Shoulder Press (LIGHT 5 X 5)

Start light with these and use them as a warm up.

Shoulder Press (Heavy 5 x 3)

These sets should now be heavy!  Add weight if you are successful to find the heaviest triple you can get for the day.

Rest as needed between sets.

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

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

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

EMOM 10
(Every Minute on the Minute for 10 Min)

Even Minutes: 3-5 Strict Weighted Pull Ups
Odd Minutes: 40 Seconds Heavy Object Hold

See below for options.

Score is weight for hold. Note how you did pull ups in comments.So you will end up doing 5 sets of each.

Options for the pull ups are strict weighted with a dumbbell between the legs or something like that.  It can also be with a weight vest or whatever you can make work.  All of the way down - all of the way up!

You may also do just regular strict pull ups 3-5 reps with no weight.  You may also do banded or even a jump and slow lower.  Or even a slow lower ring row!

Find something that is difficult for 3-5 reps and do that!

For the heavy object hold you will grab a heavy sandbag, dball, a couple plates - or something and basically bear hug it at the chest for 40 seconds.

If you don't have something heavy enough you may also hold the front rack position with heavy weight on the shoulders.  This weight should be something close to your 1 rep max front squat if you know that.  Heavy.

Muscle Snatch (4 x 3 (Light and Building))

This is meant to be more of a warm up and you will add weight each set.
Rest as needed between sets.

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 (10 Min EMOM x 1 Rep)

Goal for this is to go up in weight each time but not to miss.  Start in the right spot and make smart jumps!  If you want to keep going every minute past 10 min until you miss - that is fine too.

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!

PART 1:

3-5 Sets

1 Min: Max Alternating DB Row
1 Min : Max DB Crawl
1 Min : Max Plate Row
(Plate touches chest to full extention)

REST 1 MIN BETWEEN ROUNDS

Idea weight for Men: 40-50# DB Rows / 30-40# DB Crawls / 45# Plate

Idea weight for Women: 20-35# DB Rows / 15-25# DB Crawls / 25-35# Plate

Score: Total Reps

Put what weight you used for each in comments.

Part 2:
10 - 1
Lat Raise
Shoulder Press

(So that means 10 Lat Pull Down, 10 Shoulder Press.  9 Lat Raise - 9 Shoulder Press...)

You will probably want to use lighter dumbbells for the lat raises than the shoulder press - but if you want a good burn - go light for both and see how far you can get with out breaking (don't get sloppy).

Not putting a score for this one.  Quality over Time or weight.

Metcon (Distance)

Run Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Distance)

Row Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Calories)

Bike Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

4 Rounds
Not for Time

10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing.  It should be pretty light.

Rest 3-4 Min between sets

For this you may do it with a bar or with dumbbells.  If you are doing it with a dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press you may need to use a little wider than normal grip if your flexibility isn't great.  Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise you will allow a slight bend of the elbow.  A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement.  Don't lean back!

For the upright row keep the shoulders pulled back and down.  You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside.  Bring the bar up to the sternum or a little higher.

5 Min AMRAP (As Many Round and Reps As Possible)

30 Seconds On
30 Seconds OFF

Wall climbs or pike up on box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall climb version you will start in the bottom of a push up position with the feet backed up to a wall.  You will climb the feet up the wall while walking the hands back.  Keep going until your chest and hips touch the wall.  Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended.  Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box.  You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top.  You will then walk yourself back out.

Overhead Squat (6 x 3)

For these reps you will add weight each set if you are still moving well and hitting range of motion.  If this movement is new for you and you simply can't add much weight - you may do sets of 5 so that you get more total reps in.

For this movement you may get the bar over your head however you want.  We recommend (if you have a rack) unracking it on your back - placing your hands wide.  You will need to have your hands wide enough that you will be able to pull the bar back behind you and potentially even dump in behind you with your elbows still locked.  This is usually about 6" above the head - but maybe less if your shoulders are super tight.

From there you will dip and drive the bar off of the back using either a push press or jerk.  Focus here is to rotate the shoulders lock them into place with the armpits forward - no eagle wings.  Press into the bar with the upper back.  Elbows are locked and belly is tight.

From here you will begin the movement by reaching your butt back and down.  Keep the heels down.  Drive the knees out.  As you start to squat your head will come forward slightly and your butt will go back slightly.  Your goal is to keep the chest up as this happens but you will need to pull the bar back to keep it over the heel!  Do not let it dump forward!  Keep pressing up!

Once you get all of the way to where your butt is below your knee at the bottom you will stand. Keep the heels down - lead with that chest - drive the heels out and keep the belly tight as you press into the bar.

When you lower the bar down after your final rep of each set - ABSORB with your knees as you lower onto the back or just drop it completely.

Rest as needed between sets.

Behind the Neck Push Press (5 x 5)

Bar starts on the back rack - perform a dip - drive - pressYou may use the same weight for all of these sets.  Something challenging but manageable and one you are comfortable lowering each time.

For these reps you will do them once again with that wide overhead squat grip.

The bar starts on the back and the feet are under the hips.

You will dip by keeping the chest tall (no dipping forward).  Keep the heels down and allow the knees to dip forward as the butt dips back SLIGHTLY.  The dip is shallow - a few inches only.

From here you will stand hard and fast using the power from your legs to pop the bar off of the shoulders (make sure youre head is out of the way).  Finish with a strong press up to lock out.  Hold the lock out for a split second - armpits forward, belly tight - before you lower.

Lower by bringing the bar back to the back and ABSORBING with the knees!

Rest as needed between sets.

Pause Back Squat (5 x 3)

3 Second Pause in the bottom

For these reps you will pause in a VERY active position in the bottom of the squat before you stand.

The bar will be on the back.  Feet are shoulder width apart.  Heels down.  Tighten the belly and then reach the butt back and go down as you fight to keep your chest UP!  Drive the knees out and keep the heels down.

Get the butt lower than the knee at the bottom with NO rounding of the back.  Do NOT relax in the bottom/pause position.  Count to 3 and then with no re-bounce stand up.  You will need to go much lighter than your normal 5 x 3 back squat.

Rest as needed between sets.

Accumulate 3 min Chin Over Bar Hang.
Overhand Grip.

CHIN OVER!

There is also a chin over bar hold in this week's gymnastics.  You may choose to only do this part once this week if you want or get the extra work.  We want to make sure you get it in somewhere!

Your score is the total time it takes you to accumulate 3 minutes.  You may cut to 2 minutes if you aren't getting at least 20 seconds holds.

4 Rounds Not For Time
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left

Take breaks after the jumping  lunges but go straight from the Deadlifts into the lunges if possible.

Score is weight used.So we do single leg deadlifts a lot.  But since your back leg on these will allow you to have a little more balance - you should be able to go a bit heavier.  Start by trying 65# or 25# dumbbells but try to go up if possible!

It is easier to go straight from the deadlifts into the jumping lunges if you use dumbbells - but either way is fine.

For the deadlifts you will have the back leg on a step behind you - roughly 12" high.  Not as high as a 20" box or bench.

Make sure that front heel is down.  Keep the back flat and perform a deadlift driving off of that front leg.  Keep in mind this is a deadlift and NOT a lunge.  Hinge forward from the hip with just a slight bend in the knee.  Stand all of the way up at the top of each rep.

For the jumping lunges you will leave that back foot up on the step.  Show control as you go down into the bottom of the lunge.  Get as deep as you can.  From the bottom position you will jump!  Keep the back foot on the step and drive off of the front heel.  When you land back down show control back down and once again lower back down.  Do not allow the knee to collapse in on these reps!

If you are unable to jump you may just do regular split lunges!

4 Rounds Not for Time
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)

No score for this one!For the stability crunches you will hold the middle of a v-up/crunch position basically with your hands behind your ears.  You will then come and tap your toes without allowing your body to move.  Then bring the hands back behind the ears.  That is one rep.

Definitely watch the video.

For the plank step ups you will start out in the top of a push up position in front of like a box/bench/stack of plates - something like that.

Then you will reach one hand up and place it on the step - followed by the other hand.  Then back down with the first hand and back down with the second.  Alternate which hand reaches up first each time.  Keep the belly tight and do not sag or raise your hips up.  Stay flat!

If you need to use a shorter step you can or if you need to even go to your knees that is ok too.

2 Rounds:
30 Seconds Standing Pike with Alternating Bent Knees
10 Side to Side Swinging Kicks (Right + Left)
10 Banded Pass Throughs

Standing Pike with Alternating Bent Knees:
1. Begin standing with both feet together, legs locked out.
2. Hinging at the hips, allow your chest to fall forward, towards your knees. Allow the arms to extend down, hanging the hands towards the floor.
3. Keeping the left leg straight, bend the right knee and lift only the right heel off the ground.
4. Sink deeper into the stretch (chest to quads). You should feel the left hamstring stretching, while the right hamstring relaxes.
5. Switch legs: Lock out the right leg, and bend the left knee, lifting the left heel off the ground.
6. Sink into the stretch as much as possible.
7. Continue alternating back and forth between both sides

Banded Pass Through:
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.

EMOM 6 Minutes
(Every Minute on the Minute for 6 Minutes)
Min 1: Continuous Effort Plank Dumbbell Rows (Use heavy weight)
Min 2: Continuous Effort Toes to Sky

Enter weight used for Plank Dumbbell Rows as your score (As always focus is on quality over score though!)

Sub or Scaling Options:
Use lighter weight
Keep your back on the floor and only move the legs

Plank Dumbbell Rows:

1. Begin in a plank position, with each hand grasping a dumbbell.
2. Plank Keys: Hands/Dumbbells sit directly under the shoulders, squeeze your glutes and round the hips under to flatten out the lower back, legs tight and locked out.
3. Extend through the left shoulder by pushing the dumbbell into the ground, and trying to get as “tall” as possible through that left shoulder. This will make sure your upper body is engaged, and ready to support the movement.
4. Pick up the right dumbbell, and pull it towards your rib cage, with your elbow tracking backwards.
5. Return to your plank and repeat on the left side.

Toes to Sky:

1. Begin lying on your back, with your arms straight down, by your sides. Glutes are squeezed, lower back is pressing into the ground, and legs are tight.
2. Keeping the legs together, lift them up, pointing the toes towards the ceiling. At the point, your body will be in a 90 degree angle.
3. Press your palms into the floor for stability, and use your core to lift your lower back and hips completely off the floor, so that you’re balancing on your upper back. Squeeze your glutes as your legs come into the air.
4. At the top of the rep, your body should be in a straight line from toes to shoulders (with the toes pointing towards the sky). Do not break at the hips.
5. Control yourself back down.
6. Now, lower your legs to the floor, but avoid making contact. You want your heels to only hover 2-3 inches above the floor.
7. Once they are lowered, use the core to pull the legs back to the 90 degree position, and repeat lifting your hips off the floor.

One time through for QUALITY
5 Quality Cartwheels
Rest as Needed
5 Minutes of Practice: Handstand Shoulder Taps Against the Wall
Rest as Needed
5 Quality Forward Rolls from a Handstand against the wall

Cartwheels:

1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position. 
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands. 
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical. 
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position. 
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor. 
8. Control your landing, and make sure you are fully balanced before moving on. 

Handstand Shoulder Taps Against the Wall
1. Begin in a Handstand Hold against the wall, with your back facing the wall.
2. To initiate the shift, press your left hand into the ground, with the goal of pushing your left shoulder into your left ear until they make contact. This will shift your body to be centered over your left hand.
3. Carefully lift your right hand off the floor, tap your right shoulder, and return to your normal handstand.
4. Press your right hand into the ground, and push your right shoulder into your right ear.
5. Once your body is centered over the right hand, lift the left hand, tap your left shoulder, and return to your normal handstand.
6. Once you’re comfortable with extending through the shoulders, you can increase speed.

Forward Rolls from a Handstand against the wall
1. Begin in a handstand agains the wall, with your stomach facing the wall.
2. To initiate the roll, tuck your chin into your chest (which will fave the shoulders and help round the back), and allow your elbows to slightly bend.
3. From here, your elbows will continue to bend (Slowly and under control), while your toes will slide down the wall. Sliding the toes down the wall is important to help slow the roll down.
4. As you near the floor, tuck your chin even more. Only the back of your head should ever come in contact with the ground. Remind yourself to stare at your belly button, to help keep everything rounded.
5. As you finish the roll, pull your heels into your glutes, and sit your chest up, over your toes to stand.

No Score

Subs or Scaling Options
Cartwheels: Smaller range of motion by swinging the legs around the side (keep them close to the floor), instead of kicking directly overhead / Slowly build your way up as you feel comfortable
Shoulder Taps: Can complete using the Box Position (Feet or knees on a box) / Plank shoulder taps
Forward Rolls: Roll from a high box / Roll from short box / Roll on the floor only / Roll on pillowsIf you are new to SP a lot of these skills have been developed over the past few weeks of this programming.  Don't be afraid to go back and see/try some of the previous workouts to work up to this stuff!

Metcon (Distance)

Run Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only.  Do not count any calories done during the easy portion!

If that is too hard to calculate - don't even worry.  Just put total distance and note you didn't separate it in the comments.If you  don't have a way to measure total distance - don't even worry about it!  Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Distance)

Row Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only.  Do not count any calories done during the easy portion!The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Calories)

Bike Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only.  Do not count any calories done during the easy portion!The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Part 1
4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over

No Rest Between movements.
Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.
Score is weight for dumbbell bench.

Bring dumbbells down to the chest for each rep of the dumbbell bench.  Make sure to bring dumbbells in and completely lock the elbows at the top!

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

Part 2
4 Rounds

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

Score is weight used for the 1 Arm Rows.

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

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

Tall Jerk (4 x 4)

Starting with the bar just above the head - push under to lockout - stand.For this movement you will use a pretty light - for the first set even empty - bar.  You will press it about half way up - just above the forehead.  Then you will pause and then BAM!!!  Press yourself down SUPER fast to lockout!

You may choose to practice this with a push or a split jerk.  This is really training speed under the bar and the concept of you pressing YOURSELF down and not the bar up.

When you land the bar should be locked out over the middle of the body with the belly tight and the elbows locked.

If you do a split the front heel should be down.  Make sure the back foot doesnt turn out excessively. Both front and back knees should be bent.

Clean and Jerk (7 x 2 (singles <10 sec rest between singles))

Rest as needed between sets.  Add weight as technique allows.  Clean may be power or full.
For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.

The bar will start on the ground.  Heels are down, knees are bent slightly, arms are long and straight, bar is close to the body, back is flat and chest is up. You will clean it by driving the heels into the ground as you lift your chest.  Keep the arms straight!  Once past the knees you will pick up speed.  Keep the heels down as you stand hard and fast and finally almost JUMP with the bar as you shrug the shoulders.  Elbows will pull up and out to keep the bar close as you pull yourself under the bar.  You may catch in a full squat or a partial squat with the bar on the shoulders and elbows high.  Heels should be down and knees out in the catch.

Since these will be heavy you should stand with the bar out of the clean and then re-set the feet and anything else before the jerk.

For the jerk you will dip by keeping the heels down, allowing the knees to come forward and out.  Keeping the chest up and not dropping it forward.  Let the hips sink straight down.  The dip is shallow.  From the dip you will stand up hard and fast jumping the power from the legs into the bar.  Pop the bar off of the shoulder and continue pressing it up, but also YOURSELF DOWN!  You may catch in a power or split position.  Stand to finish.

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

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

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

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

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

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

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

FOR TIME

400 Meter Heavy Object Carry for Time

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

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

You may also choose to carry the bar in the front or back rack and walk.This is to gain strength in the upper back and midline!

8 Rounds
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left

Idea weight for Men: 55#
Idea weight for Women: 35#

NOTES:

For this booty blaster portion you will hold the dumbbell or KB at the shoulder with the opposite hand from the working leg.  Step the foot back with a long step so that the front heel stays on the ground when the back knee kisses.  Drive out of the heel to stand

After 8 reps of the reverse lunge on one side.  Keep the working leg the same as you switch to the single leg deadlift.  Again you will hold the weight in the opposite side hand.  Keep the working heel down as you hinge at the hip, keep the chest up and only allow a slight bend in the knee.  Tap the weight on the ground.  Squeeze the butt to come up.

This is not for time, but try not to rest much.  Definitely the goal is to not rest in between exercises for the same working leg.

5 Rounds
30 Russian Twists
3 Plank Ups

This one is for time

Men use 25# ish
Women use 10-15#

NOTES:

You will complete 30 russian twists by sitting on the ground and leaning back a bit, bending the knees. You will hold a DB or a plate at your waist and rotate side to side tapping the weight to the floor.  Every time you tap you count that as 1 rep.

Once you have completed 30 reps you will put the feet on a box or bench and be in the push up position.  Walk your hands back toward your feet as you pike your hips up.  Then walk your hands back out to the plank.  That is 1 rep.  No sloppiness or sagging!

Street Parking GYMNASTICS is programmed by national level gymnast Kati Breazeal.  This workouts are designed to help you learn and gain control of your body.  If you are interested in adding strength and coordination in the gymnastics movments - these are for you!

2 Rounds
30 Seconds Standing Straddle with Alternating Bent Knees
30 Seconds Lying Twist (Right + Left)
10 Backward Single Arm Circles (Right + Left)

Standing Straddle with Alternating Bent Knees:
1. Begin standing with your feet outside the hips; soft bend in the knees.
2. Hinging at the hips, allow your chest to fall forward, between your legs as much as possible. Allow the arms to extend down, hanging the hands towards the floor.
3. Keeping the left leg straight, bend the right knee and lift only the right heel off the ground.
4. Sink deeper into the stretch (chest between the legs). You should feel the left hamstring stretching, while the right hamstring relaxes.
5. Switch legs: Lock out the right leg, and bend the left knee, lifting the left heel off the ground.
6. Sink into the stretch as much as possible.
7. Continue alternating back and forth between both sides.

Lying Twist:
1. Begin lying on the floor, stomach to ground, legs together, arms extended out to the sides.
2. Press your left hand into the floor, and use it to help lift your left shoulder, and twist your torso towards the right arm. The left side of your chest should slowly peel off the floor.
3. As you are twisting your upper body, take your left foot, and place it on the side of your right knee. Allow your left knee to drop to the floor towards your right arm, which will help you twist (and thus, stretch) a little more.
4. Return to your starting position, and repeat on the right side.

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
Min 1: 30 Seconds Planché Plank
Min 2: 30 Seconds Dual Dumbbell Lat Raises (Moderate weight)
Min 3: 30 Seconds Bicycles

**Enter weight used for Lat Raises for score.

SUB OPTIONS:
Planché plank with knees on the ground / Regular plank / Regular plank with knees on the ground
Use light weight
Do not extend the leg forward

Planche Plank:
1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Set your shoulders directly over your wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension 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. Once set, press your toes into the ground and lift your heels higher to shift your weight forward. You want move your shoulders from being stacked over your wrists, to being farther forward, over your fingertips.

Dual Dumbbell Lat Raises:
1. Begin standing with your feet together, dumbbells in hand with your arms hanging down. The dumbbells should be resting on the front of your quads.
2. Keeping the arms straight, lift the dumbbells overhead to reach full extension.
3. Slowly bring the dumbbells back down, keeping the arms straight.
4. The goal is to keep the midline engaged and tight during each rep, and only use the lats to raise and lower the arms.

Bicycles:
1. Begin in a hollow position on the ground, with your hands behind your head.
2. Bend your right knee.
3. Twist your torso until your left elbow hits the top of your right knee.
4. Return to your hollow position.
5. Bend the left knee, and twist your torso until you touch your right elbow to the left knee.
6. Return to your hollow position and continue alternating sides.
7. Make sure to keep your lower back pressing into the ground at all times throughout the set.

3 Rounds for Quality
Rest as Needed Between Rounds

30 Seconds Continuous Work: Box Handstand Shoulder Taps
3 Forward Rolls from High Box
10 Headstand + Pike Extensions

SUB OPTIONS:
Regular Plank / Drop knees to the floor
Roll from short box / Roll on the floor only / Roll on pillows
Less range of motion (feet do not come down to the floor) / Tuck to Headstand Extensions / Static headstand hold / Static tucked headstand hold

Box Handstand Shoulder Taps:
1. Begin in a Box Handstand Hold, with your legs straight and toes on the box.
2. To initiate the shift, press your left hand into the ground, with the goal of pushing your left shoulder into your left ear until they make contact. This will shift your body to be centered over your left hand.
3. Carefully lift your right hand off the floor, tap your right shoulder, and return to your normal handstand.
4. Press your right hand into the ground, and push your right shoulder into your right ear.
5. Once your body is centered over the right hand, lift the left hand, tap your left shoulder, and return to your normal handstand.

Forward Rolls from High Box:
1. Begin standing in front of your tall box, with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you. Step each foot onto the box, and bring your hips over your hands as much as possible, as this will help create a very easy "tip over".
3. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where a ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
4. To initiate the roll, your elbows will have a slow, consistent bend, until you find yourself rolling down one vertebrae at a time from the box to the floor. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
5. Your feet will land on the floor in front of you, setting you in a safe, seated position.
6. Once comfortable, you may increase speed, by moving faster through the steps.
7. To stand more quickly, pull your heels into your glutes, and shift your shoulders forward, fully over your toes to land in a low squat. Stand.

Headstand + Pike Extensions:

1. Begin in a Headstand Hold.
2. Keeping the legs together and straight, carefully lower the toes to the floor until they make light contact.
3. As soon as the toes touch the floor, use your core to lift your straight legs back to your starting Headstand Hold.

Metcon (Distance)

Run Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Row Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.
You could also have a goal PACE for the HARD intervals.  For girls 2:05 or less (faster if you are good on the rower).  Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Bike Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+  Girls over 300 would be a TOUGH goal.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Deadlift (6 x 5)

Add weight each set as long as you are still moving well.
Rest as needed between sets.

Start with the bar on the ground.  Feet are under the hips with the heels down.  Knees are bent slightly with the knees behind the bar.  There is a hinge from the hips and chest is over the bar but pulled up with straight arms.  Back is flat.

To lift the bar brace through the belly.  Then drive the heels down as you pull the chest up.  Actively pull the bar into the body as you stand.

Once you are standing all of the way up with the bar you will reach the butt back and slide the bar down the body.  Keep the chest up.  No excessive bounce at the bottom.  Sets of 5 should be touch and go.

Weighted Hip Extension/Good Morning (5 x 8)

Use what equipment you haveFor these you will either hold a plate at the chest and perform the movement on a GHD or you will do a good morning with the bar on your back.

Focus for either one will be to keep the back flat and keep the legs pretty straight.  Go LIGHT if this is new for you.

Goal would be to get to 90 degrees but if you are unable to keep a flat back position due to strength or flexibility, you may shorten to a range of motion where you can move correctly!

SQUEEZE THE BUTT TO STAND UP!

Part 1:
4 Rounds

Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)

No rest between sets

2-3 Min Rest between rounds

Log heaviest set weightDBs are at your sides with a slight bend in the elbow you will raise them out to the side/slighty in front of you.  Bring the dumbbells in line with the shoulders then lower back down.

If you do not have dumbbells for all 3 weights you can even use plates!

Part 2
Superset
4 Rounds

DB Seated Shoulder Press 10-12
DB Seated Reverse  Fly 10-12 Reps

No rest between exercises

Rest 2-3 Min between rounds

Mark weight used for pressesYou can also use a barbell for the shoulder press if you need to for weight's sake.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the reverse flies you will prob have to use a lighter weight.  You will sit at the edge of your bench and lean forward.  You will then let the dumbbells hang to your sides and raise them with slightly bent elbows like you are flapping your wings!

Part 3
Superset
4 Rounds

DB or Barbell Upright Row 10-12 Reps
Plate Front Raise to FAILURE

No rest between exercises

Rest 3-4 Min between rounds

Mark weight used for Upright RowFor upright row you will be standing. Hold the dumbbells or barbell with a narrow grip.  Pull the shoulders back and down and then bring the elbows high and outside as you pull the weight up (like you are zipping up your jacket).  Keep the belly tight!

For the plate front raise allow a slight bend in the elbow.  Bring the plate up to just under face level.  Go to failure or at least until you start feeling you need to add help from your hip in to get the plate up!

Hang Snatch (6 x 3)

Rest as needed between sets.  Do not count warm up sets.  Make sure you get at least 6 sets in that are challenging for you, but only go as heavy as you can move WELL.

For this movement you will lift the bar safely with a wide (overhead squat) grip up to a full standing position.  You will use that hook grip if possible!

Feet should be under the hips.  Heels down.  Belly tight.  Arms long and straight.  Bar close to the body.

You will dip the chest forward slightly and bend the knees.  Allow the bar to slide down the leg as you pull it in close to the body.  Keep the chest and eyes up. Back Flat.  Heels down.

Once part of the way down the thigh but still above the knee you will scoop the hips under to jump straight UP and shrug with the bar keeping the arms straight.  Keep those heels down as long as possible.

From here you will pull the elbows high and outside to keep the bar close as you start to pull yourself under and press to lock out in the bottom of a solid overhead squat.

In the bottom the heels should be down about shoulder width apart with the knees out.  Butt should be lower than the knees and chest up.  No plopping or rounding of the back in the bottom.  Keep the belly tight.  Bar is over the middle of the body.  Press up into the bar and rotoate the armpits forward.  Stand to finish!

Lower back to the hip to start next rep!

If this movement is new for you - you are welcome to do a hang power snatch + and overhead squat.  Do NOT land with your feet super wide.  No wider than your squat stance.

Snatch Balance (5 x 2)

Lower the weight back down to roughly the weight you counted as your first working set for Part 1.  This will be HIGHLY dependent on your comfortability with this movement.

We care more about speed and good movement for this than weight.

The bar will start on the back with that same wide grip.  You will dip keeping the chest up and the shoulder over the hip over the heel.  The knees will shoot slightly forward in the dip.

You will drive the power from the legs into the bar and once it is weightless and moving up you will press against it - to move your body DOWN once again into the bottom of the overhead squat.

Stand to finish.

Lower the bar back to the back SAFELY.  Absorb with the knees and do not do this more heavy than you are comfortable lowering back onto the back.

If this movement is new for you - you may go LIGHT and not press ALL of the way down to the bottom but just part of the way down and then slowly and under control finish the overhead squat.

2 Rounds
10 Cat + Cow
30 Second Bench Tricep Stretch
30 Second Floor Pigeon Right
30 Second Floor Pigeon Left

Cat + Cow:
1. Begin in a tabletop position on the floor, with your knees under your hips, and hands under your shoulders.
2. Inhale a deep breath as you arch your back (stomach drops toward the floor), and lift your chin to the sky.
3. As you exhale all of your air, press your hands and knees into the ground, and contract your core to round the back as much as possible. Tuck your chin into your chest.
4. Repeat, moving slowly through each position, and inhaling/exhaling as much as possible.

Bench Tricep Stretch:
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Floor Pigeon Stretch Right:

1. Begin on the floor, hands planted flat for support.
2. Send your right knee forward (heel close to glute), and extend the left leg straight behind you. This will be similar to a split with a front, bent knee.
3. Once comfortable, sit your right hip towards the floor, until the entire outside of your right leg is in contact with the ground.
4. You can play with keeping a tall chest, or bending forward over the right knee, for variations of the stretch.
5. Repeat on the left side.

3 Rounds for QUALITY
10 Alternating Dumbbell Curl + Overhead Press (As heavy as possible)
10 Zombie Sit-Ups + Backward Fold
20 Hollow Pulses
(Enter weight used for Overhead Press as your score)

SUB OPTIONS:
Use lighter weight
Swing your arms forward to help with the sit-up
Tucked Hollow Pulses

Zombie Sit Up + Backward Fold:
1. Begin in a seated pike position, with your legs together and extended straight in front of you. Toes will be pointed, and the palms of your hands in contact with the ground (ideally for the entire movement).
2. Engage the core, and begin to lay backwards, rounding your back to the ground.
3. Once fully extended, laying on the floor, use your core and hip flexors to pull your heels off the floor. The legs will remain straight for the entire movement.
4. With your palms and back remaining in contact with the floor, continue piking the hips, pulling your legs towards your face, and pushing the toes towards the ground behind your head (you should be staring at the tops of your knees). At this point, most of your back will peel off the floor as you roll onto the back of your shoulders. You will end in what feels like an upside-down pike stretch.
5. To roll forward, lift your toes off the ground, begin pressing your entire back, back into the floor one vertebrae at a time (think of rolling down through your spine), and slowly directing the heels back to towards the floor. Your palms will still be in contact with the ground.
6. Once your legs are fully extended on the floor, once again, engage your core and sit-up. Your palms and entire lower body should remain on the ground. Do not allow your legs to lift off.
7. Sliding your palms along the sides of your calves, reach them as far forward (towards the heels) as your hamstring mobility allows. You should be moving through a seated pike stretch, pressing your chest into the tops of your quads.
8. Reach your full range of motion in the pike stretch, and repeat.

Hollow Pulses:
1. Begin in a hollow hold with your arms by your sides, focusing on pulling the belly button in, to press the lower back to the floor.
2. To pulse, engage the core and simultaneously lift the shoulders and toes a few inches higher.
3. Return to your starting hollow position.
4. Repeat

EMOM x 6:

Every Minute on the Minute for 6 Minutes. Move at a moderate pace the entire time.
40 Seconds: Continuous Work: 1 Wall Walk + 0:10 Handstand Hold
40 Seconds: Continuous Work: Kick-Up to Handstand Hold Practice

SUB OPTIONS:
Regular Plank / Drop knees to the floor
Roll from short box / Roll on the floor only / Roll on pillows
Small kick-ups to a point you feel comfortable and safe

After you have completed the EMOM:
Buy Out:

10 Forward Roll from High Box

Wall Walk + Handstand Hold:

1. Begin in the bottom of a push-up position, with your feet by the wall.
2. Push-up into a plank. Extend the shoulders by "pushing the floor away", which will slightly round the upper back, giving you a sturdy base in which to begin your wall walk.
3. Lift your first foot and press it into the wall.
4. As you lift your second foot to the wall, you will simultaneously step your opposite hand backwards.
5. Continue walking your feet up the wall, while stepping your hands back, towards the wall, until you finish in a handstand.
6. Being as tight as possible, hold for ten seconds.
7. Walk back down the wall by retracing the same "stepping" movement pattern you used to climb up the wall.
8. Once you bring your feet to the ground, move through your plank position, and lower all the way to the floor to complete.

Kick Up to Handstand Hold
1. Begin in a wide split lunge, with your dominant leg out front. Both knees need to be bent— You want to be able to bounce up and down comfortably.
2. Arms are extended in front of you, with your hands at hip height. Fingers need to be spread and prepared to grip the floor.
3. Slow shift your weight forward as you approach the floor. Try to lay your stomach on the top of your quad.
4. As you set your hands on the floor, use your front (dominant) leg to gently push off the floor, initiating the press towards a handstand. This should feel slow, and ""strength-based"".
5. Focus on getting your non-dominant leg to the wall, and slowly bringing the legs together into a full handstand. Empahsis on ""slow""!