WARM UP
WORKOUT
This workout is the first workout from the new "SP Suns Out Guns Out: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This is a series of 12 upper body (bodybuilding style) workouts focused on increasing muscle mass, stamina, and strength.
Each session should take around 20-30 minutes.
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
1 set of Bicep Curl 21's
15 Shoulder Press
10-15 Diamond Push Ups
Rest 2 minute between rounds
Score: Total Time (This doesn't mean go as fast as possible!)
Score: Shoulder Press Weight
Goal: Each movement unbroken. 18-23 minutes
COACHES NOTES
This one is meant to burn! Keep the weight light and set yourself up so that all three movements are performed unbroken for every set and every round. Choose a load on the curls that you can get all 21 reps done without putting the weight down. These are really meant to be done with an empty barbell or go with 10-20lb dumbbells. Remember this is 7 partial curls from the bottom up halfway, 7 partials from halfway to the top, then 7 full-range curls all in one set.
Keep the weight pretty light on the shoulder presses. 15 unbroken reps is a lot. We want the shoulders to be on fire. The movement should be slow and controlled. Don't speed up to try to get them over with!
For the diamond push ups, the close hand position is the most important part. So go to the knees or elevate the hands if you need to in order to get all the reps in.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Street Parking Suns Out Guns Out 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!
WARM UP
UPPER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
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.
COACHES NOTES
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.
Part 2:
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.
COACHES NOTES
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.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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!
WARM UP
PULL UP WARM UP
SHOULDER WARM UP
WORKOUT
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 Rounds
Score is total number of strict pull ups. ***If you are customizing the pull ups, read the Coaches Notes for rep suggestions - Do NOT go for max reps with a customization!!!
Suggested Weight:
Men: 115-185# - OR - 50-70# DBs*
Women: 75-125# - OR - 30-50# DBs*
*If you go with dumbbells and they feel easy, perform the bent over rows with a 3 second negative
COACHES NOTES
If you choose the option to do this workout without a customization for the pull ups - you should be able to do a minimum of 5 Strict Pull Ups each time.
Customization options are either 7 - 10 banded strict pull ups - or 7-10 jump up with a slow negative. Do not exceed those numbers. We want to control the soreness.
MOVEMENT DESCRIPTIONS
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.
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 bent over row, 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.These should be difficult but nowhere near failure and no need to break.
Part 2 - Chest and Tris!
4 Rounds NOT FOR TIME
Max Set Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups
Rest as needed between Rounds
Score is total number from both movements.
Suggested Weight
Men: 115-135+# Bench
Women: 55-85#+ Bench
COACHES NOTES
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 customized 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.
MOVEMENT DESCRIPTIONS
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. For both - NO sagging or snaking!
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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!
WARM UP
PULL UP WARM UP
SHOULDER WARM UP
WORKOUT
PART 1
4 Rounds
3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups
Rest as needed between rounds.
Customization options below!
Score - Total pull up count from all 4 rounds. Put how many you were getting for each section and any customizations used (weight used) in comments!
COACHES NOTES
Many of us will need to customize 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!
Score: Weight Used
COACHES NOTES
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!
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1:
4 sets of:
8 Bench Press Immediately Into
15 Push Ups
Rest 2 Min Between Sets
Score: Weight Used on Bench Press
COACHES NOTES
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.
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.
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
Suggested Weights
Men: 30-50# DBs
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
COACHES NOTES
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.
ALTERNATING BENT OVER ROW
Deadlift 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!
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.
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!
WARM UP
SHOULDER WARM UP
WORKOUT
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
COACHES NOTES
So it will start with 2 push press - then rest overhead until 0:15. Then another 2 Push Press - rest overhead until 0:30. 2 Push Press - rest with bar overhead until 0:45. 2 Push Press - hold bar overhead until the 1:00
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.
PUSH PRESS
Start with the DBs/bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
Part 2
3 Sets
Max Dips
Rest as needed between sets.
COACHES NOTES
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.
DIP
Start at the top of the rings (or stationary bar) with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.
Part 3
3 Sets
10 Arnold Press
Rest as needed between sets
COACHES NOTES
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.
COACHES NOTES
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.
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1
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
COACHES NOTES
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!
Part 2
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.
COACHES NOTES
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).
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!
WARM UP
FULL BODY DYNAMIC WARM UP
SHOULDER WARM UP
WORKOUT
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
COACHES NOTES
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.
COACHES NOTES
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. We want the holds to be done unbroken so if you need to, go to the knees or elevated!
MOVEMENT DESCRIPTIONS
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!!
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!
WARM UP
PULL UP WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
Part 1
3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups
Rest 3 Min Between Rounds
Score is total Strict Chin Up reps!
COACHES NOTES
If you are unable to do strict chin ups - no problem. Customize with 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
Score is total Strict Dip reps!
COACHES NOTES
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.
For the 10 Second OFF portion hold the bar locked out overhead!
COACHES NOTES
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!
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!
WARM UP
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
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!
COACHES NOTES
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
COACHES NOTES
This 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.
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
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 (Can totally add time in the comments!)
Goal: No more than 2-3 breaks per movement per round
COACHES NOTES
Choose a weight for the shoulder press that you could do unbroken for the first round and maybe the second. It's OK if you end up breaking those up once or twice after that.
Same goes for the Farmer Carry! You may actually want to break at the halfway point in the first round just to be safe.
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.
FARMER CARRY
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 Push Up + Renegade Row
100m Overhead Plate Carry
Score: Weight used for Renegade Rows (Put Total Time in Comments)
Goal: Finish the whole thing under 12 min WITHOUT GETTING SLOPPY.
COACHES NOTES
Choose a customization and/or weight that will allow you to get the push up + renegade rows done in 2 minutes or less! Each rep of the renegade row will be push up + row right + row left. You should be knocking out the overhead plate carry in 1-2 "sets" so no more than one break!
PUSH UP + RENEGADE ROW
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.
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.
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1
Every 2 Minutes for 10 Minutes
10 Close Grip DB Bench Press
then...
-
Part 2
3 Rounds
(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
-
Score: Enter Weight for Bench Press (Note other weights in comments)
COACHES NOTES
Movements should be slow and controlled with 1 second pauses on both ends so keep that in mind when choosing your weights. Stay engaged the whole time.
CLOSE GRIP DB BENCH PRESS
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.
DUMBBELL 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.
SKULL CRUSHER
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!
WIDE GRIP PUSH UP
tTake 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.
DIAMOND PUSH UP
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!
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
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 Curls (Note other weight(s) in comments)
COACHES NOTES
The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations. You can note any changes in weight in the comments.
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.
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1
4 Sets:
8-10 Reps Arnold Press
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 Rounds - Rest 30 seconds 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 Reverse 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: Quality Movement
WAITER WALK
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.
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!
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!
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!
WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
Part 1
100 Shoulder Press
Every time you break do 15 V-Ups
Score: Weight Used
Goal: Choose an appropriate weight to keep sets of 15-20 reps.
COACHES NOTES
Goal is to do this in as few sets as possible. Pick something that you can do at least 15 with each time.
On the shoulder press, 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
Score: Weight Used
COACHES NOTES
For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch to the next movement. (Weight will change from skull crushers to rolling tricep extension but you'll use the same weight on the bench press as you did the rolling tricep extensions!)
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!
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1:
3 Sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls
Score: Weight Used for Curls
COACHES NOTES
For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.
RING/TRX ROW
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
HAMMER CURL
Hold a dumbbell in each hand with your palms facing your sides. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.
Part 2:
3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls
Score: Weight for Rows
COACHES NOTES
You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.
SUPINATED GRIP BENT OVER ROW
Deadlift the bar to just below the knee with a supinated grip - which means palms face forward. 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!
BARBELL CURL
Hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.
Part 3:
3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls
Score: Weight for Rows
COACHES NOTES
Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you at the top of the curl.
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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!
REVERSE GRIP CURL
Hold the bar or dumbbells at your waist with your palms facing toward you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar/DBs up to your shoulder. Your palms should be forward at the top of the curl. Lower back down the same way with control.
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
PART 1
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/Feet Elevated Parallette Dips
Rest 3 minutes before Part 2
Score: Enter weight used for Bent Over Row as your score - put DB Bench Press weight in notes.
COACHES NOTES
Both parts should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.
Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!
BENT OVER ROW
Keep the elbows tight 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!
DB BENCH PRESS
Choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.
PULL UP
We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
RING DIP
Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.
PART 2
8 Minute Alternating "Tabata"
20 Seconds Push Ups
10 Seconds Rest
20 Seconds Ring Rows
10 Seconds Rest
Repeat this cycle for 8 Total Minutes
Score: Total REPS from All Rounds / both movements combined
COACHES NOTES
Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.
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. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!
RING/TRX ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.
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!
WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Part 1
3 Rounds
(Rest 30 Sec to 1 Min Between Movements)
10-12 Close Grip Bent Over Row (2 DB)
8-12 Inverted Row (TRX/Ring works, too)
15-20 Supermans
Score: Weight Used for Bent Over Row
COACHES NOTES
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time. Rest a few minutes between parts 1 and 2.
CLOSE GRIP BENT OVER ROW
Hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.
SUPINE ROW
Make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.
SUPERMAN
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.
Part 2
3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls
Rest 1-2 minutes between sets.
Score: Weight Used
COACHES NOTES
Now, for the 21's BABY!!
First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!
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!
WARM UP
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
PART 1
3 Sets
10-15 Pull Ups
10-15 Shoulder Press
Rest 1 Minute before Part 2
COACHES NOTES
We want you guys doing strict reps for both the pull ups and presses. Customize to a banded pull up or ring / bar in rack row if you need to. You can use a barbell or dumbbells for the presses.
STRICT PULL UPS
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
SHOULDER PRESS
Start with the bar on your shoulders, a 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. 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, keep your elbows in front of the bar and lower with control back to the shoulders.
PART 2
3 Sets
15-20 Bent Over Rows
15-20 Push Ups
Rest 1 Minute before Part 3
COACHES NOTES
Choose a weight for the bent over rows that allows you to stay super rigid. We don't want you guys jerking up through the chest or using your hips to get these reps done. On the push ups, we want at least15 unbroken reps so feel free to customize to knee or elevated push ups!
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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!
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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
PART 3
3 Sets
10-15 Upright Rows
10-15 Dips
COACHES NOTES
The upright rows should be super light. Move nice and slow to make sure your shoulders stay in a good position. For the dips, choose a variation that allows you to do 10 unbroken. You can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes.
UPRIGHT ROW
The upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.
DIP
Start at the top of the rings (or stationary bar) with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.