core and hip flexors to pull your heels off the floor. The legs will remain straight for the entire movement.
4. With your palms and back remaining in contact with the floor, continue piking the hips, pulling your legs towards your face, and pushing the toes towards the ground behind your head (you should be staring at the tops of your knees). At this point, most of your back will peel off the floor as you roll onto the back of your shoulders. You will end in what feels like an upside-down pike stretch.
5. To roll forward, lift your toes off the ground, begin pressing your entire back, back into the floor one vertebrae at a time (think of rolling down through your spine), and slowly directing the heels back to towards the floor. Your palms will still be in contact with the ground.
6. Once your legs are fully extended on the floor, once again, engage your core and sit-up. Your palms and entire lower body should remain on the ground. Do not allow your legs to lift off.
7. Sliding your palms along the sides of your calves, reach them as far forward (towards the heels) as your hamstring mobility allows. You should be moving through a seated pike stretch, pressing your chest into the tops of your quads.
8. Reach your full range of motion in the pike stretch, and repeat.

Hollow Pulses:
1. Begin in a hollow hold with your arms by your sides, focusing on pulling the belly button in, to press the lower back to the floor.
2. To pulse, engage the core and simultaneously lift the shoulders and toes a few inches higher.
3. Return to your starting hollow position.
4. Repeat

EMOM x 6:

Every Minute on the Minute for 6 Minutes. Move at a moderate pace the entire time.
40 Seconds: Continuous Work: 1 Wall Walk + 0:10 Handstand Hold
40 Seconds: Continuous Work: Kick-Up to Handstand Hold Practice

SUB OPTIONS:
Regular Plank / Drop knees to the floor
Roll from short box / Roll on the floor only / Roll on pillows
Small kick-ups to a point you feel comfortable and safe

After you have completed the EMOM:
Buy Out:

10 Forward Roll from High Box

Wall Walk + Handstand Hold:

1. Begin in the bottom of a push-up position, with your feet by the wall.
2. Push-up into a plank. Extend the shoulders by "pushing the floor away", which will slightly round the upper back, giving you a sturdy base in which to begin your wall walk.
3. Lift your first foot and press it into the wall.
4. As you lift your second foot to the wall, you will simultaneously step your opposite hand backwards.
5. Continue walking your feet up the wall, while stepping your hands back, towards the wall, until you finish in a handstand.
6. Being as tight as possible, hold for ten seconds.
7. Walk back down the wall by retracing the same "stepping" movement pattern you used to climb up the wall.
8. Once you bring your feet to the ground, move through your plank position, and lower all the way to the floor to complete.

Kick Up to Handstand Hold
1. Begin in a wide split lunge, with your dominant leg out front. Both knees need to be bent— You want to be able to bounce up and down comfortably.
2. Arms are extended in front of you, with your hands at hip height. Fingers need to be spread and prepared to grip the floor.
3. Slow shift your weight forward as you approach the floor. Try to lay your stomach on the top of your quad.
4. As you set your hands on the floor, use your front (dominant) leg to gently push off the floor, initiating the press towards a handstand. This should feel slow, and ""strength-based"".
5. Focus on getting your non-dominant leg to the wall, and slowly bringing the legs together into a full handstand. Empahsis on ""slow""!

3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest

Go LIGHTER than you think and increase weight for round 2-3 if you can.

Score is weight you used (either bar + plates or total weight of the dumbbells)Each rep will be 3 seconds down and 3 seconds back up.  This is true for all 3 stations.

For the split squats you will want back leg slightly elevated. Make sure you aren't TOO far forward from the elevated leg that you are getting stuck or that the heel is coming up at the bottom.  Get as low as possible and make sure the knee is not buckling in.

May do these with a bar on the back or dumbbells in each hand.
Stand up, but to not fully extend the knee and hip at the top.
Remember, 3 seconds down and 3 seconds up.
For the romanian deadlifts  you will do the same thing.  3 seconds down and 3 seconds back up.  The knees will soften but will remain mostly straight through out.  Keep the back flat and chest up.

6 Minute EMOM
Every Minute on the Minute for 6 Minutes

30 Seconds Hanging Knee Tuck Kick Outs
30 Seconds Rest
30 Seconds up Down Plank
30 Seconds Rest

Back and forth for 6 Min (6 Rounds)For the hanging knee tucks  you will hang from the bar and have both knees tucked to the chest.  You will kick one foot out - bring it in.  Then kick the other foot out and bring it in.  Cycle for 30 seconds.

For the Up Down Plank you will start in a plank position on the elbows.  One hand at a time come up to the hands - then back down to the elbows.  Alternate which hand comes up and down first for each rep.

Metcon (Distance)

Run Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!
RX + - wear a vest if you are into that sort of thing.Your on pace should be similar to a pace if you were doing a HARD mile.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Distance)

Row Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!Your ON pace should be similar to a pace if you were doing a HARD 2k row.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Calories)

Bike Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!Your ON pace should be HARD.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

3-5 Rounds
As a Circuit

15 Curls (Palms Up)(Alternating)
15 Hammer Curls (Alternating)
200' Curling Carrying Walk
200' Plate Carry at 90 degrees
Max Push Ups
Max Elevated Push Ups

Rest as needed

All of that is one big set.  Try to rest as little as possible between movements.
Rest as needed between sets.

Keep the belly tight through all of the movements.
For the first set go lighter than you think and go from there for subsequent sets.
Post dumbbell weight for curls.

For the Push ups - if you are unable to do at least 10 each round you may go to the knees.

Hang Clean (6 x 2)

Rest as needed between sets. 

Every set should be heavy, go up as you are successful and moving well.
The purpose of the hang clean is to work on pulling under the weight fast!!

The bar will start at the hip.  The feet start under the hips.  You dip the chest forward and pull the bar into the body.  Allow the knees to bend slightly on the dip and keep the heels down.  The arms stay long.

From the dip position you will stand up hard and fast.  Think of FINISHING with the legs and squeezing the butt.  Almost JUMP.  Add a shoulder shrug and then start to pull yourself DOWN.

During this portion you will let the elbows come high and outside to keep the bar close.  Rotate the elbows around FAST and catch the bar in a full front squat with the bar on the shoulders and the elbows high.  Butt should be lower than the knees.  Feet will have moved out into the squat stance.  Heels are down.  Knees are out.  Chest is up with no rounding or collapsing of the back.  Belly tight!  Stand up leading with the chest and the elbows to finish the rep.  Lower the weight back to the waist to start rep #2!

Clean Pull (5 x 3)

Use the weight that you finished your heaviest set of 2 hang cleans.

This part of the movement is just the UP part of the clean.  It is basically a clean deadlift and a shrug.

Bar starts on the ground.  Heels are down.  Hands are just outside of the legs.  Knees are bent slightly.  Hinge at the hips so that the chest is just over/slightly behind the bar.

Stand by driving the heels in the ground and lifting the chest.  Also focus on pulling the bar into the body.  Once past the knees think about scooping the hips under and then finishing or JUMPING straight up and shrugging the shoulders to allow the bar to start to travel up the body.

Re-set back down at the bottom for the next rep.

Rest as needed between sets.

Back Squat (10 x 3)

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

For these reps the bar will be on the back.  Feet are shoulder width apart and before you start the squat you should make sure that the chest is up, and belly is tight!

To perform the squat reach the butt back and down.  Keep the belly tight and chest up.  Keep the heels down.  Drive the knees out and get the butt lower than the knees at the bottom.  Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest.  Keep the the heels down, drive the knees out and keep that belly tight!  Fight the weight from pushing you forward.

Rest as needed between sets.  Shoot for about 2 min.

Weighted Pull Up Negatives (7 x 3)

If you are unable to add weight to these that is totally fine.

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.

We want to see a slow lower for these reps!

2 Rounds

10 Forward to Backward Swinging Kicks
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Low Squat to Standing Straddle Extensions

Forward to Backward Swinging Leg Kicks:
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)

Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Incline Push Ups with Clap
Min 3: 30 Seconds Continuous Hollow Hold

Sub Options:
Plank Shoulder Taps
Use a Taller Bench/Bar
Tucked Hollow Hold

You can put reps as score but really this is for quality.

Plank Step Ups to Dumbbells:
1. Set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should sit directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips.
2. As you squeeze your glutes, tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
3. Push your left hand into the floor, initiating shoulder extension in the left shoulder.
4. Step your right hand onto the dumbbell.
5. Extend the right shoulder by "pushing your hand into the dumbbell", and stepping your left hand onto the second dumbbell.
6. Return each hand to the floor one at a time.
7. Your body position should remain tight for the entire set.

Incline Push Ups with Clap:
1. Set up into a plank position with your hands shoulder width apart and set on a bench. The lower your bench (or, piece of equipment being used), the more challenging this drill will be.
2. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
3. Keeping your body in one line (from shoulders to heels), lower yourself to the bench, until your chest makes contact. Your elbows should track backwards, close to your body.
4. As you push back up, you need to be explosive. Aggressively press your hands into the bench, propelling your body vertically. As you reach your highest point (at the top of the rep), your hands will come air born, and you will quickly clap your hands before landing back on the bench, in your plank position. Make sure you have a slight bend in the elbows as you land back on the bench, to absorb the power, protecting the joint (never land with straight arms).
Hollow Hold:
1. Begin laying on your back with your legs extended forward, and arms set overhead and shoulder width apart
2. Brace your core by pulling your bellybutton into your spine, pushing the lower back into the floor. Your lower back needs to remain in contact with the floor for the duration of the set.
3. Simultaneously lift your shoulders and heels off the ground, while continuing to press the lower back into the floor.

3 Rounds
Rest As Needed Between Rounds
5 Handstand Clusters: Box Handstand Hold (Toes on Box) with 1 Shoulder Shrug + 2 Leg Marches (= 1 rep)
5 Straddle Toe Press
3 Cartwheels

Sub Options:
Bring your knees to the box to do the same movement pattern / Perform in a Plank (hands and feet on the floor)
You can put total time as your score but as always quality is what matters!
Lift one leg / Only lift heels off the ground
Level 1 Cartwheel (Swing legs around the side, close to the ground + slowly build)

Handstand Cluster:

1. Begin in a Box Handstand. The height of your box (or, piece of equipment being used) will be dependent on your hamstring mobility. The taller it is, the less the hamstring stretch will be.)
2. Complete one shoulder shrug: Extend your shoulders by “pushing the floor away”, getting as tall as possible. You should feel contact between your shoulders and ears. Hold this position.
3. Complete two leg lifts: Slowly, lift your right leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension (tightness). Your body should be in a straight line from your top foot to your hands. The left foot remains on the box for stability.
4. Return the right leg back to the box.
5. Lift your left leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension. Your body should be in a straight line from your top foot to your hands. The right foot remains on the box for stability.
6. Return the left leg back to the box.
7. Gently allow your shoulders to relax, sinking back towards the floor (there should be space between your shoulders and your ears.) This will “turn the shoulders off”, preparing you to re-extend for the next rep. 
8. Each Handstand Cluster consists of one shoulder shrug, plus two alternating leg lifts. 

Straddle Toe Press:

1. Begin standing with your feet set outside your hips, toes pointed outward to 45 degrees.
2. Hinging at the hips, drop your chest down, towards your legs. Set your hands on the ground. Pull your chest between your legs as much as possible. Hamstring mobility will be the limiting factor here. 
3. Spread your fingers and grip the floor to help with stability as you begin to press. “Pushing the floor away” will extend the shoulders, giving you a strong base in which to press. If your shoulders are relaxed, you will feel yourself collapsing when trying to shift forward. Extend strong!
4. To shift forward, lift both heels off the ground, and come forward onto your toes. Your shoulders will track over the front of your finger tips. Continue “pushing the floor away” to keep the shoulders engaged and your base strong. 
5. As you shift forward farther (your shoulders should be completely in front of your finger tips), you will continue lifting the heels, until the toes peel off the ground, and your full bodyweight is shifted into your hands.
6. Hold your legs off the floor as long as possible, before carefully lowering them back to the ground, landing back in your starting position.
7. *Note: The closer you can walk your feet to your hands, the easier it will be to shift your weight forward. Try to start the press with your feet right outside the hands.

Cartwheels:
1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position. 
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands. 
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical. 
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position. 
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor. 
8. Control your landing, and make sure you are fully balanced before moving on. 

Metcon (Distance)

Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

Metcon (Distance)

Row Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round.  Goal is to maintain it!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

Metcon (Distance)

Bike Version
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round.  Goal is to maintain it!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

10 Rounds
10 Single Arm Russian Swing Right
10 KB Reverse Lunge Right
10 Single Arm Russian Swing Left
10 KB Reverse Lunge Left

Men Use: 53#
Women Use: 24-35#

You can sub with a dumbbell if you need to!

Put what weight you use for your score.  This isn't for time, but try not to break often.Absolutely don't break bewteen a set of swings and the lunges on that same side.  If you need to break do it after a set of lunges.

For the swings you will hold the KB with only one hand.  Swing it between the legs.  Keep the heels down, bend the knee slightly, allow the chest to come forward.  Keep the chest up and back flat.  Stand up hard and fast bringing the KB to just eye level.

For the lunges you will hold the KB at the shoulder OPPOSITE of the leg that will stay forward in the lunge.  Step back and touch the back knee to the ground.  Drive up by pressing through the heel. Do all 10 reps on one side.

2 Rounds
30 Second Plank Hold with Right Hand and Left Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Left Hand and Right Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Right Elbow to Left Knee
30 Seconds Rest
30 Second Plank Hold with Left Elbow to Right Knee
30 Seconds Rest

PART 1

Superset #1
3-5 Rounds
Dumbbell Bench Press 10-15 Reps
Dumbbell Front Raise 10-15 Reps
Max Supine Rows (Ring or Bar)

Rest 2-3 Min Between Rounds

Log weight used for the bench press.For the dummbell bench press, choose a weight that  you can definitely get 10 reps, but 15 will be challenging.  You may sub barbell bench if you do not have appropriate dumbbells.

Go immediately from there into the front raises.  You may do this with a barbell, a plate, or the dumbbells.  Keep the belly tight and allow a slight bend in the elbow.  Bring the weight to 90 degrees.

Immediately after your front raises you will do a max set  supine rows.  Choose an angle that will allow you to get at least 10 - but no more than like 25 or so.

PART 2

Superset #2
3-5 Rounds
10-15 Dips (Stationary, Ring, or Bench)
10-15 Standing Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

Log weight used for shoulder press.

Dip on what you've got.  You may even do bench dips if necessary and can add weight on the lap if you need to make it more difficult.  Make sure the shoulder gets past the elbow at the bottom and lock out completely at the top.

Go immediately into the shoulder press. For the shoulder press you may use barbell or dumbbells.  Choose a weight that will allow you to get 10 for sure, but 15 will be difficult.  Keep the belly tight and get the bar all the way overhead! (Not pressed out in front of you!)

Go immediately into the shrugs!  Shrugs may be done with a bar or with dumbbells!  Who doesn't love shrugs.