Posts tagged Monday
MONDAY SHIFT 07/15/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up
Hey SHIFT crew! Hit the BODYWEIGHT WARM UP and the SQUAT WARM UP from Members Only today!!

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

Increase speed each round!

SHIFT WORKOUT

FOR TIME

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs
Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time
Goal: 15 Min or Less

NOTES:
Time Cap: 20 Min - For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up. You can do a knee push up burpee + high step up. You can do a no push up burpee step up. You can lower the step up. You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders. You will dip down keeping your chest up and weight in your heels. This is just a SMALL dip and is NOT a squat! You will use the power from your legs to help you drive the weight up over your head. Lock the elbows completely and pull it back over the middle of the body. Keep the belly tight!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB PUSH PRESS -

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

 
MONDAY 07/15/2019
 

This workout was originally posted on July 20, 2018! 5 Days after Molly's son - Baby Grizz - was born!
Post from that day:
This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Chest Opener, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

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

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

PROGRAM A

PROGRAM A

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

All found in Members Only on the website!

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

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

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

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. The movement finishes with the DBs and biceps by the ears!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB PUSH PRESS -

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

 
MONDAY SHIFT 07/08/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SQUAT WARM UP

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

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Jump Overs/Step Ups
10 Goblet Squats

Idea weight for Men: 35-55# Single DB/KB
Idea weight for Women: 12-30# Single KB/DB

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

NOTES:

For this workout you cans actually pick if you want to jump ON something - like a low step or stack of plates - jump OVER something - like a laundry basket or your KB/DB - or do a step up.

If you choose to jump on or over something - make sure that you drive the knees out on the dip and the land! Absorb the landing by bending the knees! Face what you are jumping on or over. Use a 2 foot take off if you can, but you can also build confidence by doing a little skip over type motion if needed.

If you are doing a step up choose something that will challenge you since it's onky 10 at a time. Alternate feet with each step up. So you will end up doing 5 per leg each set. Make sure you put your whole foot on the box and that the knee doesn't cave in!

For the goblet squats you will hold a single KB or DB at the chest with the elbows tucked in! Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly.

Reach the butt back and down. Drive the knees out and focus on keeping your heels and toes down! Keep reaching the butt back and lifting the chest unti you get your butt lower than the knees at the bottom. Do not allow yourself to collapse or roll forward. Do not allow the knees to roll in.

Drive through the heels and press knees out to stand up fully at the top.

If you are unable to get that low without collapsing while holding weight - try it without the weight!

If you have any pain going that low you may choose to squat to a higher target or try holding onto the back of a chair or pole to help you stay in your heels as you go down.

MOVEMENT TIP
MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
MONDAY 07/08/2019
 

This workout was originally posted almost a year ago on 07/14/2018! Make sure you go back and see how you did!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Morning Coffee
Post: Hip Flexors/Psoas, SI Joint Release

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

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

Box Jump Warm Up

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

WORKOUT

For Time
5 Box Jumps
10 Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

Lower the bar to the ground for the next rep.

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

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

Box Jump Warm Up

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

WORKOUT

For Time
5 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 DB Squat Cleans

RX Men: 40# DBs / 24"ish box
RX Women: 25# DBs / 20"ish box

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

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the DB squat cleans the DBs will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the dumbbells. Keep the dumbbells close to the body as travel up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the weight to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

Lower the dumbbells to the ground for the next rep. Only one head of the db needs to touch at the bottom of each rep.

PROGRAM C

PROGRAM C

WARM UP

SQUAT WARM UP

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

Box Jump Warm Up

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

WORKOUT
For Time
5 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
10 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
15 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
20 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
25 Box Jumps
10 Odd Object Clean/Move

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

You may pick heavy dball over the shoulder, sandbag power or full cleans, tire flips - whatever you want to throw in!

Depending on what you pick here you may need to lower the reps. It should be something you can move through well and not have to rest outside of the 30 seconds too much.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

TEAM VERSION

PROGRAM C

WARM UP

SQUAT WARM UP

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

Box Jump Warm Up

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

WORKOUT
For Time
PARTNER 1:
5 Box Jumps
10 Squat Cleans

PARTNER 2:
5 Box Jumps
10 Squat Cleans

PARTNER 1:
10 Box Jumps
10 Squat Cleans

PARTNER 2:
10 Box Jumps
10 Squat Cleans

PARTNER1:
15 Box Jumps
10 Squat Cleans

PARTNER 2:
15 Box Jumps
10 Squat Cleans

PARTNER 1:
20 Box Jumps
10 Squat Cleans

PARTNER 2:
20 Box Jumps
10 Squat Cleans

PARTNER 1:
25 Box Jumps
10 Squat Cleans

PARTNER 2:
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Pick the weight and jump that is right for each partner. Doesn't have to match up! You want to take similar time on each interval.

You go I go - rest when your partner is working.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

MOVEMENT TIP
MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
DB SQUAT CLEANS -
You could also try less weight or starting from the hang. The Goblet Squat is also a great all around modification for this! For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

 
MONDAY SHIFT 07/01/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Hang Power Clean and Press
10 Alternating Reverse Lunges

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

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

NOTES:

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

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

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

MOVEMENT TIP
 
MONDAY 07/01/2019
 

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

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

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

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

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

Overhead Warm Up

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

WORKOUT

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

RX Men: 95#
RX Women: 65#

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

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

NOTES:

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

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

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

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

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

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

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

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

Full Body Simple Warm UP!

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

WORKOUT

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

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

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

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

NOTES:

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

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

Dumbbell Clean Warm Up

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

WORKOUT

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

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

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

RX Men: 95#
RX Women: 65#

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

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

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

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

NOTES:

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

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

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

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

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

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

 
MONDAY SHIFT 06/24/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Ring/Bent Over Rows (per arm)
7 Overhead Press
7 Jump Overs or Step Ups

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

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

NOTES:

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

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

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

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

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

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

If you are unable to jump - sub step ups!

MOVEMENT TIP
 
MONDAY 06/24/2019
 

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

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

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

PROGRAM B

PROGRAM B

WARM UP

Pull Up Warm Up

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

Box Jump Warm Up

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

WORKOUT

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

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

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

Goal time - 10-14 Min or less!

NOTES:

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

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

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

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

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

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

PROGRAM A

PROGRAM A

WARM UP

Pull Up Warm Up

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

Box Jump Warm Up

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

WORKOUT

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

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

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

Goal time - 10-14 Min or less!

NOTES:

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

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

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

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

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

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

MOVEMENT TIP

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

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

 
MONDAY SHIFT 06/17/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

15 Min AMRAP
(As Many REPS as possible in 15 Min)
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
2 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
4 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
6 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups

Keep adding 2 KB/DB Deadlifts per round and see how far you can get in 15 Min!

Idea weight for Men: 30-55# KB/DB - or PAIR of lighter dumbbells
Idea weight for Women: 12-25# KB/DB - or - Pair of lighter dumbbells

Score: Total DEADLIFT reps added up at the end
Goal: Get through the round of 16-18 deadlifts or more!

NOTES:

For this one you can choose what you want to do for the 30 seconds. We left single unders off because we have them tomorrow and that's a lot of jumping.  So a walk/jog, row, bike, or low step ups are your best option.  Move at a pace that is sustainable but uncomfortable!

For the KB/DB Deadlift - you may do these with either a single kb/db or a pair of lighter dumbbells.

The weight will start on the ground either between the feet (single kb/db) or outside the feet (pair of dumbbells).  Make sure the heels are down, weight is back near the middle of your foot, arms are straight.  Knees should be bent slightly and chest over top of the weight from a hinge at the hip.  Make sure the arms are long and straight.  LIft the chest but keep the belly tight.  Make sure your weight is shifted back into your heels!

To stand drive the heels into the ground, lift the chest, and squeeze the butt!  Come to a full standing position.

To lower keep belly tight and chest up as you reach the butt back.  Keep the weight pulled back close to the body and the arms straight!

 
MONDAY 06/17/2019
 

This one was only 4 months ago.  Originally posted on 02/23/2019 - it went down in history "specifically the team version" as a very potent workout.  Starting off the week STRONG.

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

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

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

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

WORKOUT

As Far As Possible in 16 Min
Run 100 Meters
1 Deadlift
Run 100 Meters
2 Deadlifts
Run 100 Meters
3 Deadlifts
Run 100 Meters
4 Deadlifts...

Keep adding 1 Deadlift Every Time Until Time is UP!

RX Men: 185-205#
RX Women: 115-135#

RX + Men: 225+
RX + Women: 155+

Some of you definitely need to go lighter.  Some of you super beasts can go way heavier.  Read instructions on how to find the right weight.

Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 10 Deadlift Round +

NOTES:

Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.

For the deadlifts, you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  Arms stay straight the whole time.

DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

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

WORKOUT

As Far As Possible in 16 Min
Run 100 Meters
2 Single Leg Deadlifts (alternating - 1 per side)
Run 100 Meters
4 Single Leg Deadlifts (alternating - 2 per side)
Run 100 Meters
6 Single Leg Deadlifts
(alternating - 3 per side)
Run 100 Meters
8 Single Leg Deadlifts
(alternating - 4 per side)
...

Keep adding 2 Single Deadlifts (ALTERNATING) Every Time Until Time is UP!

RX Men: 40# DBs (one in each hand this time)
RX Women: 25# DBs(One in each hand this time)

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

If you are UNABLE TO KEEP GOOD FORM with the single leg deadlift either lower to one dumbbell only or perform regular dumbbell deadlifts for this workout.

Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 16 Single Leg Deadlifts Round +

NOTES:

Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

For the single leg deadlifts you will hold a dumbbell or kb in each hand. Fight not to twist.  Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom.  Keep the back flat and belly tight and squeeze the butt to stand up.  Arms are long and to the side.  NO rounding of the back.  Heel stays down!

Lower to only one dumbbell if you need to - or if you are really struggling you can do these unweighted or switch to regular deadlifts.

PROGRAM C

PROGRAM C

WARM UP


Full Body Simple Warm UP!

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

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

WORKOUT

As Far As Possible in 16 Min
Run 100 Meters (or row/bike option below)
1 Sandbag Over Shoulder
Run 100 Meters
2 Sandbag Over Shoulder
Run 100 Meters
3 Sandbag Over Shoulder
Run 100 Meters
4 Sandbag Over Shoulder
...

Keep adding 1 Sandbag Over Shoulder every round until you run out of time!

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

Row/Bike Option (in place of 100 Meter Runs):

Row: 10 Cal Men / 8 Cal Women
Bike: 8 Cal Men / 6 Cal Women

You are also welcome to do the Row/Bike Option with regular or single leg deadlift found in Program A/B

Score: Round of Sandbag Over Shoulder COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 16 Single Leg Deadlifts Round +

NOTES:

Run should take roughly 30-45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

For the sandbag over shoulder you can either grip the bag by the handles OR you can wrap your hands underneath.  Bag should be between your feet.  Heels are down, knees are bent, chest is up, back is flat, belly tight.  Drive through your heels and pull the bag into your body.  Once past the knees stand up hard and fast and roll the bag up and over the shoulder.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

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

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

WORKOUT

As Far As Possible in 24 Min
Partner 1:
Run 100 Meters
1 Deadlift
then
Partner 2:
Run 100 Meters
1 Deadlift
then
Partner 1:
Run 100 Meters
2 Deadlifts
then
Partner 2:
Run 100 Meters
2 Deadlifts
then
Partner 1:
Run 100 Meters
3 Deadlifts
then
Run 100 Meters
3 Deadlifts
...

Keep alternating and adding 1 rep each time it is your turn until time runs out!

RX Men: 185-205#
RX Women: 115-135#

RX + Men: 225+
RX + Women: 155+

Some of you definitely need to go lighter.  Some of you super beasts can go way heavier.  Read instructions on how to find the right weight.

Score: Round of Deadlifts COMPLETED by BOTH teammates + Any Additional Reps (Run Counts as 2 reps)
Goal: BOTH Complete 10 Deadlift Round +

NOTES:

For the team version we expect you guys to run ALL out pretty much every time.  You will be getting plenty of rest between rounds so don't hold back!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.

For the deadlifts, you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  Arms stay straight the whole time.

DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.


 
MONDAY 06/10/2019
 

There are 2 scores for this one!!!  No sandbagging!  Peacocks unite!
You have had almost a year to improve on this one!  It was originally posted on 06/29/2018!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Spine Strengthening
Post: Lower Back Release, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats
3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

WORKOUT

FOR TIME

PART 1

40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

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

You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets.  It is HIGHLY unnecessary for 98% of us!

PART 2
30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the power snatch the bar will start on the ground.  You will have a wide (overhead squat) grip.  Your feet are under your hips.  Knees are bent and your chest is over the bar.  The chest should be lifted with the back flat and belly tight.  Arms are straight and head is neutral.

You will lift the bar by driving the heels down and lifting the chest.  Pull the bar back into the body and keep the chest up.  Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips!  Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body!  Pull yourself under the bar and punch it to lock out overhead.  You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.

Stand completely to finish each rep.

For the bar facing burpees you will touch the chest and thighs to the ground facing your bar.  Jump or step your feet in and then jump over.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

FOR TIME

PART 1

60 DB Power Snatch (alternating)
30 DB Facing Burpees

REST 5 Min Before PART 2

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

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

PART 2
30 DB Facing Burpees
60 DB Power Snatch (alternating)

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

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

NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the dumbbell snatch you will use a single dumbbell.  It will start between the feet and you will grip the dumbbell with one hand.  Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell.   You will stand by digging the heels into the ground and lifting the chest.  Keep the arm straight!  Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up!  Get the bicep by the ear to lock out.  Switch hands with each rep.  So you will do 60 total (30 per arm).

For the DB facing burpees you will touch the chest and thighs to the ground facing your DB.  Jump or step your feet in and then jump over!

 
MONDAY SHIFT 06/10/2019
 

This workout was originally posted on 06/29/2018!  Make sure you check your previous score to see if you've improved!

SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

For  Total Time
4 Rounds

20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

Idea weight for Men: 25-35# Dumbbell
Idea weight for Women: 10-20# Dumbbell

Score: Total Time Including Rest

NOTES:

You may also choose to take these dumbbell snatches from the "hang" or from the waist position if you have any issues pulling from the ground.

For these snatches you will have the dumbbell between the feet.  You will grab it with one hand and the heels down.  There should be a hinge at the hip, knees bent, chest up.  Stand hard and fast by lifting the chest and driving through the heels. Keep the arm straight.  Once you finish with the legs and hips - shrug the working shoulder - drive the elbow outside to keep the dumbbell close to the body and then punch it to the sky!  finish with the dumbbell locked out completely with the bicep by the ear.

Lower back to the ground and switch hands.  You will do a set of 20 alternating so - 10 each side.

For the burpees you may do regular burpees, Knee push up burpees, No push up burpees.  Or elevated burpees!  You choose what will allow you to keep moving but give you a challenge along the way!

 
MONDAY 06/03/2019
 

This workout was originally posted on 08/11/2018

This one was on a Saturday so there was a Team Version!  Make sure you grab a buddy and get after it!

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

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

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

WORKOUT

12 Min AMRAP
Dumbbell Burpee Step Ups

Every Minute Complete:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Burpee Step Ups
Dumbbell Snatch reps DO NOT count toward your score.
Goal: Good Times.

NOTES:

OH BOY - Here we go.
So basically a dumbbell burpee step up is.
Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

WORKOUT

12 Min AMRAP
Plate to Overhead Burpee Step Ups

Every Minute Complete:
4 Plate Snatches (Alternating Arms)

RX Men: 45# Plate
RX Women: 25# Plate

RX+ Men and Women: 6 Plate Snatches

NO Plate Snatches on first minute

Score: Total completed reps of Plate Snatches
Goal: Good Times

NOTES:

OH BOY - Here we go.
So basically a plate to overhead burpee step up is.
Plate is On the ground with the hands on the sides of it.  You jump or step the feet back and do a push up on the plate (it doesn't need to be a pretty one just get the chest and thighs to touch).  Jump or step the feet back in and with BENT KNEES AND A FLAT BACK do a combo swing/clean and jerk/snatch to get the plate over your head.  While the plate is still over your head you will step up onto the box.  Stand all the way up with both feet on top of the box and the plate still overhead.  You don't have to keep the plate over your head as you step down.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 plate snatches.

These are basically the same exact movement that you are using to get the plate from the ground to over your head.  Where the rules for lockout are a little more relaxed for where the plate is for the step ups (if the elbows are bent that's ok) for THESE you must completely lock out at the top of each rep with the biceps by the ears!

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

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

WORKOUT

20 Min AMRAP
Dumbbell Burpee Step Ups
Do these in a you go for 1 whole minute then I go for 1 whole minute.

Each minute must start with:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Snatches completed as a team.
Goal: Good Times

NOTES:

So the way this team version works:

Partner 1 starts and does as many dumbbell burpee step ups as they can in 1 minute.

When the clock hits 1 min, partner 2 starts ofF that next minute with 4 dumbbell snatches - then completes as many burpee dumbbell step ups as possible for the rest of that minute.

When the clock hits 2 min - partner 1 is back in and does 4 dumbbell snatches and then continues on with the dumbbell burpee step ups.

Score is total number of burpee dumbbell steps ups COMBINED at the end.  Dumbbell snatch reps don't count toward your score!

So basically a dumbbell burpee step up is.

Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!

 
MONDAY SHIFT 06/03/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Reps as Possible in 12 Min)
Max Reps Burpee Step Ups
Every Minute do 4 KB Swings

Idea weight for Men: 30-50# KB/DB,
Idea weight for Women: 12-25# KB/DB

Score: Total Burpee Step Up Reps ONLY
Goal: 65 Reps+

NOTES:

This one is super simple!  You will simply do a burpee + a step up over and over.  Ha ha.  Every time the clock hits a new minute - you will stop and do 4 KB Swings.

You can do any style of burpee for this workout.  YOu may jump feet out and in.  You may step feet out and in.  You may go to knees.  You can do no push up burpees or even elevated burpees!

For the step ups you will want to use a step height that is a challenge but allows you to get at least 6 reps or so per minute.  Place your entire foot on the step and drive through the heel to stand fully on top of the step at the top.  Don't allow the knee to cave in as you stand.  Try to remember to alternate which foot you step up with every rep or every minute or something.

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

 
MONDAY 05/27/2019
 

This workout (the running version) is a workout that is done in many CrossFit gyms every year on US Memorial Day to remember one of the military heroes Lt Michael Murphy.
We originally posted this workout  on Memorial Day - 05/29/2017 and again in 2018 on 05/28/2018. Check your score if you did this version before!
We truly appreciate and recognize the sacrifices made by all of our servicemen and women.

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Hips, Chest Opener, Hips

PROGRAM A

PROGRAM A

WORKOUT

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run


If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

There are several ways you can do this workout -
We HIGHLY recommend that MOST of you do Half Murph - which is

Run 800 m
50 Pull Ups
100 Push Ups
150 Squats
Run 800 m

And even then to perform the workout broken up as:

Run 800 m
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Run 800 m

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

PROGRAM C

WORKOUT

Program C MURPH!

Row 2000 meters OR Bike 100 Cal (Men) or 75 Cal (Women)
100 Pull Ups
200 Push Ups
300 Squats
Row 2000 Meters or Bike 100 Cal (Men) or 75 Cal (Women)

If you have a weight vest - wear it!

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is

Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal Women
50 Pull Ups
100 Push Ups
150 Squats
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

And even then to perform the workout broken up as:

Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

 
MONDAY SHIFT 05/27/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

10 Rounds
5 Ring Rows or Swings
7 Push Ups
9 Squats
20 Taps

If doing swings use:

Men: Around 25-40#
Women: 10-25#

NOTES:

For this workout you can choose between the rows or the swings based on what equipment you have available today.

For the rows - remember that the more parallel to the ground you are the more difficult these become.  We always want to start with straight arms and pull our body all the way up to touch the rings or bands that we are using.  You may also use stretch bands that pull TO YOU!

If you are choosing the swings you will hold either one dumbbell or your kettlebell with both hands at the waist.  The heels are about shoulder width apart.  Keep the heels down and bend the knees slightly.  Keep the arms long as you hinge at the hips.  Keep the back flat and chest up!  From that position you will stand hard and fast using the power from the legs to make the kb weightless.  Guide it with the arms to just about eye level.  Allow gravity to bring it back down, making sure you don't collapse or round through the back.

For the push ups you may do these on the feet, on the knees, or elevate on a box or bench.  You will come all of the way down and touch your chest at the bottom.  Come all of the way up to lock out at the top.  Keep the belly tight - no sagging or super high hips!

For the squats you will stand with the feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees up.  Keep those heels down and fight to keep the chest tall.  If you can - you will get the butt all of the way below the knees at the bottom.  If you are unable to keep a good position that low or are unable for injury reasons you may squat to a target that is a bit higher.

You may also choose to squat using assistance like a pole or a chair to hold on to.

For the taps you will simply jump and tap one toe at a time on an object.  It could be a step or a dumbbell - anything works!  Each toe tap counts as a rep!

 
MONDAY 05/20/2019
 

This was one of Miranda's favorite workouts so far this year so we had to re-test it.  It's been over 4 months.  Can you improve your score??  It was originally posted on 02/06/2019.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Shoulder Stretch, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds
Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Dumbbell 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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press

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

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

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:

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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds
Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

The Row/Bike Distance should take you 1:30 to 2:15.  If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

 
MONDAY SHIFT 05/20/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

7 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB
Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one you will choose what you would like to do for the 1 Min of moving part.  You may jog, do taps or jump rope.  Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height.  The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight.  Allow the working arm to hang straight down from the shoulder.  Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage.  Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press.  Then do both on the other side.

For the press you will bring the DB or KB to the shoulder.  You may do these seated or standing.  Make sure the rib cage is pulled down and belly tight.  Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

 
MONDAY 05/13/2019
 

SP Monday RE-TEST!  This workout was originally posted on April, 05, 2018!  (Then again on Dec, 10, 2018) Make sure to go back and check your score!

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

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

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

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

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

Since today's workout has power cleans - you can skip the squat part if you want - BUT - it's great practice and a great way to warm up - even if you aren't using it for the workout.

WORKOUT

PART 1
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 2
2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3


USE SAME WEIGHT/SCALES/SUBS  AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 3
3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.

NOTES:

Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

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

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds


Then with light dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

You can skip some of the squatting parts for this since today is power clean - if you want.  It is a great way to warm up though, even if you aren't using it!

WORKOUT

PART 1
1 ROUND
30 TOES TO BAR
30 DB POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 40# DBs
RX WOMEN: 25# DBs

RX + MEN: 50# DBs +
RX + WOMEN: 35# DBs +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 2
2 ROUNDS

15 TOES TO BAR
15 DB POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 3
3 ROUNDS

10 TOES TO BAR
10 DB POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.

NOTES:

Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!


For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, the dumbbells will start on the ground.  Hands will be outside of the legs. Feet under the hips roughly (maybe a bit more narrow with dumbbells).  Knees are bent,  chest is up, arms are straight.  Stand by driving the heels down and lifting the chest.  Stand up hard and fast (jump) SHRUG the shoulders.  Pull the elbows high and outside to keep the bar close.  Shoot the elbows around and through FAST to get the dumbbells on the shoulder with the elbows high.  As you shoot the elbows around you will pull yourself under into a partial front squat.  This weight is light so pull under will be minimal here.  Stand to complete the rep.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

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

Barbell Clean Warm Up

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

You can skip the squatting portion of this today if you want - but we recommend keeping it as it's great practice and a great warm up!

WORKOUT

PART 1
1 ROUND

30 GHD SIT UPS
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 2
2 ROUNDS

15 GHD SIT UPS
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

PART 3
3 ROUNDS

10 GHD SIT UPS
10 POWER CLEANS
10 JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.

NOTES:

Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the GHD SIT UPS- this is 90 total reps. We recommend that you don't do more GHD sit ups today than you have done in a workout before - so lower the number if necessary and only go to parallel if this is a new movement for you!

Remember to set up properly for these.  Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent.  Do not overextend as you go back.  Keep the belly tight and move from the hip.  Knees fire to bring you UP! Belly tight!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

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

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do step up.

 
MONDAY SHIFT 05/13/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups

Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)
Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)

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

NOTES:

For this workout you can choose what you would like to do for the 30 second portion.  You may do skip overs, taps,  single under jump ropes, low step ups, or even a 30 second bike or row is fine!

Make sure you choose a pace that is uncomfortable but allows you to keep moving.

For the hang power cleans you will hold either a single/DB or KB held at the hips with straight arms.  Feet are between hip and shoulder width with the heels down.  Dip slightly keeping the heels down, allowing the knees to come forward, and keep the chest up.

Stand up fast!  Shrug the shoulders.   Pull the weight up your body like you are zipping up your jacket (keep it close) and then rotate your elbows around underneath it so the weight is supported at your chest.

You may also use a set of lighter dumbbells - one held in each hand for these!

For the sit ups - cut the number down if 15 will take you longer than about 1 minute each time.  Ideally we would like you to touch the ground behind you at the bottom and come up and touch your toes at the top.  If you need to use a bit of assistance (and like I said - to cut the reps) go for it!

Pregnant/postpartum mama sit up sub options that work well are - slam balls (our favorite) or KB Swings!

For this one the KB Swing + Power Clean combo will really add up so feel free to lower the number to 8 each round if that is the option you choose.