Hey guys!  This workout is the first workout in the Street Parking + Aerobic Capacity 5k Program.  If you want to see the full thing with 3days a week of run workouts - check out Extra Programs section.

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)

RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST

Total: 2400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

SCORE= TOTAL TIME
GOAL=  Don't worry as much about total time.  Try to match all 200 meter FAST times.  Do not mess up paces to improve score.

Row Option:
Row 1000 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 750 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 500 M - Moderate
Rest 45 Seconds
Row 250 M - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

Row Option
Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

4 Rounds
Not For Time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating

Use weight that feels right for you and allows you to keep moving.  Men try 50-55# and Women around 35#.For the reverse lunge side step ups.  You will hold a KB or DB at the chest.  You will lunge backward, step in, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

You will do 1 min on one side of the box or bench and 1 min on the other.

For the banded side kb alternating side step, you will hold KB or DB in goblet position - reach butt back and bend the knees slightly. Step to the side, then stand.  Go back into partial squat, step the other way - stand.  Keep going for 1 min!

8 Min Alternating Tabata
20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit upsLove taps are where you sit on the ground with straight legs.  You will lift both legs (fighting to keep them straight) up and over something (like a KB).  Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

1 1/4 Back Squat (5 x 5)

All of the way down, part of the way up, back down, and UP!If you have been following the weekly power workouts you can refer back to May 20 of this year to get an idea of weight you should use for this workout.

For these reps you will have the bar on your back.  Feet are shoulder width apart.  Weight in the heels.  Reach the butt back and down.  Keep the belly tight and chest up!  No plopping!  Drive the knees out!  Get the butt lower than the knees at the bottom.  Stand up to just about parallel.  Then go back down.  Then stand completely!

Start light and add weight as you are successful.  No rounding of the back or plopping!  Keep those knees OUT!

Rest as needed between sets!

Bent Over Row (5 x 10 (with a 3 second pause at top))

This 3 second pause will mean you need to go PRETTY light on these!  We want that hold to basically be where the bar is in contact with your body so even go empty bar if you need to.

The focus here is to pull BACK with the elbows!  Fight them wanting to go OUT.

You will start with the bar just below the knee.  Knees are slightly bent.  Chest is over the bar - back is flat.  Belly tight.

Pull the bar with the elbows going back until the bar touches around the sternum area.  Hold for 3 seconds and then lower completely until the arms are straight and bar is just below the knee.

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)

1 Full or Power Snatch from the Hang + 1 Overhead SquatMake sure to warm this up before you start the clock.  The first set should be manageable but more than a warm up weight for you.

The goal is to add weight with each successful lift.  You have a FULL 2 min to hit this each time so you should be able to go pretty heavy.  This also allows you to try again if you fail a rep at some point.  If you fail twice at any weight - go back down to the previous successful weight.

For the hang snatch you will have a wide grip (overhead squat grip). Feet are generally under the hips.  You will stand (deadlift) the bar to the hips.  You will initiate the movement by reaching the chest forward slightly, pulling the bar into the body as the bar travels slightly down the leg.  Keep the weight in the heels and bend the knees slightly - keep the arms STRAIGHT.  Once the bar is just above the knee you will re-direct!  You will keep the heels down and arms straight as you scoop the hips underneath  (so that the torso is in a more upright position) and the jump (straight up) SHRUG and pull the elbows high and outside.  The bar will travel UP the body as you actively pull yourself DOWN to land in a locked out overhead squat position!  Think of punching yourself down underneath the weight!

The overhead squat position should have the feet shoulder width apart, heels down, knees out, butt below the knees, chest up, back flat (no plopping) arms locked with the bar over the middle of the body and armpits forward (no forward rotated shoulders!).

You may also do the snatch as a power snatch - suggested if this movement is new for you.  For that you land only in a partial squat.

Stand from the snatch and perform an additional overhead squat.

Behind Neck Snatch Grip Push Press (5 x 8)

These are not meant to be SUPER heavy.  Make sure you are comfortable lowering the weight to your back at lighter loads before loading up too much.  ABSORB the lower with the legs!

These are just like a normal push press, just with a wide grip and from the back.

The bar will start on the back with the hands in your snatch/overhead squat grip.  You will dip by keeping the heels down, allowing the knees to travel slightly forward, reaching the butt back SLIGHTLY but keeping the chest tall (don't dip forward).  You will stand fast and hard to pop the bar off of the shoulders (make sure the head is out of the way) and finish with a press.

Keep the rib cage down and belly tight!  Lock the elbows completely with the armpits forward and the bar over the middle of the body.

3 - 4 Rounds

1 Min DB Floor Press
1 Min DB Floor Hammer Press
1 Min Diamond Push up
Rest 2 Min Between Rounds

Score= Weight used for the Presses

Goal= 12-20+ Reps of Each Per RoundFor the DB Floor Press you will basically be doing bench press but laying on the ground.  Make sure you lower under control and PLEASE don't use the ground to help you bounce back up.  The whole point is starting from a dead stop in that sticky spot.  Lock out a the top completely each time.

The DB Floor Hammer Press is the same idea except you will turn the wrists in throughout the full movement - at the bottom, during the press, and at the top.

A diamond push up is simply a push up with your hands close together under your chest.  When you lower down keep your body rigid.  No worming or snaking.  Touch your chest to your hands and press to lock out at the top.

If you are unable to get at least 10-12 reps of any of these movements lower the weight - or for the push ups - go to the knees.

Metcon (No Measure)

Part 2

3-4 Rounds
15 Dips
15 Plate Skull Crushers

Rest as needed between rounds.  Try not to rest too much between movements.

No Score - just get it done!The dips may be on rings, stationary dip station, high parallettes, between two boxes, or even off the front of a bench.

Make sure you lower until your shoulder is lower than your elbows at the bottom with the elbows kept back and in (not flaring out).  Press to complete lock out at the top.

For the skull crushers you will lay on your back and press the weight up over the chest to start.  Moving only at the elbow you will lower the weight to your forehead under control then press back up to lock out at the top.

You may also use a dumbbell or dumbbells if a plate in unavailable.

2 Rounds:

30 Sec Standing Pike with Alternating Bent Knees

10 Scapular Pull-Ups

10 Kip Swings

3 Rounds For Quality:

10 Hollow Hold + Banded Lat Pull Downs

5 Inchworm + 2 Push-Ups

10 V-Ups

Subs:

Banded lat pull downs in tucked hollow hold / Use a light band

Push-up with knees on the ground

Tuck-ups

Hollow Hold + Banded Lat Pull Downs

1. Secure a band to a sturdy object (I recommend the post of a rig), making sure you have enough space to stretch the band while fully extended on the ground. The thicker the band, the more difficult the exercise.

2. Lying with your back to the floor, grab the band with both hands and slowly move away from the rig. The farther you move away, the more tension will be on the band, I.e., the more difficult the exercise.

3. Once you have enough tension on the band, extend your body and lift into a hollow hold: Pointed toes, straight legs, squeezed glutes, hips rounded under and pushing the lower back into the ground, shoulders off the floor, arms shoulder-width apart gripping the band.

4. With control, pull the band from overhead, down towards your hips. Your hands should make contact with the tops of your legs.

5. Slowly return your arms to the overhead starting position: Do not allow the band to snap your arms back, train the eccentric (negative) by extending the arms as slowly as possible.

Inchworm + 2 Push-Ups

1. Begin standing with your feet hip width apart.

2. Keeping the legs as straight as possible, bring your chest towards your quads for a hamstring stretch. Hands come onto the floor.

3. Walk your hands forward, until you end in a plank position.

4. Complete two push-ups, focusing on keeping a tight midline, with elbows tracking backward.

5. Walk your hands back towards your feet, getting them as close as possible to intensify the hamstring stretch.

6. Lift your chest, and end each rep in a full stand.

V-Ups

1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.

2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.

3. Control yourself back down to the floor, returning to your active, starting position.

9 Min EMOM (Every minute on the minute):

30 Sec Hanging Leg Lifts to Horizontal

30 Sec Toes to Bar

Subs:

Lift legs only as high as possible

Only lift legs as high as possible while maintaining rhythm / Kip swings

Hanging Leg Lifts to Horizontal

1. Begin in an active hang on the bar, there should be space between your shoulders and ears.

2. Keeping your legs straight and toes pointed, lift until they become parallel to the ground, or, as high as you can lift them.

3. Control your legs on the way down, back to your active hang, to prevent developing any swinging momentum. You want these leg lifts to be as controlled, and strict, as possible.

Toes to Bar

1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.

2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.

3. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats.

4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.

5. Continue to connect reps using the swing and momentum to your advantage.

6. For additional help, check out the Toes to Bar program under Extra Programs.

2 Rounds
10 Low Squat to Standing Straddle Extensions
10 Cat + Cow
10 Forward + Backward Arm Circles

Low Squat to Standing Straddle Extensions
1. Begin in a low, wide squat. Hands on the floor in front of you.
2. Slowly, lift the glutes into the air, until you straighten out the legs.
3. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
4. Allow the chest to hang between the legs as much as possible.
5. Hold at the top.
6. Return to your low squat starting position, moving slowly through each rep.

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.

Forward and Backward Arm Circles
1. Begin standing with your feet under your hips, arms hanging to your sides.
2. Start with the right arm: Keeping your arm straight, trace a circle in the air with your hand (moving first in a backward motion, then forward), making the circle as big as possible. Think of trying to rub your right bicep against your right ear at the top of the circle, and right hand against the side of your right quad a the bottom of the circle (You want to move the shoulder joint through as large of a range of motion as possible).
3. Repeat on the left side.

3 Rounds for Quality
1 Min Dual Dumbbell Overhead Hold
10 Push-Up + Full Extension
20 Hollow Leg Lifts with Dumbbell

Subs and Modifications:
Use light weight
Push-ups with knees on the ground
No weight

Score: Weight used for overhead holds.

Dual Dumbbell Overhead Hold:
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. Hold.

Push Up + Full Extension:
1. Begin in an extended plank position: Activate the shoulders by "pushing the floor away", getting as tall as possible. The upperback should be slightly rounded.
2. Lower yourself to the floor until your chest makes contact. Elbows track backwards.
3. Push back up into your starting position.
4. The Key: You should be actively pressing the floor away at the top of every rep.

Hollow Leg Lifts with Dumbbell:
1. Begin laying with your back on the floor, holding your dumbbell with two hands and straight arms.
2. Press your lower back into the floor to engage the core, and bring the dumbbell backwards towards your ears, behind your head as far as possible. The farther backwards you can hold it, the more challenging the drill will be.
3. Keeping the legs tight, lift them until your toes point straight towards the ceiling.
4. Keeping the lower back pressed into the ground, control your legs back towards the floor, but do not let your feet touch the floor at the bottom of the rep. The heels should only come to approximately 2-3 inches above the ground.
5. Lift the legs back up to vertical.

3 Rounds for Quality
10 Headstand + Straddle Extension
3 Connected Forward Roll
3 Wall Walk + 0:05 Handstand Hold

Subs and Modifications:
Small range of motion with the legs / Static straddle headstand / Static regular headstand hold
Single forward rolls with pause between each
Only walk up the wall as high as you feel comfortable and hold

Score: No Score.

Headstand + Straddle Extension:
1. Begin in a Headstand Hold.
2. Keeping the legs tight and straight, carefully lower the toes to the floor, moving through a full straddle (legs out to the side as wide as possible), until they make light contact.
3. As soon as the toes touch the floor, use your core to lift your straight legs back through your straddle, until you pull them together and finish in your starting Headstand Hold.

Forward Roll:
1. Begin standing 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.
3. Lift your glutes into the air, and start walking your toes forward, towards your hands. The goal is to get your feet as close to your hands as possible, in order to make the roll a very smooth, "tip-over" type movement.
4. 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 your ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
5. To initiate the roll, your elbows will have a slow, constant bend, until you find yourself rolling down one vertebrae at a time. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
6. As your elbows bend, your hips will tip forward, allowing you to effortlessly roll. Your feet will land on the floor in front of you, promoting a safe, seated position.
7. Once comfortable, you may increase speed, by moving faster through the steps.

Wall Walk + :05 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 five 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.

Deficit Deadlift (6 x 5 (Building))

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between.  Score is heaviest set.

Adding 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 Pistols (4 x 8 (Each Side))

Holding an object at the chest complete single leg squats.You will do an entire set of 8 on one leg and then rest a bit and then switch.

If you are new to this movement, if you have a lot of mobility issues in the ankles, knees, or hips - you may choose to do these unweighted.  Ideally you will get the butt below the knee at the bottom, but if you end up collapsing down there and are shifting hard to the toes to come up - you may choose to not go as low.  You may also choose to practice pistols with a band for assistance to come up or even on an elevated surface like a box so that your non working foot doesn't need to be so high.

If you are doing the weighted version though - you will hold a dumbbell or KB at the chest.  The goal here is to reach the butt back and keep the heel down.  Your chest will come forward more than a normal squat, but fight from collapsing TOO much.  Work to avoid the working knee from caving in as well.  Drive out of the working heel to stand completely.

Hang Power Clean (6 x 2)

Rest as needed between sets.  Add weight if technique is sound and lifts are successful.

These reps should be a "double" meaning you are not allowed to drop the bar between reps.

For the hang power cleans the barbell will start at the hip (top of the deadlift).  You will dip by allowing the chest to come forward slightly and bending the knees.  Keep the heels down and arms straight.  Think JUMP and SHRUG and then pull yourself under as the bar travels up the body to catch in a partial front squat with the bar on the shoulders and elbows high.  Make sure in the catch position that the heels are down and the knees are out.  You do go DOWN but stay above parallel.  Do not allow your feet to land any wider than your squat stance.  Allow your grip to loosen slightly to get the elbows around fast and as high as possible!  Stand completely to finish each rep.

Lower back to the hip to initiate rep 2.   You can feed the lower into the next clean OR what you will probably need to do once its heavy - lower - re-set - then dip again.

Make sure to check up some of the barbell warm up options in the members only section of the website!

For Time
20 Power Cleans with 70-80% of your last successful double from part 1
Score is time - list weight in comments.

This movement is the same as the "HANG" power clean except you will pull each rep from the floor.

The bar will start on the ground.  Your feet are under your hips.  Heels down.  Bar close to the body.  Knees bent, but hips higher than the knees.  Chest up.  Back flat.  Arms straight.  Use that hook grip! (Thumb around the bar - fingers around your thumb).

In a controlled pull - start to pull the bar off of the ground by raising the chest but also driving through the heels!  Keep the bar close to the body as you do this!

Once you get past the knees and about midway up the thigh, pick up speed!  Keep those heels down as you get the chest up and JUMP UP - not forward and shrug the shoulders with the arms still straight.  Keep the bar close as you pull the bar up the body with the elbows going high and outside  (like you are zipping up your jacket).  As you are pulling up - start to pull yourself down.

Since the weight will be heavy you wil allow the feet to move out slightly - to your squat stance.  As you pull under - you will shoot those elbows around and thorugh QUICKLY - allowing the bar to land in a solid position on the shoulder with a loose grip.  Butt reaches back and knees go out - as you catch in a partial front squat.

Stand completely to finish the rep.

4 Rounds
(Not for Time)

15 Plate Tricep Extensions
10 Around the Worlds
15 Plate Tricep Extensions
10 Around the Worlds (other direction)

Rest 2-3 Min Between Rounds

Score - Weight Used for Plate ExtensionThe Plate Tricep Extension is just as it sounds.  Standing you will hold the plate over head and lower it by bending your elbows only behind your head.  Then by extending at the elbow press back up to lock out.  Keep your belly tight and biceps by your ears throughout.

If you don't have a plate or would prefer doing these with dumbbells - go for it!

For the Around the Worlds, start with the plate at your chest.  Keep the belly tight and elbows bent and basically make a big circle around and behind your head and back to your chest.  Keep the belly tight and butt squeezed.  Do all reps one direction and then on the second set you can go the other way.

These can also be done with a single KB or DB.  Even a medicine ball.

PART 2

Finisher:

3 Min AMRAP
(As Many  Reps as Possible in 3 Min)
Close Grip Empty Barbell Curl
Every Time you Break:
10 Alt Hammer Curls

Hammer Curl Weight -

Men: 40# DBs
Women: 20# DBs

If you don't have a barbell to do the curls with - you may sub plate or single dumbbell curls.

Score:  Total Empty Barbell Curls ONLY.Blame Julian.

Also - Make sure that you start with a straight arm at the bottom each time and bring the curl all of the way up.

If you need to go lighter for the hammer curls - that is fine.

For those reps it's alternating arms - 10 total - or 5 per side.  Palm of hand is rotated in with the dumbbells at the sides.

PART 1:
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)

RX:  No real RX - go as heavy as you can with controlled movement for both!

You can also do the KB squats with a belt and weight attached to it around your waist.

Put your score in as the weight you used for the Frog Squats.For the Frog Squats you will start in the top of a push up with the hands on the dumbbells.  You will jump your feet to your hands in your squat position - butt below knees, chest up, knees out, heels down.  From here you will basically stand up out of the squat - squat not deadlift - with the dumbbells in the hands.  Squat back down to place them back down and then jump back.

For the side plank rotations - this is challenging even without weight, so if you need to - start there.  You may do this with a small plate or a dumbbell. Keep the hips lifted!

List weight that you use for squats and put weight that you do for planks in comments.

PART 2:

20 Min EMOM
Minute 1 - Max Side to Side Lunge Hops Left
Minute 2 - Max Side to Side Lunge Hops Right
Minute 3 - Max Hollow Rocks
Minute 4 - Rest

This circuit is a booty and ab blaster!

Put the ability to enter score in there if you want - but main point is to keep moving through the whole minute each time!For the side to side lunge hops - you will basically be JUST above the bottom of a lunge and will hop side to side holding that position.  Goal is to not stand all the way up throughout the whole minute but keep moving from that lunge position.

For extra fun jump up onto something low like a 25 or 45 # plate.  Only if you are comfortable doing it!

For the hollow rocks - either keep rocking the whole minute - or scale to just a hollow hold or bringing the knees in and rocking.  But hold position!

Pull the lower back into the ground and lift the tailbone and shoulders off of the floor in order to find the correct position.  Think about drawing the belly and abs in - not pressing them out!

Street Parking Endurance is posted once a week, on Sunday.  This workout is great for those looking to build a bigger engine by adding in extra work on the bike, rower, or running.  Add this in wherever makes sense for your schedule.

This week there is an RX or RX + option!

This is a workout that we did a few weeks before the CrossFit Games back in 2014.  It is brutal if you do the 10 rounds.  I suggest most of you stick to the 5 rounds  unless you are used to that volume of running!!

Metcon (Time)

Run Version
5 x 800
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace

RX + = 10 Rounds (Same work to rest / same pacing)So for these if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800.  If you have a 6 min mile PR pace you will shoot for 3:00-3:15.

DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

Metcon (Time)

Row Version
4 x 1000
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your 2k PR pace

RX + = 8 Rounds (Same work to rest / same pacing)So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15  per 1000.  If you have a 10 min 2k PR pace you will shoot for 5:00-5:15.

DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

Metcon (Time)

Bike Version
5 x 60 Cal Bike
(Women 44 Cal Bike)
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each

RX + = 10 Rounds (Same work to rest / same pacing)DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

4-5 Rounds (Not for Time)
10-15 Strict Pull Ups
10-15 Supine Rows
10 - 15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left

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

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

Score is dumbbell row weightFor the strict pull ups - if you cannot do 10 in 2 sets or less you may do banded strict pull ups or a jump and slow lower!

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

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

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

For the dumbbell rows you will do one side at a time.  Lean agains the bench or even a wall for support.  Let the dumbbell hang down and then pull it into your ribcage with the elbow going back!

2 Rounds:

30 Sec Standing Pike with Alternating Bent Knees

30 Sec Lying Twist

10 Forward + Backward Arm Circles

EMOM x 12:

30 Sec Max Effort Push-Ups with Feet Elevated

1 Min  Max Effort Dual Dumbbell Shoulder to Overhead Press

30 Sec Max Effort Hollow Rocks

Subs

Regular push-ups / Push-ups with knees on the ground

No weight

Tucked hollow rocks / Static tucked hollow hold

Push-Ups with Feet Elevated:

1. Begin in an extended plank position with feet on an elevated surface (can use plates, bench, etc.): Activate the shoulders by “pushing the floor away”, getting as tall as possible. The upperback should be slightly rounded.
2. Lower yourself to the floor until your chest makes contact. Elbows track backwards.
3. Push back up into your starting position.

Dual Dumbbell Shoulder to Overhead Press:

1. Begin standing, with your feet hip width apart. 
2. Brace your core by pulling your belly button into your spine, flattening out the lower back. Squeeze your glutes and tighten the quads to create a strong support base.
3. Bring the dumbbells to your shoulders, with your palms facing in towards each other. As you press the weight overhead, keep the dumbbells shoulder width apart. 
4. Fully extend the shoulders at the top of each rep, by pushing them into your ears as much as possible. 
5. Return the dumbbells to your shoulders.

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. 

For Quality: Rest as needed between rounds

20 Sec Box Handstand Alternating Leg Lifts

1 Min Headstand

20 Sec Box Handstand Shoulder Shrugs

Subs

Bring your knees to the box / Perform in a Plank (hands and feet on the floor)

Tripod Hold / Single Leg Up / Plank hold

Scapular push-ups

Box Handstand Alternating 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.

Headstand:

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.

Box Handstand Shoulder Shrugs:

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. To shrug, relax your shoulders and allow your entire body to sink down. Your shoulders should be the only muscle group to deactivate. The core and legs should remain tight. 
9. Re-activate the position by “pushing the floor away” to return back into an extended handstand.

Push Jerk (6 x 3)

You may also do split for these if you would like - there is a separate place to score it if you do.

For the push jerk it's all about driving the bar off of the body using the legs and hips - and then as it's traveling up pressing yourself down under.

For this movement you may go from the floor (you will just have to clean it) or from the rack.  The bar will start on your shoulders with the elbows slightly in front and belly tight.  Feet are under the hips with the heels down.  You will perform a dip by allowing the knees to come forward, keeping the chest up, and sitting back slightly with the hips.  Try to keep the shoulders stacked over the hip and heel.  The dip is shallow.

The turnaround for the dip must be FAST!  Stand up hard and fast and almost think about JUMPING with the bar.  Move the face out of the way as the bar elevates off of the shoulder.  From here, think about pressing yourself under the bar.  You may allow your feet to move out to a wider stance for the catch - but no wider than your squat stance.  You will basically catch in a partial overhead squat.  Bar locked out overhead.  Weight in heels.  Knees out.  Chest up.

Stand to complete the rep.

Split Jerk (6 x 3)

DO NOT DO BOTH TYPES OF JERKS.  JUST PUT YOUR SCORE HERE IF YOU DID SPLIT INSTEAD OF PUSH.

For the split jerk the movement is exactly the same until you are pressing yourself down.  This time one foot will go forward and the other will go back. Your front heel must be down on the catch and the back knee bent.

To stand out of this position (with the bar still overhead) you will bring the front foot back and THEN the back foot forward.

Front Squat (5 x 5 )

For these reps you can start with the final weight you used for the 6 x 3 Jerk - or if your squat is not as strong yet - you may choose to go down.

Rest as needed between sets.

The bar will start on the shoulder with the elbows high.  Allow it to roll back into the fingertips if you need it to in order to get them as high as possible.  Keep the belly tight.

Feet are shoulder width apart.  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Fight to keep the belly tight,  chest and elbows UP!

Get the butt below the knees at the bottom.

Reach the chest and elbows UP to stand completely.

Pause Bench Press (5 x 6)

3 Second Pause at the BottomFor these reps you will lay on the bench.  Pull the shoulders back and down and make sure you can have your heels down on the ground or on some plates or something.  KEEP the butt on the bench.

Lower the bar to the sternum with the hands just outside of the shoulders - not too wide.  You should have a full grip on the bar.  Elbows should go generally BACK and not OUT.  Hold under tension at the bottom for 3 seconds.  Then press out to lockout.

Go lighter than you think at first and add if you feel you are capable.
Rest as needed between sets.

For Time:
30 Dips

Every time you break 10 push ups.
GOOD LUCK with that one.

If you are a dip ninja:

RX + : 50 DipsDips may be ring or stationary.  Lower the body down until the shoulder is lower than the elbow at the bottom.  Lock all of the way out at the top.

You may choose to do these as kipping or strict.

4 Rounds
NOT for time
15 Good Mornings
15 Roll Up with Slow Lower
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min  Plank Dumbbell Pass Reps

Score is  Good Morning Weight -

You may use a band or you may start with 95# for Men, 65# for Women and go up from there as comfort allows.

For the good mornings, the bar will be on the back in a similar position to the back squat.  From here you will reach the butt back and lower the chest - maintaining the arch of the back.  Knees will soften and bend, but only slightly.  If you can maintain positions, you will want to go to 90 degrees.  If back starts to round - do not go that far!

Squeeze the butt to stand up.

For the roll ups - You can do this on a bench or on the ground - you just need something behind your head to hold on to.

Keeping your legs straight and laying on your back - raise the legs, then the hips, press the low back into the ground/bench as you roll up - one piece at a time until all but your head and shoulders are up.  SLOWLY roll yourself all the way back down.

For the single leg deadlifts - you will hold the weight in the opposite hand of the working leg.  You will fight to keep the chest up and heel down.  Allow a slight bend in the knee.  Stand up completely at the top.

For the plank dumbbell pass reps you will be in the push up position. You will grab a dumbbell with the right hand and pass it to the left hip.  Then you will grab another dumbbell with the left hand and pass it to the right hip.  Then by again reaching across you will bring the dumbbells back up.

Metcon (Distance)

Run Version
3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

Metcon (Distance)

Row Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Metcon (Calories)

Bike Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace calories need to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

2 Rounds
10 Low Tuck to Standing Pike Extensions
30 Seconds Weighted Wrist Extensions - Palm Down (Right Arm)
30 Seconds Weighted Wrist Extensions - Palm Down (Left Arm)
30 Seconds Bench Tricep Stretch

Low Tuck to Standing Pike Extensions:
1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs.
4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.

Weighted Wrist Extensions:
1. Grab a light dumbbell in one hand, and set your forearm on your box, palm facing the floor. Your wrist will be hanging clear of the edge.
2. Fully relax your wrist to start, allowing the dumbbell to hang towards the floor.
3. Hinging only at the wrist, lift the dumbbell as high as possible, while still keeping your forearm on the box.
4. Hold at the top before slowly lowering back down.

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. 

4 Rounds for Max Reps Each Movement:

30 Seconds V-Ups
30 Seconds Dumbbell Push-Up + Alternating Row
30 Seconds Hollow Leg Lifts with Dumbbell
30 Seconds Rest

Sub Options:
Tuck-ups
Use light weight / Push-ups with knees on the ground
No weight

V-Ups:
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.
3. Control yourself back down to the floor, returning to your active, starting position.

Dumbbell Push Up + Alternating Row
1. Place your dumbbells on the ground, shoulder width apart and parallel to each other.
2. Set up into your plank position by grabbing the dumbbells (palms should be facing each other), positioning your shoulders directly over your wrists, and feet together.
3. As you 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 out the lower back. No sagging allowed.
4. Reinforce shoulder extension at the top each rep by "pushing the dumbbells/floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
5. Keeping your body in one line, lower yourself to the dumbbells, until your shoulders make contact. Push back up into full extension.
6. Keeping the body tight, press through the right shoulder, and lift the left dumbbell until it makes contact with the rib cage.
7. Return the weight to the ground, and repeat on the right side.
8. The goal is to keep your chest square to the ground as you "row" each dumbbell towards your body.

Hollow Leg Lifts with Dumbbell:
1. Begin laying with your back on the floor, holding your dumbbell with two hands and straight arms.
2. Press your lower back into the floor to engage the core, and bring the dumbbell backwards towards your ears, behind your head as far as possible. The farther backwards you can hold it, the more challenging the drill will be.
3. Keeping the legs tight, lift them until your toes point straight towards the ceiling.
4. Keeping the lower back pressed into the ground, control your legs back towards the floor, but do not let your feet touch the floor at the bottom of the rep. The heels should only come to approximately 2-3 inches above the ground.
5. Lift the legs back up to vertical.

3 Rounds for Quality
5 Box Handstand Inchworm Walks
5 Kick-Up to Handstand Hold
20 Handstand Shoulder Taps Against the wall
Rest as Needed Between Rounds

Buy Out:
5 Min Handstand Walk (Practice)

Sub Options:
Static box handstand hold / Inchworm walks on the ground
Box Progression Shoulder Taps (Feet or knees on a box, couch, chair, etc.) / Plank Shoulder Taps
Box Handstand Shoulder Taps / Plank Shoulder Touches
Practice kicking up to handstand against the wall / Practice pressing to handstand against the wall

Box Handstand Inchworm Walks:
1. Begin in a 90 degree box handstand hold.
2. Taking very small steps, walk your hands forward as far as possible. You will be in more of an extended position, feeling your core light up immediately. Make sure to keep your lower back flat by squeezing the glutes and rounding the hips under.
3. Once you reach your farthest point, walk your hands back in to your starting handstand position.
4. You may separate your feet on the box (approximately 10 inches between each foot), to give you more stability.

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.

Handstand Walk:
1. Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

4 Rounds
Not for Time
20 Banded Crunches
15 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
10 Glute Bridge Up

No RX Weight

Men Try 40+ Dumbbells for all
Women Try 25+ Dumbbells for all

Glute Bridge may be done with dumbbells, barbell, sandbag - whatever!

If you are unable to do the banded crunches as seen in the video due to equipment resons...you may just do them without - or put a super light weight on the feet.

The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs.  All 3 of those is one rep.

Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.

On the swing - focus on squeezing the cheeks hard!

For the half get up - it's exactly that.  It's PART of a turkish get up.

You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the groud to start.  You will roll to the opposite elbow - then hand - then control back down.  Do NOT just plop back down.

Keeping your eyes on the weight throughout will aide in the balance and stability part ot this movement.

The glute bridge ups can be done off a bench, your couch, a box  - whatever.  Place your shoulders across whatever it is and something - dumbbell(s), barbell, sandbag etc in the crease of the hip.  Drive through the heels and drive the heels up until you are in a hips up / table top position.  Squeeze the cheeks hard to make this happen.  Hold for a brief pause at the top.