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.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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Single Leg Deadlift (5 x 3 (per side))

We have done this movement plenty of times lighter. It is a staple in Butts and Guts, but this time we are going to go a bit heavier.

Do 3 reps on one side, rest 1 min, 3 reps on the other, rest 1 min....until you have done 5 sets on each leg.

Start light if you are unsure of this movement.

A few of the main focus points here. Keep the heel down. Allow a slight bend at the knee. Keep the bar close. Keep the chest up. Find a spot on the floor and maintain a gaze on that spot throughout.

Big key point is to keep the hips square to the ground and not to rotate as you lift!!!

As you get more comfortable you can try going up in weight.

It is normal to have a weaker side. That's why single leg stuff is so important!

Weighted Bear Hug March (3 Minutes)

The goal of this is to hold a heavy sandbag, stone or d-ball in a bear hug position and march (either in place or you can move). For 3 minutes.

Why you ask? It is a GREAT midline, glute, etc. builder!

If you don't have a heavy enough bag or ball etc, you may also hold 2 kettlebells in the front rack or even a barbell in the front rack can work!

Try not to hunch too much and keep the legs moving!!

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.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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Front Squat (7 x 3)

Do all 7 sets of this first before moving onto the Bench. Rest around 2 minutes between sets.

Use roughly 75% or more of your 1 Rep Max (if you know it) for all of the sets! Or just find a moderate-heavy load and stay with it the whole way through.

For the front squat the main goal is to keep the chest up with the bar racked on the shoulders.

To do this, make sure you have a very loose/fingertip grip with the elbows HIGH! This will create a shelf where the bar should sit.

As you lower down into that front squat, your butt needs to go back, but you need to fight your chest and elbows from dropping forward. Keep the belly tight and the eyes up! Drive the knees out and keep the heels down.

As you go to stand, think about leading with the chest and the elbows - so that those hips don't shoot back!

If this is uncomfortable for the wrist you may frankenstein or genie your hands, but try first just to get those elbows higher and to loosen the grip!

SP Bench Press Hold + 3s (3 x 30/3/30/3/30)

Bench Press
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 SecondsSo the way this works:

You unrack the bar.
Hold the top of the bench press lock out position for 30 seconds.
Then, without reracking perform 3 reps bench press.
Then, hold again for 30 seconds.
3 Reps Bench Press.
Hold again for 30 seconds.
Rack it.

That is one set.

You will do 3 sets. Resting 3-5 Min between sets.

Start your first set at 50% of your 1 Rep Max.

If you are successful at that weight you can add weight for the other 2.

You PROBABLY want a spot for this one! Be smart!

For the Bench Press - 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.

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.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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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 perform 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 overhead 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 (3 reps - EMOM for 10 Min )

So when the clock starts, knock out 3 weighted pull ups then rest until the next minute hits. Repeat until you've done 10 sets.

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.

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.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

5 Sets

4 Back Rack Reverse Lunge, RIGHT
4 Back Rack Reverse Lunge, LEFT

Rest 1 minute between sets

Choose a challenging but doable weight and stick with it for all 5 sets.

You will have the bar on the back rack- like a back squat. You will step backwards with the right leg and lunge until the kisses the ground or just before it. Then you will step back in. You will complete 4 reps on the right side then 4 reps on the left.

Make sure you take a long enough step each time to keep the front heel on the ground when the back knee touches. Make sure you don't step STRAIGHT back, but slightly out and back to have a little stability side to side.

Keep the belly tight and avoid leaning forward during the lunges. Make sure you have weight distributed on both feet each time.

Romanian (Stiff Legged) Deadlift (5 x 5 (5 Second Lower, 1 Second Pause, Fast Up!)

There's no need to go super heavy on these since we're keeping the legs stiff AND adding a tempo! If you're up for it, you can add weight 1-2 times across the 5 sets.

Start each rep at the top of a deadlift. You will reach the butt back and allow the chest to hinge forward. Pull the bar into the body as you lower it down your leg. Keep the knees almost completely straight for this one.

You will lower the bar for 5 seconds to the mid shin. Pause in good position for 1 second - explode up.

Only go as far down the leg/shin as you can keep the chest up and back flat. When you stand - squeeze the cheeks to bring yourself up!

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.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

WARM UP
Squat Warm Up

WORKOUT

Pause Back Squat (6 x 3)

3 Second Pause in the bottom

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Keep in mind that pauses make the weight feel WAY heavier than normal. Your score is your heaviest set.

For 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.

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 comments

For this it's pretty straight forward. These MUST be done in sets of 3!

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!

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.

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. 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.

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!

Back Squat (3-3-3-2-2-1-1-1-1)

Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by performing rolling pistols.

Power 11120

Squat Warm Up

Front Squat (4 Set of 4 Tempo Squats)

Take about 12 minutes to complete this. So one set every 3 minutes or so. Tempo is TOUGH so you'll likely need to go lighter on this one. Ideally, you will stay at the same weight across all 4 sets but you're allowed one adjustment in case you went too heavy or too light!

--- THE TEMPO IS 33X1 ---

This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

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 3 Minutes for 15 Min

5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets. You can keep the load the same or add load between sets.

All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

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.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

Deadlift (4 x 7)

7 is a tricky number. You won't be able to go as heavy as you could for 5 reps - but how close can you get?!

Start with something you know you can do - and go up each set if you are still moving safely and feeling good. If you get to a sticky spot - stay there (as long as you are moving well) or lower the weight.

For the deadlift the bar starts on the ground. Feet are roughly under the hips - no wider than the shoulders. Heels are down and hands are outside of the legs. There should be a bend in the knee and a hinge at the hips so that the chest is over the bar - but stays lifted with a nice flat back position and belly tight.

To lift the bar you will drive the heels into the ground and lift the chest. Pull the bar into the body and keep it close the entire time. Once past the knees think about squeezing the butt to stand up.

To lower the weight reach the butt back. Keep the bar close to the body, heels down and chest lifted. Do not get sloppy putting the bar down and no bouncing at the bottom!

If at any point you can't keep the back flat and chest lifted - drop the bar and either re-set or lower the weight.

Rest as needed between sets.

AMRAP 5 Min

Bent Over Rows (In sets of 3 or more!)

Score is total Bent Over Rows - MUST be in sets of 3 or more.

Idea weight Men: 135#+
Idea weight Women: 95#+

For this you will always do sets of 3 or more. Pick a weight that will allow to get at least 30 reps - but not so light that you are doing sets of 10 no problem.

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!

Back Squat (10 x 3)

Warm up to a moderate-heavy weight then stick with it across all 10 sets.

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

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

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

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

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

7 x 3

Weighted Pull Up Negatives

For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!

If you are unable to add weight to these that is totally fine - just do bodyweight!

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

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

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

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

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

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

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

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

400 Meter Heavy Object Carry for Time

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

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

You may also choose to carry the bar in the front or back rack and walk.

This is to gain strength in the upper back and midline!

Do your best to keep your lower belly engaged. Avoid letting your hips sag forward to counter the load. Take deep breaths.

Deadlift (7 x 3 )

These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you  If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

For the deadlift the bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of  3 with now excessive bounce at the bottom.

7 Min AMRAP

Weighted Strict Pull Ups

RX+: (Must be done in sets of 3)

Put weight you used in comments.

For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer a sub for this one (for those of you who don't have strict pull ups) to be banded strict OR supine (body parallel to the floor) bar or ring rows.

We don't want you doing a million reps of the slow lower.

Make sure you hang completely from the bottom and get the chin over at the top of each rep.

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 amrap + 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.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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 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.

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

Back Rack Split Squat (5x10 (5R/5L))

For these back rack split squats you will do all 5 on one side and then all 5 on the other. You will get into a lunge position and stay there for 5 reps - then step in and switch sides!

Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you lunge. Keep the chest up and belly tight. Do all 5 on one side then switch feet without re-racking or dropping the bar.

Do a few warm up sets to determine a good starting weight for yourself. Do not count any warm up sets toward the 5 working sets. All working sets should be heavy.

Rest 2-3 min between sets.

Shoulder Press (5-5-3-3-1-1-1)

Score is heaviest single. Rest 2 min between sets.

For this the goal is to go heavier with each set.

The strict shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.

Sumo Deadlift (7 x 3)

Rest as needed between sets. Go up each set if possible.

For this your stance will be slightly wider than your squat stance. Toes are turned out slightly grip is inside the legs. Bar will start against the shins with your arms straight and your chest up.

To start the pull, drive through your heels as you lift up through your chest. Keep the bar close and your knees pulled back and out of the way. Stand all of the way up to finish - no need to lean back or shrug at the top. Focus on driving the knees out throughout.

Supine Grip Barbell Row (4 x 6-8)

Underhand Grip Bent Over Row

Rest as needed between sets. Find a weight that 6 is attainable but more than 8 would be a stretch and try to hold weight for all 4 sets.

Bar starts at mid shin with a hinge at the hip and slight bend of the knees. Grip should be underhand (palms forward). Keep the bar close to the body and pull the elbows back as you pull the bar to between the belly button and chest. Pull it all of the way up!

Lower the weight under control all of the way down to straight elbows at the bottom of each rep!

Back Squat (5x7)

Every OTHER Minute on the Minute for 10 minutes perform 7 Back Squats (5 sets)

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.

Bench Press (5x7)

Every OTHER Minute on the Minute for 10 minutes perform 7 Bench Press (5 sets)

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.

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

Rest 2 Min Before Chin Up Portion.

So it's 5 reps every 2 minutes for 10 minutes, totaling 5 sets.

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 (that's 10 sets!)

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

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

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.


Single Arm Dumbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same weight and reps on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

Part 1:

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

Rest 3 minutes before Part 2

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 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

Enter total reps completed for your score. This number 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.

Squat Warm Up

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.