WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat 5 x 3
(One Set Every 3 Min for 15 Min)

Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

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

Part 2
Complete 60 Strict Pull Ups in as few sets as possible.

Modify appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.So we want to keep these pull ups strict.  If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips.  If you are feeling to much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Back Squat (7-5-3-3-3)

This will be on a running clock. Warm up to your first working set to begin and start your set of 7 reps at 0:00.

Then at 2:00 do your set of 5.

At 4:00 - set of 3
6:00 - set of 3
8:00 set of 3

Add weight with each set and post the weight used in final set as your score.

After completion the clock will continue to run and you will start on Part 2 (Shoulder Press). First set at 12:00.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Shoulder Press (10-7-5-5-5)

This will work on the same running clock as the back squats and will start at the 12:00 mark.

At 12:00 you will do your set of 10.

14:00 - set of 7
16:00 - 5
18:00- 5
20:00 - 5

Your score is load used in your final set of 5.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

WARM UP
Squat Warm Up

WORKOUT

Front Squat (5 x 5 (Every 2 Min for 10 Min))

Rest 2 Min Before Chin Up Portion.

Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working sets.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

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

Every 30 Seconds for as long as you can last (up to 10 Min)
3-5 Unbroken Chin Ups

Score is total reps when you can no longer keep up your unbroken sets.Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes!

For the chin up you will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing bent rows, ring rows etc.

Keep the movement strict and maintain engagement through your abs the whole time!

WARM UP
Squat Warm Up

WORKOUT

Every 3 minutes for 15 minutes:
(5 Total Sets)
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments
Goal: Heavy, but with good technique and unbroken.

*For Part A, rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

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

For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press (8-7-6-5-4-3-2-1)

Rest 60 Seconds between sets. Use the same load for all.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Front Rack Hold (3 x 40 Seconds)

The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

WARM UP
Squat Warm Up

WORKOUT

Start a Running Clock:
at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (50% of 1RM at the most, think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats
Goal - Make them look good!

**You can put your score here and we are also putting the back squat score underneath this for those who like to track specific lifts on Wodify.Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc.. if you need to.

You will want to add weight on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for the set of 20. For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

Back Squat (4th set from this workout only)

***This is not an extra component in today's workout - just a place for you to log your heaviest set today to help you track that specific lift.

WARM UP
Squat Warm Up

WORKOUT

Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

For Time
400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX +: 800 Meters

Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Deadlift (4 x 5)
The way this workout will work is the following:
On a running clock:

Min 0:00 - 5 Deadlifts
Min 2:00 - 5 Deadlifts
Min 4:00 - 5 Deadlifts
Min 6:00 - 5 Deadlifts
Min 10:00 - Max Reps Deadlifts
Min 14:00 -5 Weighted Pull Ups
Min 16:00 - 5 Weighted Pull Ups
Min 18:00 - 5 Weighted Pull Ups
Min 20:00 - 5 Weighted Pull Ups
Min 24:00 - Max Reps Strict Pull Ups (one set)
Min 27:00 - 3 Min AMRAP

Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.
For the Deadlifts, add load between sets.
You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier. But save some room for the final, max reps set. Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

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

Deadlift (1 set x max reps)

This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.

Weighted Pull-ups (4 x 5)

If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.
Max set unweighted strict will happen at 24:00.

Strict Pull Ups

No kipping, unassisted, unweighted pull ups.This set will happen at 24:00. This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement! The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes. KEEP YOUR BELLY TIGHT! Use an empty bar or even lighter dumbbells for the upright rows.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat (Every Other Min for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

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

Shoulder Press (Every other Minute for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)

LOWER THE WEIGHT:
15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.
SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set
Goal - Good and safe movement. At least 5 reps for max set but no more than 15!

For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench Press.Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the back squat: The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Since these are heavy reps take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter. If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width. Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs. Bring the bar to a locked out position over the chest. Lower under control with the elbows going back and not flaring out but going down more toward the ribs. Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top. Wrap your thumb around the bar to prevent it from slipping! Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

Part 1:

Every 2 Min for 10 Min
(5 total Sets)
7 Deadlifts

Rest 3 minutes before Part 2Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2:

Every 2 Min for 10 Min
(5 Total Sets)
8-10 STRICT Pull-Ups

May enter total reps completed in score. (Not an AMRAP - just enter total reps - should not exceed 50)Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats

Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for am rap + max sets in comments.

For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

Back Squat (1 Rep Every 90 Seconds for 12 Min)

The goal for these are for them to be BUILDING. This means you will add a little weight each time. So, start with something heavy, but with room to add.

Your score is your heaviest squat. Should be the last one.
You will do 1 squat every 90 seconds for 12 minutes (8 total squats).

For the back squat you will have the bar on the back. Make sure it is in a good supported position on the shoulders and not too far down. Lift the chest and tighten the belly. Feet should be under the shoulders with the heels down. Reach the butt back and down. Drive the knees out. Keep the chest lifted as you go down. Get the butt lower than the knees at the bottom. No plopping or rounding of the back. To stand dig the heels into the ground and drive the knees out while you lead with the chest. Stand all of the way up at the top.

5 Rounds
10 Sandbag Toss Over
100 Meter Farmer Carry

Use whatever you can find for sandbag. Ideally Men's will be over 60# and women's over 40# - but a bag of dog food or rice will work.

For the farmer carry:
40-50# DBs/KBs or heavier for Men.
25-35# DBs/KBs or heavier for Women.

Score: Total TimeFor the sandbag toss over you can use a bar in a rack or whatever you can find to toss over at roughly chest height. You can toss it over and pull it back through (if using a rack) or even toss it over and then move to the other side.

You basically just pick up the bag - and get it high enough to toss over! Get into a good position when pulling from the floor and use your legs and hips to gain the height on it!

For the farmer carry you will carry the dumbbells or Kbs at the sides. These will get SPICY.

Shoulder Press (3-3-3-1-1-1-1)

Score is your heaviest single.

For this you will warm up to a weight that is heavy for a set of 3. You will do your first working set of 3 and then rest as needed (no longer than 2-3 min) and then either keep the weight the same, or go up if you feel like you can!

Once you have completed 3 sets of 3 you will definitely add weight and start your singles. Again, rest as needed between and add weight if you feel like you can from set to set.

For the strict press the bar will start at the shoulder. Your feet are under your hips and your legs are strong and straight. Squeeze the booty and tighten the belly. There will be no assistance from the legs during this lift. Elbows should be slightly in front of the bar.

To preform the movement - move the face out of the way and from that dead stop position press the bar straight up. Once past the head you can bring your head back to neutral and drive it UNDER the bar.

Finish with the bar locked out over head and over the middle of the body with a tight belly and biceps by the ears.

When lowering for your set of 3 you may absorb with a dip if you need to, but you can not use that dip to feed into the next rep. You must completely reset before pressing from a dead stop again.

Weighted Pull-ups (10 x 3 (Emom 10 Min - 3 Weighted Pull Ups))

If you are unable to add weight to your pull ups, but can do strict pull ups do that! It does not have to be an unbroken set, just needs to happen in the minute. Drop to 2 reps if you need to.

If you are unable to do a strict pull up - we would like to see banded strict or even a jump and slow lower.

No pull up bar - you can do a supine ring, bar or TRX row.

No rings or TRX? You may even do a 10 x 3 bent over row.

Sumo Deadlift (4 x 3 then 4 x 1)

Score is heaviest single.

For the sumo deadlift you will have a stance that is slightly wider than your squat stance. Toes are turned out slightly. Keep the heels down and push the knees OUT. Hinge at the hips and bend the knees slightly. Keep the chest lifted and grip the bar with the hands inside the legs with the arms straight. To lift the bar think about driving the heels down and knees out. Lift the chest and pull the bar into the body. Keep the arms long and straight. Stand completely by squeezing the cheeks at the top.

Lower the bar under control by reaching the butt back and hinging at the hips. Keep the bar pulled into the body and keep the arms straight. No excessive bouncing at the bottom.

If this is a new movement for you - come to a complete stop at the bottom and re-set.

Also, if this is new you may not be able to go as heavy at first as your normal deadlift. Find the weights for these that are right for you. You can increase each time or stay the same across the sets of 3 and then increase for the singles. Base it off how you are feeling and moving.

10 Min AMRAP
(As Many Reps as Possible)
Odd Object Front Squats

Every Minute on the Minute
5 Odd Object Over the Shoulder

No RX or anything, use what you've got. Ideal weights for Men would be over 60#. Ideal weight for women would be around 40# +.

This could be a sandbag. Heavy D-Ball. Bag of Dog Food. Etc.For this one the score is the number of front squats. You will start the first minute doing the odd object front squats for a full minute first. When the clock hits one minute - you will complete 5 of the odd object over the shoulder reps. The object over the shoulder reps do not count toward your score!

Once you have completed your 5 over the shoulder reps you will go back into your front squats. When the clock hits 2 min - 5 over the shoulder reps again. Repeat for 10 min.

For the object over the shoulder make sure you pick up with a solid back position, knees bent and heels down. Stand up fast and use the hips to help you hoist the weight up and over the shoulder.

For the front squats you will hold the weight at the chest and perform a squat. Reach the butt back and down. Heels down. Knees out. Get the butt lower than the knees at the bottom and keep the chest up! Stand all of the way up at the top!

Pause Bench Press (6 x 5)
3 Second Pause at the Bottom

Make sure that you are safe when benching if you do it alone guys!

For these reps you will have the hands just outside the shoulders. Wrap the thumb for safety. Set up so that you can have your heels on the ground or on some plates or something if you aren't tall enough to reach. Keep the butt on the bench throughout the lift.

Lower the bar to the chest under control. Keep the elbows in - don't flare them out. Hold for 3 seconds. With no "bounce" press to lockout completely at the top.

If you don't have a barbell you can even do this with dumbbells, but maybe up the reps just a bit and don't go as heavy.

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Min)

Odd Minutes: Max Reps Deficit Push Ups
Even: Max Sandbag Over the Shoulder

Deficit Height: 3-5"

Sandbag: Use what you have. Sub Power Cleans if you don't have a sandbag.

Score: Total combined reps.

For the push ups - you can still participate even if you have to go to your knees. Still use a deficit.

Keep the body in a solid plank position. No snaking or sagging. Touch the chest and thighs at the bottom and lock out completely at the top. This does NOT have to be an unbroken set - just however many you can get in 1 min.

For the Sandbag over the shoulder you can use a sandbag, heavy dball, even do tire flips.

If you don't have any of that you may sub a heavyish power clean. Something you can get about 10 or so of in the minute in singles. No touch and go.

Shoulder Press (5 x 10 (rest as needed))

For these reps you need to choose a weight that you are PRETTY sure that you can get 10 in a row. If you do the first set and don't get 10 - lower the weight (unless you ALMOST got it - then try again). If you do the first set and you could have done 12 or more - make it heavier.

The bar will start on the shoulder with the elbows slightly in front. You will be standing, with the feet under the hips. There is no help from the lower body on this lift. Keep the belly tight. Move the face out of the way and PRESS UP! Finish the the bar locked out completely over your head and over the middle of your body. NO arching the back! Keep the belly tight! Lower the bar back to the shoulders with the elbows in front. No rebound or bounce from the lower body is allowed to aide the next rep.

If you need to absorb the lower, you may do so. But just re-set and start from the dead stop for the next rep.

Back Rack Lunge (6 x 5 (each side))

These are forward stepping lunges. You will do 5 on one side and then 5 on the other!

You will have the bar on the back.

Raise the chest and tighten the belly. Take a long step forward so that the front heel can stay down when the back knee touches. Avoid leaning forward with the torso. Keep the chest up. Avoid allowing the front knee to collapse in. Drive off of the front heel and bring feet back together.

Do all 5 on one side, then all 5 on the other without racking the bar or putting it down in between. Rest as needed between sets.

Deficit Deadlift

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between. Score is heaviest set.

Adding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING! Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

You will stand on something like a pair or even a single 45# plate. Make sure whatever you set up on is super sturdy and safe.

From there the deadlift set up is basically the same as always. Feet are between hip and shoulder width apart. Weight is in the heels, the bar is close to the body. Hands and arms are outside the legs. Knees are bent. Chest is over the bar, arms are straight. Chest UP and back flat!

This is going to feel WAY heavier than normal off of the ground. Start light if you are new to this movement. Do NOT let the weight pull you forward as you try to lift. Really shift and set your weight BACK before you pull. Drive your heels into the ground and reach the chest up as the bar come off the ground. Stand all of the way up by squeezing your butt to bring you to the top!

Be careful on the lower. It is common to bang up the shins if you rush this or drop it. Keep the same good positions on the way down as on the way up.

This is 6 sets of 3 - but don't try to do an aggressive tap and go. For this we would actually prefer almost a dead stop at the bottom.

10 Min AMRAP
2 Strict Press (DB or Barbell)
2 Chin Ups
4 Strict Press
4 Chin Ups
6 Strict press
6 Chin Ups...

How far can you get?

Score is total reps added up at the end!Make sure you choose a weight that you can do a set of 8-10 with at least when you are fresh. You will end up doing a lot of standing around if you go too heavy. No use of the legs or hips for these presses. You can even do them seated if you want!

For the chin ups make sure you use an underhand grip. All of the way down, all of the way up - strict.

Use a band if needed or even do a slow negative.

Bench Press (6 x 3)

All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.

Make sure if you are going anywhere NEAR where you might fail, that you have a spot or are in a safety cage or AT LEAST don't have clips on your bar so you can dump it.

Lay flat on the bench and ideally keep your heels down and butt on the bench throughout. If you are short you can put some plates where your feet will go so that you can keep the heels down.

Hands should be just outside of the shoulders. Make sure you wrap your thumb.

Lower the bar to your chest. Keep the elbows IN and shoulders pulled back. Touch the chest with the bar and press to lock out.

Rest around 2 min between sets.

Dumbbell Bench Press (4 x Max Reps)

For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.

Guys a good weight to start is 50#-70#. Ladies try 25#-45#.

Bring the dumbbells all of the way to the chest and press all of the way to lockout!

Squat Warm Up

Pause Back Squat (6 x 3)

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX + = add weight

Score is total reps

If used weight put them in commentsFor this it's pretty straight forward.

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

These MUST be done in sets of 3!