Power Snatch (18 Min - 1 Every 90 Seconds)

For the power snatch reps you will want to warm up to a challenging weight before you start - nowhere near a 1 rep max, but something that is getting up there for you.

From here you can either stick with the same weight for all 12 reps, or you can go up a little after every few rounds as you feel good/comfortable.

For this movement your feet will start about hip width.  You will have a wide grip - and don't forget to use that hook grip.  Bar starts on the ground.  Your knees will be bent and chest just over the bar slightly/slightly behind.  Keep the heels down as you pull the bar off of the ground with straight arms and a flat back.  Use your back to pull the bar in close to your body as you stand.  Once past the knees - focus on jumping straight up and then shrugging up with the arms still straight.  After finishing the shrug the elbows will come high and outside to keep the bar in close!  Pull yourself under the bar slightly and punch to lockout in a partial overhead squat with the bar over the middle of the body.

Stand to finish each rep!

Snatch Pull (5 x 2)

For these you will use the heaviest weight you completed for the power snatch portion!

For this movement the focus is on strengthening the pull from the ground and keeping good positions as well as the hip extension and shrug.

As you stand focus on keeping the chest up, bar close, heels down.  Once you pass the knees pick up speed and transition to where you would jump the bar straight up (not forward and out).  Once you finish with the hips and the knees - add in the shrug - also straight up - not swinging the bar out.  Hold onto the bar and lower back down for the second rep.

Rest as needed between sets.

Muscle Up Negatives

20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.The way these work is that you will start locked out at the top of a muscle up.  We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

Ideally these will be done on rings, or you may do this drill (slightly modified) on the TRX bands.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition.  FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!!  Then slowly you will lower until the arms are straight at the bottom.

No score for this part because we want you to rest as needed and go SLOW.  Use a scale that will allow you to do 20 reps in about 10 min or so.

AMRAP 7 MIN

2 Strict + 3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Scaled: 1 slow negative + 2 kipping

Scaled Option #2: 2 Slow Supine Ring Rows + 3 Jumping Pull Ups

RX +: 3 Strict + 5 Kipping

Goal: 10 Rounds +The goal would be to ONLY rest 15 seconds and be ready to go again.  Choose a scaling option that will allow that.  Feel free to mix and match options here.

7 Min HS Weight Shift Practice

Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

Practice going from both hands off of a plate to up on a plate etc.

See video.This is all about practicing shiftin your weight.  No RX for how many sets or anything you do.  Just keep practicing for 7 min or so on the clock.  Once you get comfortable with one drill, try a different one.

Keep the ribs down.  Practice squeezing the cheeks, spreading the fingers and balancing!

Part 1
3 - 5 Rounds
10 Pull Ups (any style)
10 Bent Over Rows

Sets must be unbroken.
Rest as needed between sets.
Go as heavy as possible.You will choose a style of pull up that you can do 10 unbroken but that's very difficult.  So, if you can do 10 kipping kinda easy, but 10 strict is not happening - you could try something like, 5 strict into 5 kipping.  You may also choose something like, banded strict, jump with moderately slow lower, slow ring rows.  Something difficult for a set of 10.

For the bent over rows - you will start with the bar slightly off of the ground, with a flat back, and a slight bend in the knee.  You will pull the bar to the sternum using your back.  Elbows should go back and not OUT for the most part.  Control the lower.

Part 2
Bicep Curl Super Set Time!
Sets 1 - 4 may be broken up
Set 5 must be unbroken

Set 1 -
(warm up set)
12 reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 2 -
(heavier)
12 reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 3 -
(heavier)
10 reps Each Arm Alternating Dumbbell Curls
10 Reps Each Arm Alternating Hammer Curls

Set 4 -
(heavier)
8 reps Each Arm Alternating Dumbbell Curls
8 Reps Each Arm Alternating Hammer Curls

Set 5 -
(unbroken - super light burnout)
25 Reps Each Arm Alternating Dumbbell Curls
25 Reps Each Arm Alternating Hammer Curls

Score is the weight you use for Set 4A lot of us may not have any idea what weight to start with on this one.

First set is a warm up set.  Pick something conservative and see how it goes.

Second set should be heavier but still manageable.

Third set should be very hard.  You can break these up if you need to - but keep the break only between the 2 movements.

Fourth set should almost feel like an 8 rep max - followed by and 8 rep max.

Final set is just for the BURN!  Should be unbroken except if you need to shake it out for a second because of grip issues.  SUPER LIGHT!

You go through this whole thing ONLY ONCE.  Rest about 2 min between each set.

Part 1

"Aggressive Warm Up"

3 - 5 Rounds:

20 Sec - 1 Min  Wall Facing Handstand Hold
1 Min RestGet as close to the wall as you can.  And REALLY fight the overextension of the spine by pulling the rib cage in and tucking the chin.

20 seconds for newbies - 1 min for all stars!

Metcon (Weight)

Part 2

"Dumbbell Fist Fight"

4 x 25

Dumbbell Shoulder Press

Must be unbroken

This can also be done with a barbell if necessary.  Go LIGHTER than you think.For the first round choose a weight you are pretty certain you can do the 25 unbroken.  If you are successful and feel like you can go up - feel free to do it!

These may be standing or seated.  Do NOT lean back!  Keep the abs engaged.  And make sure to lock out every rep.

If you do not have dumbbells you may choose to use a barbell.

Rest 3-5 minutes between.

Metcon (Weight)

Part 3
(You may think about skipping this part if you are doing the heavy bench pressing from the Power workout)

3 Rounds
1 Min Skull Crusher
Rest 1 Min
1 Min Floor Press
Rest 1 Min

May be done with dumbbells or a bar.Goal for these is not to go heavy but to keep moving for the whole minute!

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 floor press - it is basically a bench press from the floor.  Don't slam your elbows down.  You will pause for like 1/4 second at the bottom each time!!

Metcon (No Measure)

7 Min Handstand Hold Practice

Practice Holding a Free Standing Handstand or Handstand against the Wall for 7 min.  Take breaks as needed.A couple options here.  You can practice these free standing if you are ready for it.  To make it more difficult you can draw a box on the ground and force yourself to stay in it!

You can do these facing out or facing into the wall.  Facing into the wall is a better way to practice for position purposes.  You can also practice in a pike position or you can try the bar in the rack method as seen in the video.

Focus is on keeping the belly tight and butt squeezed.  Point those toes to help you stay tight!

Metcon (No Measure)

10 Min EMOM

Min 1: 5 Bottom Half Pull Ups
Min 2: 5 Top Half Pull Ups

No score.

You can do these strict or with a band. If necessary you can even do these with feet on the ground/box.It is just as it sounds.  On the first minute you do 5 Bottom Half Only pull ups.  Make sure you lower under control and lower ALL of the way down.

For the top half pull ups you will make sure the chin gets ALL of the way over the bar at the top, lower half way, pull back up!

Metcon (Time)

5 Rounds

5 Feet Hop On Box Pike Up Burpees
10 Weighted Tuck to Hollow Reps

Score: Total Time

Goal: Quality Reps Over Speed.For the Feet Hop on Box Pike Up Burpee you will place your hands on the ground.  Jump your feet back to the box.  Walk your hands back to a pike up position.  Walk your hands back out.  Jump your feet back down.  That is 1 rep.

For the Tuck to Hollow Reps you may hold a weight or do these weightless.  Start in a hollow position with the legs straight and arms straight and down by the hips.  From here you will tuck your knees in and raise the hands up over the head.  Keep pressing the lower back into the ground and keep the shoulders up off of the ground!

Clean (7 x 2 (1-1))

This will be 7 sets of 2 singles (drop the bar between reps and rest 10 seconds).  Rest at least 2 min between sets.

We would ideally like to see full cleans (catching in a squat) for these.  But if you would like to work on your power clean or even a power clean + a front squat to dial in technique - that is ok too.

The bar will start on the ground.  You will have your feet about hip width apart.  The bar will start close to the body.  Heels are down.  Knees are bent.  Chest is over the bar slightly and back is flat.  Arms are long and straight.  Eyes are up.

You will press the ground away with the heels as you pull the chest up and pull the bar into your body.  Once you pass your knees you will pick up speed and jump straight up with the bar - not a leap frog or KB swing motion forward - UP and through the heels.

From there you will shrug the shoulders as you start to actively pull yourself down into a front squat.  Ideally you will catch the bar on the shoulders with a high elbow and bar on the shelf you create with the shoulders.  The chest is up, arch in the back is maintained.  Heels are down, feet have moved to shoulder width apart.  Knees are out.  Butt is lower than the knee.

You will stand by driving the heels into the ground, knees out, and reaching up with the elbows and the chest.

Drop the bar and rest roughly 10 seconds before going for the second rep.

Score is your heaviest set.

You may build with each set or find a difficult weight and hold it for all 7.  Do NOT count warm up sets.

Front Squat (5 x 3)

After you finish the cleans you will perform a 5 x 3 front squat with the heaviest weight you successfully did for the cleans.

For these you may use a rack.

You will have the bar on the shoulder with the elbows high.  Tighten the belly by pulling the ribcage down as you lift the chest up.  Feet are about shoulder width apart.  You will reach the butt back and down as you fight to keep the chest and elbows up!!  Drive the knees out and keep the heels down.

At the bottom you should have your hips lower than the knees, chest still up, knees out, heels down.  Stand by driving the heels down, knees out, chest and elbows up!

Rest at least 2 min between sets!

Use same weight for all 5 sets.

4 Rounds
Not for Time

15 Double Dumbbell Sumo RDL (no touch)

10 One and a Half Rep Dumbbell on Shoulder Split Squat Right

10 One and a Half Rep Dumbbell on Shoulder Split Squat Left

Post:
4 Min Tabata Hollow Rock
On rest hold Superman Position

20 Seconds Hollow Rock
10 Second Superman hold

Repeat for a total of 4 min

Score is weight used for Sumos

On the Dumbbell Sumo Stance RDLs you will stand in a sumo stance with dumbbell heads touching.  Perform a stiff legged deadlift (very little knee bend) and on the way back down you will not comeall the way to the ground, but will stop about mid shin.

Keep the back flat, chest up and drive through the heels.  Squeeze your butt at the top of each rep.

You could also do these with a barbell.  We like the dumbbells for this if possible because you can go much lower.

On the one and a half rep split squat, you will make sure you are far enough away from the bench or box - or whatever is elevating your back foot- that you can keep your heel down and get to at or below parallel.

Focus on not allowing that knee to collapse in, but think about pushing it out with the foot straight forward.  This time the dumbbells will be resting on the shoulders.

You could also do these with a barbell on the back if necessary.

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

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

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

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

Back Rack Reverse Lunge (5 x 8 (4 on 1 side - then 4 on the other))

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

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

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

4 Sets of  8

Deficit Handstand Push Ups
or
Deficit Pike Handstand Push Ups

Doesn't have to be unbroken but should be in no more than 3 sets each time.

Do a deficit even if it is small.

No score for this.  Just DO IT!Make sure you set up your "risers" to create the deficit in an appropriate distance apart from each other.  Make sure when lowering that you end up in a tripod position in the bottom.

If doing against the wall keep hips OFF of the wall.  Belly tight and avoid overextending as you press.  Head through at the top.

If doing the pike also make sure set up is right and that you are hitting the tripod position.  This is not a DEFICIT PUSH UP.  Keep hips over shoulders!  It is also acceptable to place knees on box or bench.

See video on Members Only on Session 3 of HSPU Program (Under Extra Programs) for reference.

Metcon (No Measure)

4 Rounds

10 PUSH UPS + 30 SECOND PLANKYou will do 10 (ideally unbroken) push ups right into a 30 second hold at the top of the push up on the last rep.  No sagging, snaking, or butt in the air.  Keep belly and butt tight!  Touch your chest at the bottom and lock out completely at the top.

Do push ups from the knees if necessary!

Metcon (Weight)

4 Rounds

1 MINUTE OVERHEAD HOLD

Score:  Amount of weight you hold.  This isn't a challenge - but just a way to enter a score of some sort for this workout.Hold a plate, a single dumbbell with both hands, or a barbell overhead for 1 min - 4 sets. Go lighter than you think and add weight if you feel like you can for later sets.

Keep the belly tight!  Squeeze belly and butt.  Bar or object over the top of your head.  Pressing UP with the back and shoulders, elbows locked!

5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for Step Ups/Lunges...this way you don't have to worry about counting the WHOLE time!

For the side step ups you want between 15-20" depending on how tall you are.  You may use dumbbells or a barbell.  Focus on driving off of the heel and standing all the way up.  You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.

The reverse lunge is just on the ground (no box).  You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted.  Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

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 SetsSo it will start with 2 push press - then rest until 15 seconds.  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.

Metcon (AMRAP - Reps)

Part 2-

3 Sets
Max Dips
Max Push Ups

No rest between moments - rest as needed between rounds.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.

For the push ups - go to the knees if you need to in order to get at least 7 reps after the dips.  Touch the chest for every rep, completely lock the elbows for every rep as well!

Metcon (Weight)

5 x 10

Arnold Press

Rest as needed between setsDumbells will start at the shoulder with the wrists facing in.  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!

Metcon (Weight)

Part 4

4 x 12

Dumbbell Tricep Extension
(Seated or Standing)

Use a single dumbbellDumbbell will be 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.

Rest as needed between sets.

Deficit Deadlift (6 x 5)

Deadlift while standing on plates or something that will add 3-5" to the pullAdding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING!  Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

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

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

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

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

This is 6 sets of 5 - but don't try to do an aggressive tap and go.  For this we would actually prefer almost a dead stop at the bottom.

Weighted Hip Thrusts (5 x 8 with 3 second pause)

Shoulders on a box or bench - weight on the hip creaseYep these are kinda creepy sounding, looking, and slightly uncomfortable to get into place for - but they really isolate the glutes so let's do it!!

You will place the shoulder blades against a box or bench.  Make sure that the box or bench is against a wall or weighted down somehow so it doesn't tip.

You will place the barbell across the lap or dumbbells or whatever you are using.  From here you will basically drive the heels down and squeeze the glutes to lift the hips UP!  Hold the top position for 3 seconds each time.

Rest as needed between sets.

Snatch + Overhead Squat (1 Set every 90 Seconds for 12 Min)

1 Snatch
+
1 Overhead SquatFor this complex you will complete one snatch - go full squat snatch OR power snatch - whichever you want to work on. Then you will go straight into an overhead squat.  Perform that complex every 90 seconds for 8 rounds (or 12 min).

So the bar will start on the ground.  Your feet will be under your hips and your hands will be wide.  Use that hook grip (thumb around bar - fingers around thumb).  Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body.  Once past the knees you will pick up speed.  Scoop your hips under slightly to allow you to jump straight UP withthe bar (not forward).  Keep the heels down and arms straight as LONG as possible.  Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat.  Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly.  Land with the heels down, belly tight, armpits facing forward with the shoulderblades pulled IN.  The bar should be over the middle of the body.

If catching in the squat your butt should be lower than the knees at the bottom.

If doing a power snatch do NOT land super wide with the feet.  You still need to go DOWN.  For this lift especially watch for the knees caving in.

After standing completely with the bar from the snatch - you will set and perform a full overhead squat.  Reach the butt back and down and keep that bar over the middle of the foot!  Belly tight!

Behind the Neck Shoulder Press (4 x 10)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.This is to build strength and stamina in this more rear shoulder driven press.  Bar will be on the back with a grip somewhere between your regular pressing grip and your snatch/ohs grip.

Belly tight, weight in heels, move the head forward slightly as you press.  Using no momentum from the lower body press to lockout.

The weight for these will be light.  As you start to get fatigued if the bar starts coming back down fast - PLEASE make sure you are absorbing the catch with the knees!

Rest as needed between sets.

7 Min Hip Up Pulls to Rings/Bar

See demo video for options

No set number to do - but shoot for doing sets of 3 or so each time.The idea here is to learn that we must lean back in the pull and lead with the hips on the muscle up.

In the demo video you will see an option for lower rings with hips on a box.  You can practice with a normal kip on high rings.

You can also practice a straight arm hips to bar swing on the pull up bar.

Metcon (AMRAP - Reps)

7 Min EMOM
(Every Minute on the Minute)

2-4 Reps of one of the following:

Seated Muscle Ups on Low Rings
Feet on Box Muscle Ups
Jumping Bar Muscle Ups
Between Box Muscle Ups

See Demo video for all options.

Choose one that is challenging for you - but that you can get at least 2 every minute for 7 minutes with.

(If you want to try the unassisted seated and can only get 1 per min - that is ok)

Score: Total # completed

Put which type you did in commentsThese will give you a bunch of options that almost ANYONE can complete.  Make sure to check out the demo video.

The main things to focus on again is that lean back and now this time to turn those elbows over quickly - keeping rings close - and performing a massive sit up.

Look for the toes as you come forward!  Whip that ponytail (if you've got one).  Press out to the top.

Metcon (No Measure)

4 Rounds

30 Sec Top of Dip Hold
30 Sec Rest
30 Sec Bottom of Dip Hold
30 Sec Rest

Rings/Boxes/Dip Station are all fine

No ScoreBelly tight.

Shoulders lower than elbow at the bottom.

Elbows back and in - not flaring out!

On top hold - wrists in - even fighting to get them FORWARD.  Press shoulders down - pull rings IN!

Part 1

SHOULDERS

3-4 Sets
10 Arnold Press
20 Alternating Dumbbell Front Raise (10 per side)
10 Dumbbell Side Lateral Raise

Rest 2-3 Min between sets

Start light for first set and go up if you feel you can.  Use same weight for all 3 movements with very little rest between movements.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.

For the Alternating Dumbbell Front Raise.  You will perform this movement with one arm at a time.  Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight.  You will pull the arm up in front of you with the wrist facing down until the arm is parallel to the ground.  Alternate arms for a total of 20 reps or 10 each side.

For the Dumbbell Side Lateral Raise the arm will again have a very slight bend.  This time both arms will move at the same time.  The arms will go out to the side of the body/slightly in front until you form a T shape with the arms parallel to the ground, wrist pointing down.  Again avoid an excessive "kip" or bounce.

Metcon (Weight)

Part 2

BACK

3-4 Sets
10 Bent Over Lateral Raise
10 HEAVY Single Arm Row Left
10 HEAVY Single Arm Row Right

For this you can use the same weight as part 1 for the Bent Over Lateral Raises and go significantly heavier if possible for the rows.For the Bent Over Rear Lateral Raise you will hinge at the hips - keeping a flat back until the torso is roughly parallel to the ground.  Allow a slight bend in the knee and a slight bend in the elbow.  Arms will come out to the sides with the elbow going up to the sky and the wrists facing down (this is kind of like a bird flapping its wings).

For the Single Arm Rows - go heavy if you have heavy dumbbells or a heavy KB you can use.  You can lean against a bench or box or even the wall for support.  You will allow the arm to hang straight down from the chest and shoulder.  Scraping the bicep and forearm against the ribcage as you come up - pull the elbow BACK (not out) until the dumbbell touches the rib cage.  Lower all of the way back down at the bottom.  Do all 10 on one side then all 10 on the other.

Rest 2-3 min between full sets (all 3 movements).

Score for this is weight on the single arm rows.

Butts

3 Rounds Not For Time (Rest as Needed)

10 Goblet Split Squats Right
10 Goblet Split Squats Left
20 Side Steps Right (Banded)
20 Side Steps Left (Banded)
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left

Idea for Weight:

Men: 35-50# DB/KB

Women: 20-35# DB?KB

Score: Put what weight you used.For the goblet split squat you will hold the dumbbell or a KB at the chest with elbows tucked in.  One foot will be elevated behind you and the other foot will be far enough out front that when you perform the movement the heel stays down.

You will keep the torso upright and basically come down to the bottom of that lunge position.  You do NOT have to try to touch your knee in the back. Just get your butt lower than your knee.  Make sure the knee stays forward or even slightly out (no caving in).  Drive off of the heel to stand.

Do with no weight if necessary. Or even without the back leg elevated is also ok.

For the side steps you will need either a band to go around knees or around feet.  You can perform this movement with no band also - but if you do butts and guts a lot pick some up!  Check a local sporting goods store, amazon, or get the hip circle from CrossOver Symmetry using our code!

Knees should be bent slightly.  Step wide to the side then bring trailing foot in.

For the single leg deadlift whichever foot is planted - use the OPPOSITE hand to hold the weight.  Allow back leg to lift up.  Hinge at the hip and bend the working knee.  Stand all of the way up at the top.

Metcon (Time)

Towel or T-Shirt Abs

Hold a towel or t-shirt - even a band in your hands stretched over your head.

Perform

3 Rounds

20 Tuck Throughs
20 Upper Body Twists
20 Opposite Hand to Toes

See demo for full idea on each of these

Score: Total Time to Complete

Time Cap: 10 Min

If you aren't done by 10 min mark - that's where you stop!With the hands overhead holding a t-shirt - towel or band in BOTH hands outstretched.  You will lay flat and basically do a v-up with the upper body and tuck the knees/legs in hard.  Bring the towel around the knees and feet so it's now under your legs - reverse it and to back to over head.

For the Twists you can leave heels down or for extra challenge lift them up.  Keep arms over head and twist almost like an overhead russian twist.  Each twist = 1 rep.

For the Opposit hand to toe reps you will be in that same overhead position and bring the right wrist to left toe - then switch.  Each toe touch counts - so it's 10 per side.

You are still holding the shirt etc for this.  Keep feet lifted off of the ground for the whole thing if you can.  If needed you can leave one leg on the ground while other comes up to meet wrist.

Power Clean (7 x 3 (1-1-1))

So this will be 7 sets of 3 singles with 10 seconds rest between.  You will rest as needed between sets.

Do not count any warm up sets as part of it.  Make sure you are at a weight that is challenging for you before you count it toward those working sets.  Roughly 75-80% of your 1 rep max is a good gauge.

You can go up each set if you would like , or pick something challenging and stay.  If you are new to this movment, only go as heavy as allows for good movement.

For this movement the bar will start on the ground.  Feet will be about hip width apart and hands outside of the legs.  You will have a slight bend in the knee, heels down and chest up.  Pull the bar off of the ground by driving the heels down and lifting the chest.  Keep the arms long.  Once past the knees you will pick up speed and almost jump with the bar.

Think jump -shrug the shoulders - pull yourself under the bar into a partial front squat with the bar on the shoulders - elbows high.  Feet will move out - but should not go out any wider than your squat stance.  Stand to finish.

From here you can drop the bar - rest 10 seconds before the next rep.  Complete for 3 reps.

Clean Pull (5 x 2)

A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean.  This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls.  Rest as needed between sets.

You wil use the same weight as the heaviest set of 3 single power cleans you got on part A.

Really focus on good extension and a powerful up!  Hold those good positions!

2 Push Press + 1 Jerk (15 Min to Find Heavy Complex)

2 Push Press
+
1 Push or Split JerkNo set amount of sets you need to do for this one. Warm up well and then start the clock.  Add weight in as large or as small of sets as you would like.  The goal is to find the heaviest set you can complete the complex as possible.  (As always with good movement).

For the push press you will have your bar on the shoulders with the elbows in front.  Feet are between hip and shoulder width apart with the heels down.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward and slightly out.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Lower back to the shoulders making sure the elbows come in front and making sure you absorb the catch with the knees.  You may take this absorb dip into the next rep OR you can stand and re-set.

Once you have done 2 push press you will lower the bar to the shoulders and perform a push jerk.  (You may also work split if you like).

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

Metcon (Weight)

EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)

2 Front Squats
3 Push Jerks

Use a weight that allow you to work on form.

Log the weight you choose as your score.This will also be done as a complex.  You will do 2 front squats right into 3 jerks.  You shouldn't be anywhere near failure on these sets.  Choose a weight that is challenging but you know you can do for all 7 minutes.

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

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

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

After second rep - you will re-set the feet and lower the elbows a little bit for the jerks.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PART 1

4 Sets
Not for Time

10 Bent Over Row
10 Chin Ups (Reverse Grip)
90 Seconds Max Distance
"Death Crawl"

For the Death Crawl:

Men try 30-50 # DBs

Women try 10-25# DBs

Score: Weight used for Death CrawlRest 1-2 min between elements today.

For the Bent Over Rows you may use the same dumbbells that you use for the death crawl or go a bit heavier with dumbbells or a bar.

For these you will deadlift the bar/dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the 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!

For the chin ups your palms will face IN with a bit of a more narrow grip. These are strict.  You may also do banded strict Chin Ups or supine ring or bar rows as a sub.

For the "Death Crawl" - just have fun with it.  Most of us don't have a big long space to move - so it's ok to have to turn around and change directions!

Metcon (Weight)

PART 2

3  Sets
Not for Time
10-15 Heavy Bicep Curls with Bar or Dumbbells
15 Empty Bar or Super Light Dumbbell Curls  with 1 sec pause at top and bottom

No RX Weight.  Choose a weight - if you get less than 10 - it's too heavy.  If you get more than 15 - it's too light.  Adjust as you go.

Put average weight for heavier bar/dumbbells used as your score.Ideally very little rests between the heavy and light curls.  But rest as needed between sets.

The 1 second pause/hard contraction at the top and bottom of the curls for the lighter bar or dumbbells is SUPER KEY.  See video for demo of that.