Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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3 Rounds

10 Press
30 Second Overhead Hold
10 Press
30 Second Overhead Hold
10 Press

Rest 3-4 Min between Rounds

No RX, but go lighter than you think for the first round then go up if possible.

Men try around 25# DBs or 65# bar to start
Women try around 10-15# DBs or a 35# bar to start

This is meant to be done with dumbbells this week if you have them!

You will do 10 standing press. Dumbbells start on the shoulder and you press to lockout with the biceps by the ears at the top of each rep. REALLY focus on keeping the rib cage down throughout. No assistance from the legs!

On the 30 second hold FIGHT the urge to lean back. Look straight forward and keep the belly locked in!

If you fail to complete the whole sequence unbroken on the first round...lower the weight!

3-4 Rounds

10-15 DB Bench Press
10-15 DB Chest Fly
10-15 Push Up

No RX Weight

Find something that is manageable for 10 but 15 is difficult. You DO NOT have to use the same weight for both movements!!

Men try around - 50# DBs + for Bench and 25# DBs + for Flys

Women try around 35# DBs + for Bench and 10-15# DBs for Flys

Score is weight used for Bench

Get through the sequence with minimal rest. Rest as needed between rounds.

For the DB bench press - lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, you'll still be lying on the bench. Remember - you do NOT need to use the same weight from the bench press on these! You will have a slight bend in the elbow and open up from the chest. Only go so far back as you can control the weight and don't feel a TON of stretching. Squeeze the dumbbells back in and together to finish.

For either one of these movements, if you have access to an incline bench you may use that!

Push ups are all the way down to touch the chest. All of the way up to lock out. If you can't do 10 in a row - lower SLOW with your feet on the ground and press up from your knees.

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

100-ft Farmer Carry
10 Shrugs

Men: 50# DBs
Women: 30-35# DBs

OUCH. Score is total rounds plus any additional shrugs in 10 min.

For the farmer carry, stand tall with a proud chest and neutral gaze as you walk. Keep your shoulders down and back and your belly tight!

For the shrugs, it's exactly what it sounds like. Stand tall with a dumbbell in each hand then shrug your shoulders up and slightly back then relax them back down.

You may put the dumbbells down whenever you need.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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4-5 Rounds (Not for Time)

10-15 Strict Pull Ups
10-15 Supine Rows
10-15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left

No real rest between movements. Rest 3 Min between rounds.

RX Men/Women: Choose a weight for the pull overs and rows that you can get at least 10 but over 15 is a stretch.

Score is dumbbell row weight

For the strict pull ups - if you cannot do 10 in 2 sets or less you may do banded strict pull ups or a jump and slow lower!

For the supine rows- you may do these on the rings or a bar in the rack. Either way make sure you are starting with a straight arm and bringing your chest all of the way up to touch.

The more parallel to the ground you are - the more difficult these reps will be.

The pull overs may be done with a bar or a dumbbell - even a plate. Lay across the bench in a position that allows you to open all of the way up with the weight over your head and behind you with a pretty straight arm. Use your lats (your WINGS) to pull the weight back up. Fight wanting to bend at the elbows and use the arms!

For the dumbbell rows you will do one side at a time. Lean against the bench or even a wall for support with your non-working hand. Let the dumbbell hang down in the working arm and then pull it into your ribcage with the elbow going back (not out to the side)!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write-up for A, B, and C to see where these workouts fit in best each week!

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Bench Press (4 x 8)

Rest 60 Seconds Between Sets.

These should all be at the same weight. Choose wisely and use a spotter!

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.

Bent Over Row (4 x 12)

Rest 60 Seconds between sets.

These should be done at the same weight. Rest briefly if you feel your form starting to break down then reset to finish the set of 12.

Set up for the bent over row by deadlifting 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!

Take 10 minutes to get as far as you can:

1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken - if this happens very early on (<5 min), adjust to a variation that allows you to continue (think banded chin up, elevated push up, etc)

Score: Total Reps of both movements combined added up at the end!

Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

4 Rounds Not for Time:

15 Dumbbell Curls Palms Up
15 Dumbbell Hammer Curls
200-ft Out in Front Plate Walk (or 45 Second Hold)
200-ft SUPER Light Barbell Walk and Curl (or 45 Second Curl)
200-ft DB or KB Overhead Walk or Hold

Score is weight used for sets of 15 curls!

Extra credit - at the end of each round - do a set of max reps push ups!!

Try to do the curls sets pretty back to back without resting much between the 2 types of curls. Use same weight for both. You may alternate arms or do both arms at a time.

For the out in front plate walk, hold a plate out in front of you with the elbow bent at 90 degrees and either walk 200' or hold for 45 seconds.

Grab a light barbell (think like 35-45#) do the same 200' walk or 45 seconds, but this time curl as you go - for a ton of reps.

For OH carry - press biceps into ear and keep belly tight. Walk same 200' or hold 45 seconds. Must be done with either a pair or single DB/KB - not a barbell!

If you choose to do the extra credit push ups - you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.

Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

Part 1

4 Supersets

10-15 Reps Dumbbell Bench Press
10-15 Reps Dumbbell Pull Over

No Rest Between movements.

Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench press.

For the bench press, lie back with dumbbells in hand. Squeeze your shoulder blades together and press them firmly into the bench with the back of your head, butt, and heels planted firmly.

Bring dumbbells down to the chest for each rep of the dumbbell bench, keeping the elbows around 45-degree from the torso. Make sure to bring dumbbells in and completely lock the elbows at the top!

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

Part 2

4 Rounds

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

Score is weight used for the 1 Arm Rows.

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

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

SHOULDER PRESS DROP SET!!!

4 Sets of the following:

Max Set Shoulder Press (shoot for 10-12ish reps)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)

Do this until you end up doing a max set with the empty bar!

Start with a weight that you can do a set of 10 with confidently, but prob not more than 15.

From there - depending on how heavy it is - you will drop 5-20 lbs and repeat.

Drop 5-20 lbs and then repeat.

Keep doing that until your last set is with the empty bar.

Ideally you will do between 4-6 sets total.

For example:

135
115
95
75
55
45

If you can start heavier than that - make bigger drops.

If you start WAY lighter - make smaller drops.

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.

Put the weight you started with in as your score.

3 x 15 (each side)
Seated Dumbbell Tricep Extension

These are the classic dumbbell tricep extension! Keep the bicep up by the ear as you bend at the elbow to lower the weight and really focus on a squeeze lockout at the top each time.

Choose a weight you can complete 15 slow controlled reps unbroken. It should burn a lot in that last few reps but not close to failure.

If you do not have dumbbells to make this work you may also sub skull crushers with the barbell.

Part 1:

10-9-8-7-6-5-4-3-2-1 Reps of:

Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.Reps unbroken if possible. Rest as needed between movements / sets.

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 chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

As many rounds as possible in 7 minutes of the following upper body 21 Complex:

7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.

These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

If you want to get real crazy, use an overhand grip on the curls!

Make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

Same with the upright rows, belly tight and standing tall. Pull your elbows high and outside when you pull. Make sure they stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Use control all the way up and down.

Part 1 - Back and Bis!

4 Rounds NOT FOR TIME

Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows

Rest as needed between sets

Score is total number of strict pull ups. (Do NOT go for a score with the scaled options!!!)

If you choose the option to do this workout without a scale for the pull ups - you should be able to do a minimum of 5 Strict Pull Ups each time.

For these pull ups - they should be strict - with complete extension of the armpit and elbow at the bottom - chin over the bar at the top. They need to be strict - but that doesn't mean super slow or anything.

Scaling options are either 7-10 banded strict pull ups - or 7-10 jump up with a slow negative. Do not exceed those numbers at least for this first session. We want to control the soreness.

As soon as you either can no longer do the regular pull ups - or you complete your 7-10 reps of scaled - you will come over and do either barbell bent over rows or dumbbell bent over rows.

For the barbell you will load it up for men somewhere between 115-185# depending on strength and experience. Ladies between 75-125#. These should be difficult but nowhere near failure and no need to break.

You will keep the back flat and pull the bar to the chest - just below the nipple. Keep the gaze up slightly and belly tight. Pull the elbows back.

If you choose the dumbbell rows - you will not go as heavy - but will do 3 second slow negatives. Men between 50-70# DBs and Women between 30-50# DBs.

Part 2 - Chest and Tris

4 Rounds NOT FOR TIME

Max Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups

Rest as needed between sets

Score is total number from both movements.

RX Men: 115# Bench
RX Women: 65# Bench

RX+ Men: 135#+
RX+ Women: 85#+

If you cannot complete at least 8-10 bench reps with those weights (for the first round at least) then scale it down a bit. We also don't want you getting more than 15 per round or so either.

Same for the push ups. If you can't get at least 8-10 - go to the knees.

This is not a "girl" push up - it is a scale push up that will lower the amount of your body weight you are pushing up and allow you to do more reps! That is the POINT of this session.

For the bench reps the hands should not be too wide. Just outside the shoulders. Keep the butt on the bench and pull the shoulder blades back and down as you unrack the bar. Do NOT go to failure - especially if you do not have a spot! Be smart. Come all of the way down and lock out completely for each rep!

Once you can no longer complete any of those you will move on to the  push ups.

No rest between MOVEMENTS.

Rest as needed between ROUNDS.

For both - NO sagging or snaking!

Good Luck!

PART 1

4 Rounds

3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups

Rest as needed between rounds.

Scaling below!

If you did weighted you can track your weight. Otherwise just enter 0 and put what you did in comments!

Many of us will need to scale this one! No problem. You may try - 5 Strict, 7 Kipping, 10 banded. Or even further to 1-3-5.

Or you could go as simple as - 5 jump with slow lower, 7 banded, 10 ring row (or even barbell or dumbbell bent over row).

Whatever it is for you - just do: hardest, moderate, easiest version of a pull up type movement and feel free to change reps too!

These DO NOT have to be one big long unbroken set. BUT each part should be unbroken. SO you should do 5 unbroken weighted or difficult pull ups - the 7 of medium difficulty - then 10 of less difficult.

PART 2

3 Rounds of Bicep Curl 21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion

Go lighter than you think!

Anyone who has spent a lot of time in a conventional gym - knows about 21s right??

So these can be done with a barbell or dumbbells. Make sure on the bottom to halfway ones you start fully extended at the bottom.

Make sure on the halfway to all of the way up ones that you don't go lower than 90 degrees and come all of the way up.

On the full range ones - ALL of the way down and all of the way up!!

These should be done as 7-7-7 without putting the weight down!

Part 1:

4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

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.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:

20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

Bicep Giant Set

3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements. Rest as needed between rounds!

Score is weight used for Preacher Curls

If you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

Shoulders Super Set

3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.

For the front raise you will alternate arms for each rep. Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down. Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises. For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).

Part 1

5 Sets

2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.

Rest 2 Min Between Sets

So it will start with 2 push press - then rest overhead until 15 seconds. Then another 2 Push Press - rest overhead until 30 seconds. 2 Push Press - rest with bar overhead until 45 seconds. 2 Push Press - hold bar overhead until the 1 min mark.

Rest 2 Minutes.

Your press is going to be super fatigued! Use that strong leg drive to get the bar overhead. Do not let go of the belly during the overhead hold. Keep the rib cage down!

Start light and add weight each set if possible.

Part 2

3 Sets

Max Dips

Rest as needed between sets.

Dips may be ring, stationary, or bench - but should be strict. Use a band to assist if necessary but no kipping.

Make sure to get the shoulder below the elbow at the bottom and completely lock the elbows at the top.

Part 3

3 Sets

10 Arnold Press

Rest as needed between sets

Dumbbells will start at the shoulder with the wrists facing your shoulders. You will press out as you rotate the wrist forward to lockout.

Keep the rib cage down and control the movement.

Finish each rep with the bicep by the ears!

Part 4

4 Sets

12 Dumbbell Tricep Extension
(Seated or Standing)

Rest as needed between sets.

Hold a single dumbbell behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

4 Rounds Not For Time:

12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skull Crushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

Choose a variation on all of these that you can get all 12 reps in one set.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the seated dips, plant your hands on a bench, box or chair and scoot your hips off the edge. Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2

10-9-8-7...3-2-1 Reps of:

Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1.

For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position. Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out. These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle. Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

Part 1 -

3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups

Rest 3 Min Between Rounds

If you are unable to do strict chin ups - no problem. Scale to 5 Sets of 7 jump and slow lower chin ups.

Even if you can only get like 2-3 strict chin ups per round. Still do that part.

Choose a band that helps, but not TOO much. We don't want you getting more than like 10-12 more reps with the band each time.

If you don't have a band you can do the strict chin ups and then a set of kipping regular pull ups OR you can do rows to failure.

Part 2-

3-5 Rounds
Max Strict Dips
Max Skull Crushers

Rest 3 Min between rounds

You can do the dips on a stationary dip station or on the rings. If you have neither you can try setting up 2 boxes, chairs, your counter tops -whatever.

If you are unable to do any strict dips. You may sub 5 rounds of 7 jump and slow lower, followed by the max skull crushers.

Choose a weight for the skull crushers that won't allow you to get more than 10-15 reps after the dips. So light, but not insanely light.

For the dips, make sure you get the shoulder below the elbow at the bottom and complete lockout at the top!

Part 3-

Tabata Strict Press
(RESTING WITH BAR LOCKED OUT OVERHEAD!!)

4 Minutes of
20 Seconds ON
10 Seconds OFF

Barbell Strict Press

Score is total reps.

Rest or OFF portion is at the top locked out!

Do this with an EMPTY bar! If you don't have a barbell you may use dumbbells but go SUPER light.

Bar starts on the shoulder. When the clock starts you do as many reps strict press (no help from the legs) as possible.

When the clock hits 20 seconds you will "rest" in the lockout position at the top.

Repeat this 8 times or for a total of 4 min.

For each rep you must touch the shoulder at the bottom and get completely locked out with the bar over your head at the top!

Keep the ribs down and fight the urge to overarch!

Part 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!

For this part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Ideally, you should get 10 or more pull ups in the first round. If you need to, use bands, ring rows or bent over rows instead of pull ups. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Shoot for at least 15 reps on the push ups in the first round. If you need to on the push ups, go to your knees or elevate your hands to keep a rigid body position and achieve full range of motion.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get lots of reps!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

PART 1:

4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry

Goal: Slightly broken sets but never TOO broken up!

**Time is also cool to know if you want put it in comments!

For the alternating single arm shoulder press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press one DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time then press up with the opposite hand.

20 alternating will end up being 10 reps per side per round.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2:

4 Rounds of:
16 Renegade Row + Push Up
100m Overhead Plate Carry

Score: Weight used for Renegade Rows

Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

** List total time in comments.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

For the overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

Shoulder Warm Up

Part A

10 Min EOMOM
(Every OTHER Minute on the Minute for 10 Min)

10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)

For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

On a running clock for 24 minutes:

Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes (6:00-12:00)
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes (12:00-18:00)
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes (18:00-20:00)

4 min AMRAP (20:00-24:00)
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

---

Score: Weight Used for Part 1-3
Goal: Make it all of the way through with at least 9-10 reps but not more than 12 of each movement.

The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position. You can do these from the knees or even elevated.

Part 1:
4 Sets:
8-10 Reps Arnold Press

For the Arnold Press the dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2:
3 Round Superset (rest 30s between movements)
30 sec per arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90-degree Lat Raise
10 per arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower. Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex. Put info for others in comments.
Goal: Good movement

For the Waiter Walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Part 1
100 Strict Press
Every time you break: 15 V-Ups

Goal is to do this in as few sets as possible. Pick something that you can do at least 15 with each time.

Make sure you avoid overextending or leaning back! Keep the belly tight and lower the weight with the elbows in front each time to avoid crashing into your collar bone. Come to complete lock out at the top with the biceps by the ears and the weight over the middle of your body!

Can be done with barbell or dumbbells.


Part 2 (Tricep Pump)
1 Round ONLY
Max Reps Skull Crusher
into
Max Reps Rolling Tricep Extension
into
Max Reps Bench Press

For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch.

On the skull crushers you will lie flat on your back either on the ground, a box, or bench with the arms extended over the chest. The elbow and shoulder stay in a line and the only movement comes from the elbow joint. Lower under control and fire up!

On the rolling tricep extension, start lying on the floor or bench with a dumbbell in each hand, elbows bent with the back dumbbell head resting on each shoulder. From here, "roll" the dumbbells down by lowering your elbows to your sides then pressing your elbows to lockout over your chest. See demo!

You will then use the same weight and rep it out on the bench press until failure!