These workouts are great for those who are interested in gaining strength, body awareness, and body control in the gymnastics movements. These workouts were created by Street Parking Coach / former National Level Gymnast - Kati Breazeal. Add this in wherever makes sense for your schedule.

If you find the drills in this workout to be too advanced - don't worry they are a progression! We started this specific cycle 15 weeks ago and you can go all of the way back to the beginning and follow along from there if you like!

2 Rounds:
10 Banded Pass Throughs
30 Seconds Low Tuck to Standing Pike Extensions
1:00 Box Pigeon (Right + Left)

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.

Low Tuck to Standing Pike:
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.

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

EMOM 12 Min
Every Minute on the Minute - Move at a continuous pace for the entire minute:

Min 1: Rebounding Straight Jumps
Min 2: Hollow Leg Lifts with Dumbbell
Min 3: Candlestick Roll + Alternating Pistols
Score: Total number of candlestick roll + pistol or sub.

Quality over quantity guys!
Subs and Modifications:
Single jumps with pause between reps (no rebound)
No weight
Stand up with both feet (no pistol)

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

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.

Candlestick Roll + Alternating Pistols:
1. Begin standing with both feet together, arms by your sides.
2. Sit back to the floor, getting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from the roll forward, pull your right heel as close to your glute as possible, and shift your arms and chest forward over your right foot. Left leg should be extended straight out in front, off the floor.
5. Stand up on your right leg.
6. Once fully standing, you can set your left foot down, and move into the next candlestick roll.
7. Continue alternating sides used to stand up.

3 Rounds for Quality:
10 Headstand + Pike Extensions
10 Box Handstand + Forward Rocks
5 Cartwheels

Score: No Score

Subs and Modifications:
Headstand Hold / Tuck Extensions / Crow Pose
Box Handstand + Forward Rocks Progression
Cartwheel Progression Beginner, Intermediate, or Advanced

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.

Box Handstand + Forward Rocks:

1. Set up in your Box Handstand Hold.
2. Moving VERY slowly, press your toes into the box, allowing your shoulders to shift forward over your finger tips. Or, as far as possible.
3. Really use your fingers to grip the floor and keep you from falling forward.
4. Return to your starting handstand position by pushing your hands into the floor, shifting your bodyweight back towards the box.
5. Only shift forward as far as you feel comfortable, and work your way into it. Do not try to go too far on your first attempt.

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.

Part 1:
4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Thrus

Not really for time, but keep moving.For the single leg deadlift you will hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom. Keep the back flat and belly tight and squeeze the butt to stand up.

For the shoot thrus you will basically start in a push up position with your hands on parallettes, a stack of plates, benches - something like that. You will lift your knees up and swing your legs through until you have your legs straight and hip open in front of you. You will then shoot back through. That is one rep.

The closer you are to the ground - the harder these are. So scale if needed!

Part 2:
5 Min AMRAP
How far can you get in 5 min
1 KB Swing
2 Goblet Lunges
2 KB Swing
4 Goblet Lunges
3 KB Swing
6 Goblet Lunges
.....

Keep going until 5 min.

Score is round of Swings you get through.

Swings should be Russian - just to eye level - not overhead.

RX Men: 55#
RX Women: 32#We do this swing lunge combo a lot because it's such a good one to build the glutes and hamstrings!

For the swing you will keep the back flat and hinge at the hips. Allow a slight bend of the knee and then squeeze the butt hard to stand. Bring the kb to eye level.

The goblet lunges will be a reverse lunge while holding the kb in the goblet position at the chest. You will perform one lunge per side each time.

Part 3
3 Rounds

Box or Bench Plank Reach Ups
1 Min on 1 Min off

Basically start in a push up position and reach one hand up onto a stack of plates, a box or a bench. Bring the other hand to join it, then back down one at a time.

The higher the reach the harder this is.

If you need to scale further you may just reach and tap with one hand then the other!

Warm-up

For this one you will obviously do some warm up sets before finding your first official weight, but also you may want to try out the Barbell Warm Up.

Barbell Warm Up

3 Sets 
1 Minute Side to Side Squat Hold 
5 Reps Back Squat 
5 Reps Behind the Neck Thruster 
5 Reps Lunges 
5 Reps Jumping Lunges

Back Squat (3-3-3-2-2-1-1-1-1)

Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by perfoming rolling pistols.

Butts
10 down to 1

10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each
7 of each...

Down to 1

For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down!

The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Reach to the side and into that one leg. Reach the butt back and down.

Guts
7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off

Then

4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest

For the alternating V-Up you will bring opposite hand to opposite foot with both arm and leg straight.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Avoid twisting!

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats
3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

Snatch (2 Reps Every 2 Min for 10 Rounds (20 Min))

This is meant to be 2 singles with minimal rest between reps every 2 min. Start with a weight that is challenging but you are confident in. Add weight as you feel you are ready. If you want to work technique a lot on this one - don't go too heavy.

You may do these as power or full - whatever you want to work on. If you are super new to this movement we recommend either going from the hang or doing a power snatch + overhead squat to start to piece the movement together.

The bar will start on the ground with the feet under the hips and the hands wide (overhead squat grip). Make sure to use that hook grip! (Thumbs wrap around the bar, fingers around the thumb.)

Hinge at the hips and bend the knees. Keep the heels down and arms long. Think of raising the chest!

To pull the bar from the ground think about lifting the chest while driving the heels into the ground. Pull the bar back into the body. Once past the knees you will both pick up speed and rotate the torso to an upright position. Keep the arms straight as you finish the UP hard and fast with the hips and knees. From there shrug the shoulders to start to bring the bar up and start to pull YOURSELF down.

Feet will move out to squat stance as you pull yourself down under the bar. Elbows pull high and outside to keep the bar CLOSE to the body. Avoid swinging it out and away. Press yourself down under the bar and land in a solid overhead squat position. Heels down, knees out, belly tight and chest up, armpits forward, shoulders pulled back and pressing up! Elbows should be locked out and the bar should be over the middle of the body.

Stand with the bar locked out overhead. Drop the bar or lower the bar to the ground.

Hip Extensions
4 x 15
Rest as needed between rounds.

If you do not have a GHD you may sub supermans or light good mornings.

The goal for the hip extensions on the GHD are to make sure you are set up with your hips in front of the pad laying face down with the feet between the rollers.

You will keep the legs straight and hinge only at the hips. There should be no movement in the back. Keep the belly tight and hinge until you are at a 90 degree angle. Squeeze the cheeks to bring you back up!

This series of workouts has been a progression. If you feel you aren't ready for any of it - see the options for subs/modifications or go back 14 weeks to where we started!

Want specific gymnastics help? Check out the extra programs here on Members Only where you can find specific programs for push ups, pull ups and more!

2 Rounds
10 Forward to Backward Swinging Kicks
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Banded Pass Throughs

Forward to Backward Swinging Kicks:
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

Weighted Back to Bench Shoulder Stretch:
1. Lay length-wise on the bench, with your shoulders at the very edge. Feet can be flat on the floor for support.
2. Press your weight towards the ceiling, straightening out the arms.
3. Keeping straight arms, allow the weight to come overhead, towards the floor. The goal is to hold your weight as close to the ground as possible.
4. Relax the shoulders as much as possible, to get a better stretch. Breathe!

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

3 Rounds for Quality
20 Overhead Dumbbell Alternating Shoulder Extensions
10 Zombie Sit-Up + Toes to Sky
5 Candlestick Roll + Tuck Jump

Subs and Modifications:
Use light weight
Keep hips on the floor / Swing arms forward to help with the sit-up
Straight jump / No jump
Use weight used for Shoulder Extensions for Score.

Overhead DB Alt Shoulder Extensions:
1. One dumbbell per hand. Press overhead, keeping the dumbbells stacked directly over the shoulders for the entire set (don't let them fall out to the side).
2. Beginning on the right side, press your right shoulder into your right ear as much as possible. Return to netural.
3. Press your left shoulder into your left ear as much as possible. Return to neutral.
4. Continue alternating back and forth, keeping your midline engaged, and pressing through each shoulder as high as possible.

Zombie Sit Up + Toes to Sky:
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. Keeping the palms flat on the floor, lay backward, thinking of rolling down “one vertebrae at a time” to make sure the lower back comes in full contact with the ground.
3. Once fully extended, lift your legs off the ground, until your toes are positioned over your hips.
4. Using your lower core, roll back onto your shoulders and lift your hips off the ground. Ideally, your hips will fully open (by squeezing your glutes), and toes will point directly to the ceiling.
5. Return your legs back to the floor, and re-engage the core to prepare for the sit-up.
6. Keep your palms flat on the floor as you use your abs and hip flexors to sit back up, finishing in your starting position.

Candle Stick Roll + Tuck Jump:
1. Begin standing with your feet together, legs straight, and arms extended overhead, shoulder-width apart.
2. To sit back, act as if you were sitting into a chair, directing your glutes towards your heels. You will “sit back” into a position very similar to a deep squat. At this time, you want to begin rounding your back by pulling your belly button into your spine, reinforcing a smooth, hollow position.
3. As your glutes come to the floor (ideally right behind your heels), allow yourself to carefully roll backward, making contact with the floor one vertebrae at a time. No flat backs! Your arms will still be extended overhead.
4. When your shoulders and arms come in contact with the floor, you will press the backs of your hands into the ground for stability.
5. With pointed toes, lift your feet towards the ceiling, allowing the legs to fully extend and straighten. Here you will squeeze your glutes, so your body makes a straight line from your shoulders to your toes (vertical line). Do not allow your hips to close (creating a piked position with the legs coming towards your face).
6. Be as tight as possible in the top of your candlestick position.
7. To stand up, you will aggressively pull your heels into your glutes as you roll forward (getting them as close as possible), which will make for a much easier time standing.
8. As your feet hit the floor, engage the core and “sit-up”, shifting your shoulders over the front of your toes as quickly as possible.
9. Once balanced, begin standing up.
10. When you stand, you want to move straight into your tuck jump (no resting or stalling between these two movements.)
11. As you jump pull your knees into your chest as high as possible.
12. Land with soft knees, absorbing the force of the jump.
13. Straighten the legs, and stand tall in your starting position, prepared for the next rep.

3 Rounds for Quality
Rest as Needed Between Rounds
20 Toes to Bar
10 Headstand + Straddle Extensions
5 Forward Rolls from a Handstand against the wall

Subs and Modifications:
Only lift legs as high as possible while maintaining rhythm / Banded kip swings / Kip swings
Small range of motion with the legs / Static straddle headstand / Static regular headstand hold
Forward roll from a high box / Forward roll from a short box / Forward roll

No Score

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 on the member’s website.

Headstand Straddle Extensions:
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 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.

Part 1:
4 Rounds (or 2 Min)
20 Seconds Max Dynamic Push Ups
10 Seconds Rest

Rest 1 Min

4 Rounds (or 2 Min)
20 Seconds Max Deficit Push Ups
10 Seconds Rest

Rest 1 Min

4 Rounds (or 2 Min)
20 Seconds Max Push Ups
10 Seconds Rest

Score = Total Push Up Reps

Can do all sets from knees if necessary.The dynamic push ups will be a push up with a "jump" of the hands up onto plates! Then a push up on the plates. Then walk the hands back down. Every push up counts as a rep.

For the deficit push ups - all reps will be up on the plates.
The final round is with regular push ups.
Fight to keep a solid torso position. Keep the belly tight to avoid snaking. Make sure the chest touches the ground at the bottom and that you lock out completely at the top.

If you are unable to get at least 3-4 in the 20 seconds at any point. Go to your knees to keep moving!

Part 2:

4 - 5 Rounds
10-12 Seated Reverse Fly
10-12 Single Arm Dumbbell Bent Over Row Right
10-12 Single Arm Dumbbell Bent Over Row Left

You will be able to use a heavier weight for the bent over rows than for the flys. Choose something that will allow you to get at least 8 - but no more than 15.

Score is weight used for single arm rows.For the flys you will sit on the edge of a bench or box. Lean forward slightly by hinging at the hip. You will pull the arms back (almost like wings) with a slight bend in the elbow. Bring the arms roughly parallel to the ground then lower back to your sides. You should not be using a ton of momentum or jerking on the way up or down.

For the bent over row you will do one side at a time. You will lean on the bench or box, or even agains the wall or whatever. You will pull the elbow back and the dumbbell toward the rib cage. Make sure to bring all of the way to straight at the bottom of each rep.

This particular workout is from the Street Parking + Aerobic Capacity 5K Program. To see the full (3 day per week) program - check out the Extra Programs section here on Members Only!

STREET PARKING 5K PROGRAM WEEK: 2 RUN: 1 (Time)

You should have at least 1 day between run sessions.

Run Version:
2 ROUNDS
RUN 500 M - MODERATE
REST 2 MIN
RUN 400 M - FAST
REST 2 MIN
RUN 300 M - FASTER
REST 2 MIN
RUN 200 M - FASTEST
REST 2 MIN

Total: 2800 M

When it says to go FASTER for each one - that means the speed of your actual PACE (how quickly you are moving) get's faster. Not just the time of each distance. So push the PACE faster on each one.

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EACH ONE AFTER THAT GETS FASTER, LESS COMFORTABLE, LESS SUSTAINABLE

SCORE: Total Time (including rest)
Goal: As always - it's not about your score - it's about holding proper pace. Work to have Round 2 paces match Round 1 paces.

Row Version:
2 Rounds
Row 600 M - Moderate
Rest 2 Min
Row 500 M - Fast
Rest 2 Min
Row 400 M - Faster
Rest 2 Min
Row 300 M - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

Bike Version:
2 Rounds
Bike 50 Cal Men/40 Cal Women - Moderate
Rest 2 Min
Bike 40 Cal Men/30 Cal Women- Fast
Rest 2 Min
Bike 30 Cal Men/20 Cal Women - Faster
Rest 2 Min
Bike 20 Cal Men/10 Cal Women - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

This particular workout (the running version) is from the Street Parking + Aerobic Capacity 5K Program that you can find on the Members Only website.  These workouts were created by well known Endurance athlete and coach Chris Hinshaw!

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 3 (Time)

You should have at least 1 day between run sessions if possible

RUN
2 MILES - EASY
REST 3 MIN

2 ROUNDS
SPRINT 40 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS

2 ROUNDS
SPRINT 60 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS

SCORE: 2 MILE TIME
GOAL: Don't go fast.

Ha ha.  This is meant to just get you running EASY for 2 miles straight.  Keep the same pace throughout.  A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.

Row Version
4K Row - Easy

Rest 3 min

2 Rounds
Sprint 75 Meters
Rest and Recover as Needed

2 Rounds
Sprint 100 Meters
Rest and Recover as Needed

Score: 4K Row Time

Goal:  Actually row at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

Bike Version
225 Cal Men / 165 Cal Women - Easy

Rest 3 min

2 Rounds
Sprint 8 Cal Men / 6 Cal Women
Rest and Recover as Needed

2 Rounds
Sprint 10 Cal Men / 8 Cal Women
Rest and Recover as Needed

Score: 225 / 165 Cal Bike Time
Goal:  Actually bike at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

Bicep Giant Set
3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements.  Rest as needed between rounds!

Score is weight used for Preacher CurlsI you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

Shoulders Super Set
3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.For the front raise you will alternate arms for each rep.  Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down.  Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises.  For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).

Bench Press (7 x 3 + 9 Push Ups)

For this you will complete 3 Bench Press and then immediately get on the ground and do 9 BEAUTIFUL push ups.  Build up that stamina after blasting the strength.  It might seem too easy - until it's not.

You will rest exactly 2 min between sets.

Before you unrack the bar you will pull the shoulders back and down.  We would like to see your heels on the ground and your butt in contact with your bench.  Hands should be outside of the shoulders but not too wide.  When lowering the bar keep it in control.  Touch the chest with the bar and then drive up to complete lock out each time.

If you are benching alone do not use a weight that you are uncertain of and definitely have the bar with no clips in case you need to dump it!

If you don't have a rack you may of course sub dumbbell bench or even floor press or floor dumbbell press.

Bent Over Dumbbell Row (3 x failure)

Dumbbell in each hand in the Bent Over Row position.  Start over hand and rotate to underhand as you pull the dumbbells to the ribs with the elbows back.Use a weight that will allow you to get at least 8-10 but not more than 20.  This should be true for all 3 sets so change weight as you go if necessary.

Rest as needed between sets.

Warm-up

Before getting into the overhead squatting and everything today hit the Bodyweight warm up and the Overhead Warm Up in the Members Only Section of the website!

Every 3 Min for 18 Min
3 Snatch Grip Behind Neck Push Press
2 Overhead Squats
1 Snatch Balance

Go light - start with empty bar even - unless you are extremely comfortable and confident in these movements!

Score is heaviest set.Think about this one as technique work for most of us unless you are already extremely comfortable in these movements.  Start even with an empty bar if you need to - and stay there if you have trouble keeping good squat positions or a good shoulder position.

The bar will start on your back with hands in a wide (overhead squat grip).  Think of lifting the chest and rotating the elbows under the bar.  Dip by keeping the chest up and heels down as the knees come slightly forward. Drive the power from the legs and hips into the bar.  Make sure the head is out of the way and press the bar straight up to lock out.  In that overhead position you want to have the armpits FORWARD - think about rotating your pinky into the bar and - pulling your shoulder blades IN and pressing UP!  Belly tight - squeeze the cheeks!

FOR ALL OF THESE - WHEN LOWERING THE BAR ONTO THE BACK - ABSORB WITH THE KNEES!  LOWER ONTO THE TRAPS AND NOT YOUR NECK!  Pro tip - wear a shirt so it doesn't slide on your sweaty skin.

After the last push press you will keep the bar up and perform 2 overhead squats.

To do this you will keep pressing up into the bar as you reach your butt back and down.  Make sure your feet are now in your squat stance with your heels down.  Focus on driving the knees out, keeping the chest up!  THe bar will have to be pulled slightly behind your head as you go down to keep it over the middle of your foot.  Keep pressing up as you pull it back.  Ideally get the butt lower than the knees at the bottom if possible.  If you need to shorten range of motion slightly - that is ok for today.  Do what you need to do to keep good positions

Stand by driving through the heels and pressing up!

The snatch balance is that same dip but instead of pushing the bar UP you will push yourself down into that overhead squat position.  Stand to complete!

Glute Hamstring Raise
3-5 Sets
8-12 Reps

Can be done on a GHD or with a buddy holding your feet on the ground!  See video for hamstring curl modification.

There is no reason to add weight to these.Glute Hamstring Raise or GHR is one of Julian's favorite movements.  It really isolates the hamstrings, just make sure you are warmed up before doing these.

If you are unable to lift UP you may not go all of the way to parallel or just do the down portion of the movement.

Whether you are in a GHD or kneeling on the ground you will work to keep the hips open.  Do this by squeezing the butt and not allowing your torso to hinge forward. Ideally all movement will come from the knee joint.

Keep the belly tight and fight against overextending as you come up.  If you need to you can use a little assistance with a press up with the arms off of the floor if you are doing the floor version.

If doing on the GHD try to fight going lower than parallel to the ground.  Make sure the feet are in the rollers and think about doing a giant hamstring curl to bring yourself up.

2 ROUNDS
30 Seconds Per Side: Box Pigeon
30 Seconds Bench Tricep Stretch
30 Seconds Low Squat to Standing Straddle Extensions

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

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.

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.

EMOM 15 Min
(Every Minute on the Minute for 15 Min)
Min 1: Tucked Hollow Heel Touches
Min 2: Inchworm + Push-Up
Min 3: Jumping Squats

Subs / Scales

Min 1: Static tucked hollow hold
Min 2: Push-up with knees on the ground
Min 3: Bodyweight squats only / Bodyweight squats to a box

Score: Put how many TOTAL jumping / air squats you got throughout

Tucked Hollow Heel Touches:
1. Begin in a tucked hollow hold, with your knees bent at 90 degrees and shins parallel to the ground, arms extended down by your sides. Lower back is actively pressing into the ground.
2. Touch your right hand to the side of your right heel. Continue pressing your lower back into the ground.
3. Touch your left hand to your left heel. Continue pressing your lower back into the ground.
4. Alternate touching each heel, while maintaining a tight tucked position.

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

For QUALITY

Every 30 Seconds for 10 Rounds Complete:
Cartwheel + Forward Roll + Candlestick Roll

Subs / Scales:
Small Cartwheel / Slow Forward Roll / Candlestick with Bent Knees

No Score

Cartwheel + Forward Roll + Candlestick Roll:

1. In this series, you will connect three foundational gymnastics skills.
2. First, complete one cartwheel, smoothly stepping your feet together at the end, to set up for your forward roll.
3. Next, move straight into one forward roll, standing up fully at the top.
4. Last, sit your glutes back to your heels, and roll into your candlestick position. To stand, pull your heels towards your glutes, and shift your shoulders over your toes.
5. Finish in a full stand.

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

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

Post weight used for Good Mornings.

Rest as little as possible between sets.

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

Squeeze your butt to stand up.

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

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

Guts
8 Min:
Max Plank Hold

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

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

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

Street Parking Endurance is posted once a week, on Sunday.  This exact workout is Workout 2 (Week: 1 Run: 2) in the Street Parking + Aerobic Capacity 5k program 

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2 (Time)

Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN.  GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70%  SUSTAINABLE AND VERY COMFORTABLE
SPRINT =ALL OUT
WALK= DON'T STOP - WALK

SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score.  Hit those SPRINTS hard!  Try to have them all be the same time.  Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!If you don't have an exact measure you can guesstimate by running for a certain amount of time at those paces.  It's not perfect - but it works.

For this workout -

1000 M - 5 Min

100 M Sprint - 15 - 20 seconds

Then just walk that distance back to the start.

Metcon (Time)

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

Metcon (Time)

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
 Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

Butts -
10 Min AMRAP
Get as far as you can:

2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts
(alternating legs)
4 Step Ups
(alternating legs)
....

Keep adding 2 reps every time.

For single leg deadlifts keep the back flat and heels down.  Brace the belly and allow the torso to come forward with only a slight bend of the knee.

You will hold one KB or DB for the Single Leg DL

For the Step Ups you will also hold weight.  Step up roughly 15-24" depending on your height.

Drive off of the heel that is stepping up and make sure your WHOLE foot is on the box (or bench or whatever you are using).  Do not allow your knee to collapse inward.

Alternate feet with each rep.

GUTS -
In 4 Min get as far as you can:

1 V-Up
1 Super Man
2 V-Up
2 Super Man
3 V-Up
3 Super Man

....keep adding

Rest 4 Min

Repeat

(Start back over at 1-1)

Deadlift (20 Min for 10 Rep Max)

So there are a couple ways you can play this.  If you KNOW your deadlifting abilities well, you can work your way up with smaller warm up sets until you get to a number that seems like a good place to start.  Maybe 75% of your 1 RM.  If you are successful with 10 there you can make smart jumps based on how it went.

If you have NO idea what you are capable of.  Warm up and do some warm up sets with less than 10 reps.  Once you get to a weight that is challenging but you feel totally doable hit 10 reps.  Go up in large or small increments from there based on how it felt.

Be smart.  Do not do more than I would say 4 attempts for all 10 reps!

Do NOT allow your form to go to crap or your back to round.  If the back starts to round and you can't correct it - call it and lower the weight!  Live to fight another day.

For these reps you will start with the bar on the ground.  Feet are under the hips.  Weight is in the heels.  Chest is up.  Knees are bent slightly.  Arms are straight.  Belly tight.

Lift the bar by digging the heels into the ground and lifting the chest!  Pull the bar into the body by actively pulling it back!  Arms stay straight.  Back stays flat.  Heels stay down.  Do not crank your neck up.  Look down at the ground about 6 feet in front of you.  Squeeze the cheeks to bring you to a fully standing position with the hips and knees extended.

To lower reach the butt back and again pull back on the bar to keep it close to the body.  Once past the knees bend the knees to bring the bar all of the way to the ground UNDER control!

Weighted Pull Up Negative (6 x 5)

5 second negative weighted pull up

Ok guys, real talk - many of us will have to do this unweighted and still might have to lower the reps.  That is ok.

For you pull up monsters though, you may weight yourself however you would like.  Vest is fine, dumbbell between the knees if fine, or put some change plates in your pockets or your sports bra if you want!

If you can do a strict pull up you will pull yourself up and then lower slow.  If you need to break up the set of 5 that is ok, but not if you have to rest longer than 5-10 seconds.

Do NOT weight yourself if you are unable to do a strict pull up unweighted.  We DO NOT want you jumping up with a weight vest on and slowly lowering.  If you are unable to pull yourself up you must do these unweighted!!

If you are unable to even do a slow negative on the bar - do a slow negative on a ring row instead!

2 Rounds:

30 Sec Lying Twist

30 Sec Standing Straddle with Alternating Bent Knees

10 Banded Pass Throughs

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.

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.

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.

10 MIN EMOM (Every Minute On the Minute)

10 V-Up + Alligator Roll

30 Sec Chin Above Bar Hold

SUBS

Tuck-up + alligator roll

Active bar hang / Banded Lat Pull Downs

V-Up + Alligator Roll:

1. Begin in a hollow hold, with arms extended straight by the ears, and lower back pressing into the ground.

2. Without letting your arms or legs touch the ground, complete a full, 360 degree roll to the right, unit you land back in a hollow position.

3. Keeping your arms and legs off the ground, do one V-Up, returning back to your hollow position.

4. Roll 360 degrees to the left, landing back in your hollow position, without having let your arms or legs touch the ground.

5. Do one V-Up.

6. Continue rolling back and forth, only letting your mid back and core come in contact with the ground. The goal is to keep your arms and legs off the floor for the entire set.

Chin Above Bar Hold:

1. For this hold, you can use any means to get your chin above the bar. Jump above the bar, perform a kipping pull-up, strict pull-up, etc.

2. Hands should grip the bar right outside shoulder width.

3. After your chin is above the bar, continue pulling on the bar, as if you were trying to pull it down to the floor. This will help engage the lats, making for a stronger position.

4. Keep your body as tight as possible in a hollowed position.

5. The goal is to hold your chin above the bar as high as possible.

3 Rounds for Quality

Rest as needed between rounds

5 Straddle Toe Press

5 Wall Walk + 0:05 Handstand Hold

5 Cartwheel

SUBS

Only lift heels off the ground / Only lift one leg off the ground

Short Wall Walk- Only go as high as you feel comfortable / Plank shoulder taps

Small Cartwheels- Swing legs around the side, and keep them close to the ground

Straddle Toe Press:

1. Begin standing with your feet set outside your hips, toes pointed outward to 45 degrees.

2. Hinging at the hips, drop your chest down, towards your legs. Set your hands on the ground. Pull your chest between your legs as much as possible. Hamstring mobility will be the limiting factor here.

3. Spread your fingers and grip the floor to help with stability as you begin to press. “Pushing the floor away will extend the shoulders, giving you a strong base in which to press. If your shoulders are relaxed, you will feel yourself collapsing when trying to shift forward. Extend strong!

4. To shift forward, lift both heels off the ground, and come forward onto your toes. Your shoulders will track over the front of your finger tips. Continue pushing the floor away to keep the shoulders engaged and your base strong. 

5. As you shift forward farther (your shoulders should be completely in front of your finger tips), you will continue lifting the heels, until the toes peel off the ground, and your full bodyweight is shifted into your hands.

6. Hold your legs off the floor as long as possible, before carefully lowering them back to the ground, landing back in your starting position.

7. *Note: The closer you can walk your feet to your hands, the easier it will be to shift your weight forward. Try to start the press with your feet right outside the hands.

Wall Walk + 0:05 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.

Cartwheel:

1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant 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.

Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))

To be performed as a complex without breaking.

For this complex you will hold onto the bar for all 3 reps without breaking.  Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.

The first clean will start with the bar on the ground.  Feet are about under the hips with the heels down.  The bar is close to the body hands are outside of the legs.  Knees are bent and there is a hinge at the hip so that the chest is just slightly over the bar.  Arms are straight.  Chest is up, belly tight and back is flat!

To pull the bar from the ground you will drive the heels into the ground as you lift your chest.  Pull the bar back into the body and keep the arms straight.  Once past the knees you will want to increase speed until you eventually stand up hard and fast / jump with the bar as you fully extend the hips and the knees.  Arms are still straight.  Pass the hip and knee extension off to a shoulder shrug to continue to elevate the bar.  NOW you may bend the elbows.  They will go high and outside pull the bar UP the body as you pull yourself down and keeping it CLOSE to you.  The arms are pulling YOU under.  Your elbows will come around and through FAST so that the bar lands on the shoulders with the elbows high in a good front squat position.  This means, feet are now shoulder width apart.  Heels down, knees out, chest up, no roundness in the lower or upper back, butt below the knee, bar on the shoulders with the elbows high.  Stand to complete the rep with the bar still on the shoulder.

Lower the bar to the waist (top of the deadlift). This is where you will start the hang clean.  Dip the chest forward slightly.  Bend the knees slightly.  Keep the heels down, arms straight, back flat and pull the bar into the body as it slides down the thigh.  From here perform the clean the same as the previous rep - jump-shrug-pull under - stand.

After that rep you will perform an additional front squat.

Clean (5 x 5 (as an EMOM))

5 REPS TOUCH AND GO (NO BREAKING) EVERY MINUTE ON THE MINUTE FOR 5 MINUTES.

If you are comfortable with the squat clean - do them as full squat cleans.  If you would like to work power cleans that is ok too.

Put which you did in comments!

Part 1 -
3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups

Rest 3 Min Between Rounds

If you are unable to do strict chin ups - no problem.  Scale to 5 Sets of 7 jump and slow lower chin ups.

Even if you can only get like 2-3 strict chin ups per round.  Still do that part.
Choose a band that helps, but not TOO much.  We don't want you getting more than like 10-12 more reps with the band each time.

If you don't have a band you can do the strict chin ups and then a set of kipping regular pull ups OR you can do rows to failure.

Part 2-
3-5 Rounds
Max Strict Dips
Max Skull Crushers

Rest 3 Min between roundsYou can do the dips on a stationary dip station or on the rings.  If you have neither you can try setting up 2 boxes, chairs, your counter tops -whatever.

If you are unable to do any strict dips.  You may sub 5 rounds of 7 jump and slow lower, followed by the max skull crushers.

Choose a weight for the skull crushers that won't allow you to get more than 10-15 reps after the dips.  So light, but not insanely light.

For the dips, make sure you get the shoulder below the elbow at the bottom and complete lockout at the top!

Part 3-
Tabata Strict Press
(RESTING AT THE TOP!!)

4 Minutes of
20 Seconds ON
10 Seconds OFF

Barbell Strict Press

Score is total reps.

Rest or OFF portion is at the top locked out!Do this with an EMPTY bar!  If you don't have a barbell you may use dumbbells but go SUPER light.
Bar starts on the shoulder.  When the clock starts you do as many reps strict press (no help from the legs) as possible.
When the clock hits 20 seconds you will "rest" in the lockout position at the top.
Repeat this 8 times or for a total of 4 min.
For each rep you must touch the shoulder at the bottom and get completely locked out with the bar over your head at the top!
Keep the ribs down and fight the urge to overarch!