3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest

Go LIGHTER than you think and increase weight for round 2-3 if you can.

Score is weight you used (either bar + plates or total weight of the dumbbells)Each rep will be 3 seconds down and 3 seconds back up.  This is true for all 3 stations.

For the split squats you will want back leg slightly elevated. Make sure you aren't TOO far forward from the elevated leg that you are getting stuck or that the heel is coming up at the bottom.  Get as low as possible and make sure the knee is not buckling in.

May do these with a bar on the back or dumbbells in each hand.
Stand up, but to not fully extend the knee and hip at the top.
Remember, 3 seconds down and 3 seconds up.
For the romanian deadlifts  you will do the same thing.  3 seconds down and 3 seconds back up.  The knees will soften but will remain mostly straight through out.  Keep the back flat and chest up.

6 Minute EMOM
Every Minute on the Minute for 6 Minutes

30 Seconds Hanging Knee Tuck Kick Outs
30 Seconds Rest
30 Seconds up Down Plank
30 Seconds Rest

Back and forth for 6 Min (6 Rounds)For the hanging knee tucks  you will hang from the bar and have both knees tucked to the chest.  You will kick one foot out - bring it in.  Then kick the other foot out and bring it in.  Cycle for 30 seconds.

For the Up Down Plank you will start in a plank position on the elbows.  One hand at a time come up to the hands - then back down to the elbows.  Alternate which hand comes up and down first for each rep.

Metcon (Distance)

Run Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!
RX + - wear a vest if you are into that sort of thing.Your on pace should be similar to a pace if you were doing a HARD mile.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Distance)

Row Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!Your ON pace should be similar to a pace if you were doing a HARD 2k row.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Calories)

Bike Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!Your ON pace should be HARD.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

3-5 Rounds
As a Circuit

15 Curls (Palms Up)(Alternating)
15 Hammer Curls (Alternating)
200' Curling Carrying Walk
200' Plate Carry at 90 degrees
Max Push Ups
Max Elevated Push Ups

Rest as needed

All of that is one big set.  Try to rest as little as possible between movements.
Rest as needed between sets.

Keep the belly tight through all of the movements.
For the first set go lighter than you think and go from there for subsequent sets.
Post dumbbell weight for curls.

For the Push ups - if you are unable to do at least 10 each round you may go to the knees.

Hang Clean (6 x 2)

Rest as needed between sets. 

Every set should be heavy, go up as you are successful and moving well.
The purpose of the hang clean is to work on pulling under the weight fast!!

The bar will start at the hip.  The feet start under the hips.  You dip the chest forward and pull the bar into the body.  Allow the knees to bend slightly on the dip and keep the heels down.  The arms stay long.

From the dip position you will stand up hard and fast.  Think of FINISHING with the legs and squeezing the butt.  Almost JUMP.  Add a shoulder shrug and then start to pull yourself DOWN.

During this portion you will let the elbows come high and outside to keep the bar close.  Rotate the elbows around FAST and catch the bar in a full front squat with the bar on the shoulders and the elbows high.  Butt should be lower than the knees.  Feet will have moved out into the squat stance.  Heels are down.  Knees are out.  Chest is up with no rounding or collapsing of the back.  Belly tight!  Stand up leading with the chest and the elbows to finish the rep.  Lower the weight back to the waist to start rep #2!

Clean Pull (5 x 3)

Use the weight that you finished your heaviest set of 2 hang cleans.

This part of the movement is just the UP part of the clean.  It is basically a clean deadlift and a shrug.

Bar starts on the ground.  Heels are down.  Hands are just outside of the legs.  Knees are bent slightly.  Hinge at the hips so that the chest is just over/slightly behind the bar.

Stand by driving the heels in the ground and lifting the chest.  Also focus on pulling the bar into the body.  Once past the knees think about scooping the hips under and then finishing or JUMPING straight up and shrugging the shoulders to allow the bar to start to travel up the body.

Re-set back down at the bottom for the next rep.

Rest as needed between sets.

Back Squat (10 x 3)

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

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

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

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

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

Weighted Pull Up Negatives (7 x 3)

If you are unable to add weight to these that is totally fine.

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

We want to see a slow lower for these reps!

Metcon (Distance)

Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

Metcon (Distance)

Row Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round.  Goal is to maintain it!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

Metcon (Distance)

Bike Version
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round.  Goal is to maintain it!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

10 Rounds
10 Single Arm Russian Swing Right
10 KB Reverse Lunge Right
10 Single Arm Russian Swing Left
10 KB Reverse Lunge Left

Men Use: 53#
Women Use: 24-35#

You can sub with a dumbbell if you need to!

Put what weight you use for your score.  This isn't for time, but try not to break often.Absolutely don't break bewteen a set of swings and the lunges on that same side.  If you need to break do it after a set of lunges.

For the swings you will hold the KB with only one hand.  Swing it between the legs.  Keep the heels down, bend the knee slightly, allow the chest to come forward.  Keep the chest up and back flat.  Stand up hard and fast bringing the KB to just eye level.

For the lunges you will hold the KB at the shoulder OPPOSITE of the leg that will stay forward in the lunge.  Step back and touch the back knee to the ground.  Drive up by pressing through the heel. Do all 10 reps on one side.

2 Rounds
30 Second Plank Hold with Right Hand and Left Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Left Hand and Right Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Right Elbow to Left Knee
30 Seconds Rest
30 Second Plank Hold with Left Elbow to Right Knee
30 Seconds Rest

PART 1

Superset #1
3-5 Rounds
Dumbbell Bench Press 10-15 Reps
Dumbbell Front Raise 10-15 Reps
Max Supine Rows (Ring or Bar)

Rest 2-3 Min Between Rounds

Log weight used for the bench press.For the dummbell bench press, choose a weight that  you can definitely get 10 reps, but 15 will be challenging.  You may sub barbell bench if you do not have appropriate dumbbells.

Go immediately from there into the front raises.  You may do this with a barbell, a plate, or the dumbbells.  Keep the belly tight and allow a slight bend in the elbow.  Bring the weight to 90 degrees.

Immediately after your front raises you will do a max set  supine rows.  Choose an angle that will allow you to get at least 10 - but no more than like 25 or so.

PART 2

Superset #2
3-5 Rounds
10-15 Dips (Stationary, Ring, or Bench)
10-15 Standing Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

Log weight used for shoulder press.

Dip on what you've got.  You may even do bench dips if necessary and can add weight on the lap if you need to make it more difficult.  Make sure the shoulder gets past the elbow at the bottom and lock out completely at the top.

Go immediately into the shoulder press. For the shoulder press you may use barbell or dumbbells.  Choose a weight that will allow you to get 10 for sure, but 15 will be difficult.  Keep the belly tight and get the bar all the way overhead! (Not pressed out in front of you!)

Go immediately into the shrugs!  Shrugs may be done with a bar or with dumbbells!  Who doesn't love shrugs.

2 Push Jerk + 1 Split Jerk (6 x 3 (3=2 Push + 1 Split))

Done as an unbroken complex.

For this one we want to see GOOD technique.  So only add weight if you are confident in your movement.

PLEASE BE CAREFUL WHEN LOWERING WEIGHT BACK TO THE SHOULDERS!  ABSORB WITH THE KNEES!

For the push jerks the bar will start on the shoulders with the belly tight, elbows slightly in front, feet under the hips with the heels down.

You will dip slightly.  Keep the heels down.  Allow the knees to come forward slightly, butt goes down and SLIGHTLY back.  Keep the shoulder over the top of the heel.  The dip is shallow.  Make sure the knees track forward and out - no caving in!

From the dip you will stand hard and fast driving the power from the legs into the bar.  Instead of thinking of pushing the bar up - think of pushing YOURSELF down.  Allow the feet to move out slightly.  Catch with the heels down, knees out, butt back, in a partial squat,  belly tight and the bar locked out over the head and over the middle of the body!  Stand to complete the movement.

For the split jerk you will move one foot forward and one back into a lunge position as you press yourself under.  Make sure the back knee is bent and that the front heel is down!  Stand by bringing front foot back first then back foot forward.

Front Squat (5 x 3)

Start with the weight from your last jerks!  Add weight as you are able.

Rest 2-3 min between sets.

For this movement the bar is once again on the shoulder.  This time you have a loose fingertip grip and the elbows are even higher.  Belly tight.  Feet shoulder width apart with heels down.

Reach the butt back and down.  Drive the knees out.  Keep the chest up.  Get the butt lower than the knees at the bottom.  Lead with the chest and elbows to stand.  Keep the heels down and knees out!

Bench Press (7 x 3)

As always if you are benching alone make sure you do not put collars on the ends of your bars and don't go super heavy.  Wrap your thumb around the bar and use a spot if at all possible!!

For these reps you will want to have your hands just outside of your shoulders.  Similar to your grip for an overhead press.  Pull your shoulderblades back and down on the bench and set up so that your heels can be down.  So add plates underneat your feet if you need to!

Come down and touch the chest with the elbows going back - not out.  Press all of the way to lockout at the top.

Goal is to go up each set if possible.

Rest as needed between sets.

Bent Over Row (5 x 5)

For this lift you will set up in a deadlift position.  Knees slightly bent, heels down, bar close to the body chest up and back flat.

You will bring the bar to just below the knee.  Pull the bar in close to the body.

Your chest should be over the bar with a hinge at the hip and a slight bend of the knee.  Pull the bar UP to your chest by reaching the elbows back.

Come to think of it - this is like a reverse bench press.  You will touch your chest in a similar place and then lower back down until your arms are locked out.  Keep the chest up and no pulling yourself down to the bar or like "kipping" it!

Rest as needed between sets.

Add weight if you feel you can.

Street Parking Gymnastics is posted once a week, on Sunday.  These workouts are programmed by former collegiate level and national level gymnast Kati Breazeal.  These workouts are great for those interested in adding in additional work gaining body control, strength, and general skill in the gymnastics movements.  Add this in wherever makes sense for your schedule.

WARM UP

2 Rounds:
10 Standing Straddle with Alternating Bent Knees
30 Seconds per Side Wall Pec Stretch (Right + Left)
30 Seconds Bench Shoulder Stretch

WORKOUT

PART 1

3 Rounds for Quality
1 Minute Overhead Dumbbell Alternating Shoulder Extensions
10 Box Pistols (Right + Left = 1)
30 Hollow Rocks

Sub Options:
Use light weight
For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be
Tucked hollow rocks

No SCORE!  Do this for quality not for time!

Overhead Dumbbell Shoulder Extensions:
1. One dumbbell per hand.
2. With your feet hip width apart, lift the dumbbells overhead, holding them shoulder width apart. Your palms should be facing in, with the weights parallel to each other.
3. Extend your shoulders by pushing them up into your ears, as high as possible.
4. Relax your shoulders and drop them back to a neutral position.

Box Pistols:
1. Begin with your feet together, standing a few inches in front of your box/chair. You may do these weighted or unweighted.
2. Lift your first leg off the floor, extending it straight out in front, pointing the toe. The front leg should be as tight as possible.
3. Lower yourself down to the box/chari, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch.
4. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance.
5. Once fully extended, bring your front foot back to the ground, and repeat on the opposite side.

Hollow Rocks:
1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

WORKOUT

PART 2

6 Minute EMOM
(Every Minute on the Minute for 6 Minutes)

Perform as 30 seconds on and 30 seconds off:
Toes to Bar Practice: Focus on form rather than numbers (Straight legs, pointed toes, staying tight)

Sub Option:
Toes to Bar with a Box / Kip Swings / Slowly lift your legs as high as possible while still maintaining rhythm

Score: Total Reps, but do NOT sacrifice form to be on top of the leaderboard!

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The running version of this is something we've done before is one of our FAVORITE endurance workouts.  Good luck!  You can find that post on 04/22/2018.

Strong Endurance (Time)

For Time
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:

RX: 800 Meters
RX Plus: 1200 Meters

Objects may include:

Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be
Men: 60# plus if possible
Women: 40# Plus if possible

NOTES:

So the way this works if you were on a track for example.  You would leave your object at the start line.  At 3-2-1 go you would run 400 meters.  When you get  back to the object you pick it up and run as FAR as you can with it in 1 min.  When 1 min is up - you put it down and run 400 meters again.  So let's say I got 75 meters with it in 1 min.  I drop it there and circle back around to it.  Pick it up again - and go as far as I can in one minute - drop it and loop around.  Keep doing this until the OBJECT has traveled the RX or RX + Distance.

You will need to wear a watch!
You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful.  I basically did it on a 400 meter loop.  I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

Metcon (Time)

Row Version:

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Metcon (Time)

Bike Version:

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

5 Rounds
Not For Time

20 Banded Side Step Left
10  Banded Good Morning
20 Banded Side Step Right
10 Good Morning
20 Banded Walk Steps Forward
10 Good Morning
20 Banded Walk Steps Backward
10 Good Morning

Then

4 x For Max Accumulated Time

L - Sit or L-Sit Scaled Hold

May also do L Hang

Rest as needed - at least 30 seconds - between attempts!
Score is total accumulated time in L Sit or Hang!!

NOTES:

This one is pretty self explanatory.  See video for best description.
Just make sure on all of the banded stuff that there is a slight bend in the knee and heels are down.
You can do this with a gymnastics band around the feet or a band like a hip circle around the knees.
See video for option with dumbbells/ barbell if you don't have bands.  Get some though - super cheap and great for butts and guts fun!

Good mornings may be done with the pull up type band or you can use a light barbell if necessary.

For the L Sit or Hang - choose a method or scale that allows you to get at least 20 seconds each time and rest at least 30 seconds between.

WARM UP

2 Rounds for Quality

30 Seconds Pigeon on High Box Right
30 Seconds Pigeon on High Box Left
30 Seconds Alternating Wrist Stretches
10 Banded Pass ThroughsPigeon on High Box:

1. Begin standing in front of your box, toes face forward. The height of the box may vary— The taller the box, the more challenging the stretch.
2. Lift your right foot, and set it flat on top of the box.
3. Shift your right foot to the left, until it sits even with your left hip.
4. Allow your right knee to gently fall to the right, pressing towards the box.
5. Use your right hand to apply more pressure to the right knee, if a greater stretch is desired.
6. Make sure to keep the bottom (left) leg straight, and hips open. Your chest may fold forward, over the right leg, in order to increase the stretch.
7. Repeat on the opposite side.

Banded Pass Throughs:

1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

WORKOUT

EMOM 9 Minutes:

Min 1: Rebounding Straight Jumps (As high as possible + pointed toes)
Min 2: Tucked Hollow Hold
Min 3: Inchworm + 1 Push-Up

Sub Options:

Min 1: Single jumps with pause between reps (no rebound)
Min 2: Break as Needed
Min 3: Push-up with knees on the ground

All movement for quality not for speed!

Rebounding Straight Jumps:
1. Begin standing with your feet together, arms bent to 90 degrees and close to your sides.
2. As you jump, make sure to only push from the balls of your feet. Do not let your heels touch the ground.
3. The goal is to be explosive off the floor, fully pointing your toes in the air, while keeping the entire body tight.
4. You want to spend as little time on the floor as possible— Be quick and bouncy.

Tucked Hollow Hold:

1. Begin laying on your back with your legs extended forward, and arms down by your side.
2. Brace your core by sucking your bellybutton into your spine, pushing the lower back into the floor. Your lower back needs to remain in contact with the floor for the duration of the set.
3. Keeping your legs together, pull your knees off the ground, until they are positioned over your hips. Your shins should be parallel to the floor, creating a 90 degree angle with your legs.
4. Lift your shoulders off the ground as high as possible. Arms will remain extended forward, parallel to the floor.
5. Focus on pushing your lower back into the floor at all times.

Inchworm + 1 Push Up:

1. Begin standing with your feet hip width apart, and relaxed legs.
2. Allow your chest to fall forward, bringing it as close to your quads as your mobility allows. Arms will hang forward towards the floor, with a goal of touching the floor. 
3. Keeping your feet in the same spot for the entire set, begin walking your hands forward, until extend yourself into a plank position. Your shoulders should be positioned directly over your wrists
4. Squeeze your glutes, tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten our the lower back. No sagging allowed.
5. Reinforce shoulder extension at the top each rep by “pushing the floor away”, which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. Keeping your body in one line, lower yourself to the floor, until your chest makes contact. Your elbows should track backwards as you lower and lift.
7. Push back up into full extension at the top.
8. Begin walking your hands back in towards your feet. Getting them as close to your toes as possible to maximize the hamstring stretch.

3 Rounds for Quality

Rest as Needed Between Rounds
10 Alternating Box Handstand Leg Lifts
10 Straddle Headstand to Extension
5 Forward Rolls

Sub Options:

10 Knees on box / Plank leg marches
10 Small range of motion with the legs / Static straddle headstand / Static regular headstand hold
5 Move through the mechanics of the roll / Roll on a soft surface: Foam mat, pillow, mattressAlternating

Box Handstand Leg Lifts:
1. Choose a box/chair/etc. at a height you are comfortable with. The higher the box, the less strain on hamstring mobility.
2. Begin by standing in front of your box, and setting your hands on the ground. Hands should be initially placed a few feet away.
3. Carefully step one foot onto the box at a time. You should find yourself in a position similar to the Elevated Plank.
4. Keeping your legs straight (for the RXed version), walk your hands in, towards the box, until they are set directly under the hips (putting you into a ‘stacked position’).
5. Spread your fingers apart, and actively grip the floor. Engaging the fingers will help maintain balance while inverted.
6. Extend your shoulders by "pushing the floor away". You should feel contact between your shoulders and ears.
7. Tilt your head to approximately 45 degrees, and lift your eyes to look at the floor. Do not stick your head out and explore your ears (as this will compromise your position), bur rather, keep your ears hidden between your shoulders. You should be able to see the ground space between your palms.
8. Slowly, lift your right leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension (tightness). Your body should be in a straight line from your top foot to your hands. The left foot remains on the box for stability.
9. Return the right leg back to the box.
10. Lift your left leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension. Your body should be in a straight line from your top foot to your hands. The right foot remains on the box for stability.
11. Return the left leg back to the box.

Straddle Headstand to Extension:
1. Begin by setting up into your tripod position— Your head and both hands will form the three points of an equilateral triangle (all sides are the same length) when set on the floor. Your head will be the top, while your hands will form the base. Hands should be slightly wider than shoulder width distance. Only the top of your head should be in contact with the floor. 
2. Slightly angle your fingers out to approximately 45 degrees. This will make it easier to balance and keep stability as we move the legs.
3. Brace the neck by pushing the hands into the floor (you need to feel your triceps light up), and pulling your shoulders towards the ceiling.
4. With your tripod position set, lift your hips into the air and come up onto your toes (legs will be straight at this point). 
5. Slowly Walk your toes forward, shifting your hips over the center of your tripod position.
6. Pull your first knee forward, setting it on the back of your tricep.
7. Keeping the core and neck braced, pull the second knee forward, setting it on the back of the tricep.
8. Slowly lift your knees off your arms, and bring them together in front to create the tucked position.
9. Using the core, continue to lift the hips and straighten the legs, until they are vertical. 
10. NOTE: You should never be completely vertical in headstands, because you do not want all of your bodyweight set over your head and neck. Instead, form a hollowed position, where your hips and glutes are centered over the middle of your tripod.
11. Once vertical, straddle your legs out to the side as far as possible (mobility will play a big factor here— The farther you can relax your legs to the sides, versus the front, the easier the movement will be). 
12. Rounding your hips under, control your toes as you lower them to the floor.
13. Allow the tops of your toes to lightly tap the ground, and immediately re-engage the core, and pull the legs back up, until you reach your vertical position. Think of this movement as a big open-and-closing of the legs.

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

Metcon (Time)

Assault Bike
300 Calories for Men
200 Calories for Women

For Time.

Sumo Deadlift (7 x 3 (re-set each time no touch and go))

The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes!  This movement is great for building strength in a different stance/position.

For this movement the bar will start on the ground.  The feet are slightly wider than squat stance.  The hands are inside the legs.  Use a narrow grip but there should be 6-12 inches between the hands.

The knees will be bent slightly, chest up, arms straight, heels down, knees OUT (that's a big one), bar close to the body.  You will pull the bar from the ground by focusing on driving the heels into the ground, reaching the chest up, driving the knees out, and pulling the bar into the body.

The rep is finished when you are standing completely at the top.

For these reps there is no dropping from the top and no touch and go at the bottom this time either.  That means you will put the bar down under control - keeping good positions.  Then you will completely relax and then re-set positions before pulling the next rep.

Rest as needed between sets.

Weighted Dips (10-8-6-4-2 (Building if possible))

Hold a weight between the legs, wear a vest or a belt with weight.Score is weight you use for the last 2 reps.

For these dips you may do them on the rings, a stationary dip station, or even between to boxes etc.

We first want to see full range of motion before you add much or any weight.  This means you get your shoulder below your elbow at the bottom, and that you lock out completely at the top.

These sets should be unbroken sets - so if you need to do them weighted or even use assistance from a band or slight push from the legs that is fine!

As you lower - make sure the elbows go BACK - not OUT.

Rest as needed between sets.

Muscle Snatch (5 x 3 (Moderate Weight))

The muscle snatch is all about the UP portion of the snatch!  It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out.  There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground.  You will use a wide/overhead squat grip.  The feet are roughly hip - shoulder width apart with the weight in the heels.  The knees are bent but hips are higher than the knees.  Chest is over the bar.  Arms are straight.  Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest.  The bar comes off the ground - keep it close to the body!  Control this first pull.

Once the bar is past the knees you will pick up speed!  Scoop the hips underneath a bit but keep the heels down.  Think about finishing the up or JUMP with the arms still straight.  Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through.  Lock out with the bar over the middle of your body.  Belly is tight.  Knees and hips are extended.

Power Snatch (6 x 1 (One every 90 seconds for 9 min))

Pick a weight you can hold across all 6.

Rest 1 min to change weight before the next part.

Power Snatch (4 x 1 (One every 90 seconds for 6 Min))

Add weight for the next 4.  Still one every 90 seconds.

Rest 1 min and add weight before the next part.

Power Snatch (2 x 1 (One every 90 Seconds for 3 Min))

Go up in weight one more time for these last 2 reps.  If you are feeling it you can go up between these 2 also.

The power snatch is exactly like that muscle snatch you did in the beginning, but this time you will pull yourself UNDER instead of pulling the bar up.

POWER - means you will not pull all of the way into a full squat - just a partial squat when you pull under.

So, once you finish the UP part and the elbows come high and outside you will pull yourself under slightly.  Allow your feet to move out a bit.  Drive your knees out and punch yourself under the bar to lockout.  Stand to finish the lift before lowering or dropping the bar!

Butts

4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Tighten the belly and push the chest up.  Bend at the waist by reaching the hips back.  Knees may soften, but for the most part stay straight.  If you can maintain a good back position - go to 90 degrees.  If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated.  You will hold a dumbbell in each hand and will lower until the knee kisses the ground.  Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in.  Do all of these reps under control.

Guts:

8 Min
Max Plank Hold
Every time you come down - complete 8 Love Taps.

Plank should be on the toes and the elbows.  Do not allow yourself to sag.  If you start to sag - come down and do the love taps!  Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep.  Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object.  Do not DROP the heels to the ground once you are over.  Lower them under control and just "tap"!

Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))

With a dumbbell or KB - basically a bent over row with one arm at a time.For these you will also do a 1 second pause at the top and slow lower to the bottom.

Start with a straight arm.  Pull the elbow back to bring dumbbell to the side of the rib cage.  Avoid too much rotation.

Use a box or bench or something to brace other arm against.  Pull with elbow coming back!

Bent Over Reverse Dumbbell Fly (4 x 15)

Hinged at the hips - like flapping your wings!Hinge at the hips, bend the knees slightly, keep the belly tight.  Allow for a slight bend of the elbow and basically do a motion like you are flapping your wings (SLOWLY though).

Bring dumbbells down to touch basically at the bottom and come in line with your back at the top.

Supine Barbell or Ring Rows (3 x Max Set)

3 x Max SetThe more parallel to the ground you are for these - the more difficult they become.  We want you getting at least 15 or so each time so set up accordingly.

Make sure when you pull that you don't add a little KIP into it.  Make sure that you come to fully extended at the bottom and touch your chest at the top - or at least super close.

Pull your body to the rings or the bar by using your mid back and pulling the elbows BACK!

For this whole workout you can do it as one long circuit or do each piece at a time.   Once piece at a time is how it was designed, but it might be quicker to get through if you break it up!

Either way will work!

Butts FIRST!

Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges

RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs

Every 2 min you do the 12 and 12 and rest for the remainder of the time.

The Sumo RDLs are done in a sumo stance - which is slightly wider than your squat stance.  Toes should be turned out slightly.
You will hinge at the hips and allow a slight bend in the knees. Keep the dumbbells or barbell close to the body by actively pulling it back.  Keep the back flat / chest up and heels down.
Bring the weight to about mid-shin - not all the way down.  Squeeze the butt to stand up.
For the lunges you can hold the dumbbells however you want - either to the side or at the shoulder.  If you are using a bar, you may use front or back rack!

8 Min AMRAP
6 Around the Worlds
24 Russian Twists

Weight for Russian Twists - Up to you but try -
Men - 25-35#
Women - 15-20#

An around the world is hanging from the pull up bar and keeping the legs as straight as possible - make big circle from the hips.
Try not to use any momentum!
Scale to knees around the world if necessary.
This movement can also be done on the ground with the hands down to the sides!
One rep is just around once.  Not both ways.  So each round is 3 x both ways.
For the Russian twists you may use a dumbbell, plate, or med ball.  Each tap will equal 1 rep!
Keep repeating the 6 and 24 as many times as possible for 8 minutes!!