Sumo Deadlift (4 x 3 then 4 x 1)

Score is heaviest single.

For the sumo deadlift you will have a stance that is slightly wider than your squat stance. Toes are turned out slightly. Keep the heels down and push the knees OUT. Hinge at the hips and bend the knees slightly. Keep the chest lifted and grip the bar with the hands inside the legs with the arms straight. To lift the bar think about driving the heels down and knees out. Lift the chest and pull the bar into the body. Keep the arms long and straight. Stand completely by squeezing the cheeks at the top.

Lower the bar under control by reaching the butt back and hinging at the hips. Keep the bar pulled into the body and keep the arms straight. No excessive bouncing at the bottom.

If this is a new movement for you - come to a complete stop at the bottom and re-set.

Also, if this is new you may not be able to go as heavy at first as your normal deadlift. Find the weights for these that are right for you. You can increase each time or stay the same across the sets of 3 and then increase for the singles. Base it off how you are feeling and moving.

10 Min AMRAP
(As Many Reps as Possible)
Odd Object Front Squats

Every Minute on the Minute
5 Odd Object Over the Shoulder

No RX or anything, use what you've got. Ideal weights for Men would be over 60#. Ideal weight for women would be around 40# +.

This could be a sandbag. Heavy D-Ball. Bag of Dog Food. Etc.For this one the score is the number of front squats. You will start the first minute doing the odd object front squats for a full minute first. When the clock hits one minute - you will complete 5 of the odd object over the shoulder reps. The object over the shoulder reps do not count toward your score!

Once you have completed your 5 over the shoulder reps you will go back into your front squats. When the clock hits 2 min - 5 over the shoulder reps again. Repeat for 10 min.

For the object over the shoulder make sure you pick up with a solid back position, knees bent and heels down. Stand up fast and use the hips to help you hoist the weight up and over the shoulder.

For the front squats you will hold the weight at the chest and perform a squat. Reach the butt back and down. Heels down. Knees out. Get the butt lower than the knees at the bottom and keep the chest up! Stand all of the way up at the top!

Warm Up
2 Rounds

10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
10 Forward to Backward Kicks (Right)
10 Forward to Backward Kicks (Left)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.

Alternating Wrist Stretches

1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Forward to Backward Kicks

1. Begin standing on both feet, grabbing a sturdy object for support 1. Begin standing on both feet, grabbing a sturdy object for support with your left 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 right 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 right leg front to back, focusing on keep both legs locked out at all times. 6. Repeat steps for the right side.

EMOM 12 Min
(Every Minute on the Minute for 12 Minutes)

Min 1: 5 Candlestick Roll + Broad Jump
Min 2: 30 Seconds Max Handstand Walk Practice

Subs and Modifications
Roll with bent knees

Handstand shoulder taps on the wall / Box assisted shoulder tapsCandlestick Roll to Broad Jump

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting 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 rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and do one, max effort broad jump. The goal is to be as explosive as possible, jumping as far as you can.

Max 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.

Skill Focus: Spacial Awareness

5 Rounds for Quality
1 x 2 Connected Forward Rolls
3 x Jump Full Turn (Take Off From Single Right Leg)
3 x Jump Full Turn (Take Off From Single Left Leg)
30 Seconds Headstand Hold

Subs and Modifications:
Single forward roll
Jump full turn taking off both feet
Tucked headstand hold

You can put a time on this for a score - but it really doesn't matter.

Connected Forward Rolls

1. Begin standing with your feet hip width apart, arms by your sides
2. Squat down to the floor, and set your hands by your feet
3. Lift your glutes into the air as high as possible
4. Tuck your chin and stare at your belly button for the entire rotations
5. Allow your elbows to gradually bend as you tip forward and roll
6. To stand, pull your heels towards your glutes and sit-up, shifting your shoulders over the front of your toes
7. Extend up, into a quarter squat
8. Move immediately into a second roll
9. These connected rolls will ideally be in a row, but if you feel yourself getting too dizzy, you can slow the connection down

Jump Full Turn

1. Begin standing on your right leg, with the left leg bent and off the floor, toes by the inside of your right ankle
2. Extend your arms in front of you, at a 90 degree angle: Left arm will be directly forward, right arm will be pointed towards the right side
3. Using your arms to generate power and lift, jump off your right foot, complete a full spin in the air, and land back on BOTH feet
4. Make sure to bend your knees upon landing, to help absorb the power

Headstand Hold

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.

Part 1:
3 Sets
10-15 Pull Ups
10-15 Shoulder Press

This workout has 3 parts.

Rest one minute after each section. Modify as needed to keep all movements strict.Ideally the Pull Ups are performed strict. Choose a band or ring row to allow you to get at least 10 strict reps.

For the Shoulder Presses, use the same load for all 3 sets. Use dumbbells or a barbell. Make sure you keep your belly tight and don't over-arch your back!

Part 2:
3 Sets
15-20 Bent Over Rows
15-20 Push UpsMove slow on the bent over rows to keep from using your hips. Instead, focus on squeezing your lats to pull the bar (or dumbbells) to your chest.

Focus on a rigid body position in the push ups and a full range of motion aka chest/thigh contact in the bottom. Feel free to elevate your hands or go from the knees to get at least 15 unbroken reps.

Part 3:
3 Sets
10-15 Upright Rows
10-15 DipsThe upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.

For the dips, you can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes. Break 90 degrees at the elbow and lock those arms out at the top!

Clean + Front Squat + Thruster (20 Min to Go Heavy )

As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which meand you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

then

3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets

Score is the weight you used
(if you use 25# Dumbbells put 25# as your score not 50#)

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 2 (Time)

**There should be at least 1 day between run sessions.

RUN 1200 M - EASY
REST 2 MIN
RUN 1200 M - MODERATE
REST 2 MIN
RUN 1200 M - EASY
REST 2 MIN

STRAIGHT INTO

6 ROUNDS
SPRINT 100 M
REST 30 SECONDS

Total: 4200 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
SPRINT = ALL OUT!

SCORE = TOTAL TIME (including rest)
GOAL = Keep the EASY sections EASY. MODERATE 1200 should be faster than other 2. Push pace on the sprints but aim to make all of them the same pace.

Running - No Measured Distance

Run 8 Min - EASY
Rest 2 Min
Run. 6 Min - MODERATE
Rest 2 Min
Run 8 Min - EASY
Rest 2 Min

Then go straight into:

6 Rounds
20 Seconds Sprint
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: If you can wear an Apple Watch or something with GPS you can measure your total distance!

ROW VERSION

Row Version

1500 Meter Row - EASY
Rest 2 Min
1500 Meter Row - MODERATE
Rest 2 Min
1500 Meter Row - EASY
Rest 2 Min

Then go straight into:

6 Rounds
150 Meter Row - SPRINT
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: Total Time Including Rest!

BIKE VERSION

Bike Version

90 Calories Men / 66 Calories Women - EASY
Rest 2 Min
90 Calories Men / 66 Calories Women - MODERATE
Rest 2 Min
90 Calories Men / 66 Calories Women - EASY
Rest 2 Min

Then go straight into:

6 Rounds
8 Calories Men / 5 Calories Women - SPRINT
30 Seconds Rest

Easy = Sustainable and comfortable
Moderate= Uncomfortable but sustainable
Sprint = ALL OUT!

Score: Total Time Including Rest!

Butts

4 Rounds
10 Good Mornings
20 No Touch Sumo Deadlifts

Not really for time or anything. But go right from the Good Mornings into the Sumo Deadlifts. Rest as needed between sets.

NO RX Weight. Guys try between 95-155 - Girls try 65-95 - all depending on ability to move well and do sets pretty unbroken.For the Good Mornings the bar will be on your back (like for a back squat). You will start standing completely and then you will reach the butt back as the chest and torso reach forward. Focus is on maintaining a rigid spine and flat back position. Knees can bend slightly. If flexibility and strength allows you will go to 90 degrees.

Squeeze the cheeks to stand up!

For the no touch sumo deadlifts you will have a stance that is slightly wider than your squat stance. You will deadlift the bar from the ground for the first rep and then you will reach the butt back, allow the knees to bend slightly as you push them out, and hinge forward from the hip. Keep the bar in contact with your body and stop JUST before the plates touch the ground.

Guts

5 Rounds
30 Seconds Plank Up Downs
30 Seconds Hollow Rock
30 Seconds Rest

For the plank up downs you will start on the elbows. You will come to the palm on one hand, then the other until you are basically at the top of a push up. Then you will lower to one elbow and then the other. Alternate which hand/elbow goes first each time.

For the hollow rocks you will put the feet out with the legs as straight as possible and the hands above the head with the biceps by the ears. (All while laying down.) You will then draw the belly in and ribs down, pressing the lower back into the ground. From there you will use your abs and core to rock you back and forth, focusing on keeping your shoulders off of the ground and your lower back pressed into it.

Scale to knees in if necessary.

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

PLANK UP DOWNS AND HOLLOW ROCKS - If you notice any coning in the plank or hollow positions or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry and focus on your posture and breathing mechanics.

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

400 Run
30 Air squats
15 Sandbag over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

To complete at least four rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

Pause Bench Press (6 x 5)
3 Second Pause at the Bottom

Make sure that you are safe when benching if you do it alone guys!

For these reps you will have the hands just outside the shoulders. Wrap the thumb for safety. Set up so that you can have your heels on the ground or on some plates or something if you aren't tall enough to reach. Keep the butt on the bench throughout the lift.

Lower the bar to the chest under control. Keep the elbows in - don't flare them out. Hold for 3 seconds. With no "bounce" press to lockout completely at the top.

If you don't have a barbell you can even do this with dumbbells, but maybe up the reps just a bit and don't go as heavy.

WORKOUT

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

Odd Minutes: Max Reps Deficit Push Ups
Even: Max Sandbag Over the Shoulder

Deficit Height: 3-5"

Sandbag: Use what you have. Sub Power Cleans if you don't have a sandbag.

Score: Total combined reps.

For the push ups - you can still participate even if you have to go to your knees. Still use a deficit.

Keep the body in a solid plank position. No snaking or sagging. Touch the chest and thighs at the bottom and lock out completely at the top. This does NOT have to be an unbroken set - just however many you can get in 1 min.

For the Sandbag over the shoulder you can use a sandbag, heavy dball, even do tire flips.

If you don't have any of that you may sub a heavyish power clean. Something you can get about 10 or so of in the minute in singles. No touch and go.

2 Rounds
30 Seconds Bench Tricep Stretch
30 Seconds Single Leg Hops (Right)
30 Seconds Single Leg Hops (Left)
30 Seconds Cobra StretchBench 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.

Single Leg Hops
1. With your arms bent at 90 degrees and by your side, start hopping on the ball of your right foot
2. The goal is to be as bouncy off the floor as possible— Explosiveness is key!
3. Your heel should stay off the ground and left leg held above the floor

Cobra Stretch
1. Begin laying on the floor, stomach to ground, with your hands set right outside the shoulders
2. Lift your chest up until your elbows lock out
3. If your hips come off the ground, try to relax and allow them to sink towards the floor with each breathe

3 Rounds
5 Kipping Pull-Up + Tuck Up
20 Alligator Rolls (10 per side)
5 Box Jump to Right Leg
5 Box Jump to Left Leg
20 Hollow Rocks

Subs and Modifications:
- Return to a hang after the kipping pull-up, and do a hanging tuck-up
- Roll with your entire body on the ground, and lift into an arch and hollow every 1/2 turn
- Use a lower box / Practice on the floor
- Use a lower box / Practice on the floor
- Tucked hollow rocks

Score: Total Time
Goal: Don't worry about your score. Quality over TIME!!

Kipping Pull Up + Tuck Up

1. Begin in an active hang on the bar
2. Do one kipping pull-up, holding your chin above the bar at the top
3. With your chin above the bar, bend your knees and pull them towards your chest
4. After you bring the knees up as high as possible, return them back to neutral
5. Slowly lower yourself back down into your active hang

Alligator Rolls

1. Begin laying with your back on the floor
2. Lift into a hollow position
3. Without letting your arms or legs touch the ground, roll a full 360 degrees to the left, landing back into your hollow position
4. Hold for 2 seconds
5. Keeping your arms and legs off the ground, roll a full 360 degrees back to the right, landing in your hollow position
6. The goal is to roll back and forth without allowing your limbs to hit the ground

Box Jump to Single Leg

1. Begin standing in front of your box, both feet on the ground
2. Do 1 box jump, but land only on your right foot
3. Stand up to full extension before setting your left foot down, and stepping off the box

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.

Skill Focus: Back Walkover Progression

3 Rounds for Quality
5 Assisted Lift to Bridge
10 Assisted Bridge Marches
5 Assisted Back Walkover

Subs and Modifications:
Only lift slightly off the floor
Marching shoulder stretch off the bench
Work on the other two progressions and stretch!

Assisted Lift to Bridge
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back mobility you need
2. Set your hands on the ground by your head, with your palms facing down (they won’t be fully in contact with the floor due to wrist limitations), and fingers pointing towards your shoulders
3. Simultaneously press through your hands and feet, and lift your back off the floor, coming into as tall of a "bridge" as possible
4. Once you hit your max, return back to the ground and re-set

Assisted Bridge Marches
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back and shoulder mobility you need
2. Lift into your Assisted Bridge position
3. Once stable, slowly extend your right leg straight, and return it immediately back to the box
4. Slowly extend your left leg straight and immediately return it back to the box
5. Continue alternating between both legs, staying as tall as possible in your bridge

Assisted Back Walkover
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back and shoulder mobility you need
2. Lift into your Assisted Bridge position
3. Once stable, slowly extend your dominant leg straight off the box, bracing on your non-dominant leg
4. To kick-over, simultaneously push off the box with your non-dominant leg, and kick your dominant leg overhead: The more powerful you can push and kick, the more success you will have in getting fully over!

32 Min EMOM
(Every Minute on the Minute for 32 Minutes)

Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest

Score: Not super important here. Log the load used for the Pec Flys but focus on performing ALL the movements well.

Goal: To get a sweet pump!

Movements should take close to the entire minute. So each rep of the Round the Worlds for example, should be 4-5 seconds long. Move slow and try not to use momentum or ever feel like you are not under tension.

For the Around the Worlds, start with light dumbbells at your waist, palms facing out. Raise the dumbbells laterally, then keep going until they barely touch overhead. Lower back down the same way you came up.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Holding your dumbbells above your chest with a micro-bend at the elbow, back over your head. The DBs should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DBs back up into the air over your chest to complete the rep.

For these Front Raises, hold the dumbbells together, still with palms facing down. This time when you raise the DBs out in front of you, keep raising them until they are all the way overhead. Keep a tiny bend at the elbow throughout.

For the Pec Flys, lay back on the bench with arms extended straight up into the air with a microbend at the elbow. Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBs out to the sides. They should be at the height of, and in line with the shoulders. Squeeze your inner pecs together to raise your arms back up into the air.

Overhead Squat (15 Min to Establish 2 Rep Max)

Warm up to where you are ready to start adding weight to your bar. Put 15 min on the clock and do as many sets as you need to establish a heavy double for the day.

Bar can be taken from the rack or from the ground. If you take it from the ground you will want to do a clean and then a little jerk to lower the bar onto your back. When you do this - be careful and practice at lighter loads. Lower onto the back - NOT the neck - and absorb with your knees.

Once it's on your back either from the rack or from the clean and jerk. You will widen your hands out to your overhead squat grip. This is a grip that is wide enough that you are able to stay locked out with the bar slightly behind your head at the bottom of the squat - and even drop it behind you safely if necessary.

Perform a jerk (either split or push jerk) by doing a dip, drive up, and then pressing yourself under the bar.

Now you are ready to overhead squat. Make sure you are set by getting your feet shoulder width apart, weight in your heels, belly tight, chest lifted, bar locked out over your head with the whole upper back engaged and armpits forward. Reach the butt back and down. Keep the heels down and chest up as you drive the knees out. The bar will have to be slightly behind your head as your torso comes slightly forward. Keep the bar over the middle of your foot. Get your butt lower than your knees at the bottom with the heels still down, knees out, chest up, and no plopping or rounding of the back. Keep pushinginto the bar! Drive throught the heels to stand all of the way up.

Once you have completed 2 reps, either drop it or lower back to the back again. Once again, be careful and absorb with the knees!

Front Squat (6 Min EMOM x 4 Front Squats)

The instructions from Coach Julian for this one are "pick a weight that scares you to finish".

It is only 6 minutes, but you won't get much rest. If you start off too heavy - back it off. If you start out too light - add as you go.

You will do 4 front squats at the top of each minute for 6 minutes. These must be unbroken sets.

For the front squat the bar will start on the front of shoulders (front rack) with the elbows high. Allow the bar to roll back into the finger tips to get the elbows as high as possible. Lift the chest and tighten the belly. Reach the butt back and down with the weight in the heels as you drive the knees out. Keep the chest and elbows lifted. Don't allow the weight to pull you forward. Get the butt lower than the top of the knees at the bottom with the heels down and no plopping or rounding of the back. Lead out of the bottom with the chest and elbows. Stand all of the way up!

RUN VERSION

Run Version

Run 800m
Rest 1 Min
Run 600m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 400m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 300m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 200m
Rest 30 Sec
SLOW 200m Jog

800 M Pace - moderate but sustainable
600, 400, 300, 200 Pace - Hard but not 100% effort
200 Meter Pace - SLOOW (shuffle)

There is NO rest between the 200 M Jog and the next 800 each time! Go right into it!!


Run Version (no measured distance)

Run 4 Min
Rest 1 Min
Run Hard 3 Min
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 2:30
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 2:00
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 1:30
Rest 30 Sec
SLOW Jog 1 Min

4 Min Pace - moderate but sustainable

3 Min, 2:30, 2:00, 1:30 Pace - Hard but not 100% effort

1 Min Pace - SLOOW Jog (recovery)

If you are able to wear a GPS watch or something to track total distance - that is what you can enter for your score!There is no rest between the slow jog min and the next 4 min interval. Go right into it!

ROW VERSION

Row Version

Row 1000m
Rest 1 Min
Row 750m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
R0w 500m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
Row 375m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
Row 250m
Rest 30 Sec
SLOW 250m Row

1000 M Pace - moderate but sustainable
750, 500, 375, 250 Pace - Hard but not 100% effort
200 Meter Pace - SLOOW (recovery)

There is no rest between the slow 250 and the next 1000 meters. Go right into it!

BIKE VERSION

Bike Version

For Calories

Bike 4 Min
Rest 1 Min
Bike Hard 3 Min
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 2:30
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 2:00
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 1:30
Rest 30 Sec
SLOW Bike 1 Min

4 Min Pace - moderate but sustainable
3 Min, 2:30, 2:00, 1:30 Pace - Hard but not 100% effort
1 Min Pace - SLOOW (recovery)

There is no rest between the slow bike min and the next 4 min interval. Go right into it!

5 Rounds
Not for Time
10 Single Leg Hip Thrusts Right
10 Single Leg Hip Thrusts Left
15 Goblet Reverse Lunge Right
15 Goblet Reverse Lunge Left
20 Love Taps
30 Russian Twists

No RX Weight. Go as heavy as you can for each movement maintaining the ability to go unbroken for each set. You are not necessarily going to use the same weight across the board.

Score is weight used for the thrusts

For the hip thrusts you can do this single leg version with just a single dumbbell. You will wan to lean against a box or bench with the shoulders on top of it when you press up.

Place the dumbbell on the hip of the foot that will stay on the ground. Drive through your heel and drive the butt to squeeze as your hips raise!

For the reverse lunges this week you will hold a dumbbell or kb (or even a plate) in front of you at chest/shoulder height. Do all reps on one side before doing the other. Back knee should kiss the ground for each rep. Make sure you take a big step back so you can drive through your heel.

A love tap is this: Sit on the ground with the legs straight. Sit up tall! place an object around the area of the ankle. For each rep you will lift the legs (fighting to keep them straight) up and over the object. That is one rep. Go back and forth!

A Russian twist will be with a weight in the hands. You will sit on the ground and lean back. Tap the object on the ground on one side, then the other. Going back and forth. For this one you must hit BOTH sides to complete 1 rep!

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS: This can be such a great movement for Mamas! Focus on keeping your hips level and if you feel any instability try modifying to a regular hip thrust with both feet on the ground.

GOBLET REVERSE LUNGE: If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

LOVE TAPS: This movement puts a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

RUSSIAN TWISTS: Deep twists are generally not reccomended during pregnancy because of the pressure it can create in the belly and on the organs. Feel free to modify to any of the following movements: Pallof Press, Functional Progression 2,BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop, Elevated Plank Ups, Overhead Plate Hold,Waiter Walks, BIRTHFIT Bear Crawl

20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

Ideal weight for Men: 50-70#
Ideal weight for Women: 25-45#

Score: Total Time
Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

Shoulder Press (5 x 10 (rest as needed))

For these reps you need to choose a weight that you are PRETTY sure that you can get 10 in a row. If you do the first set and don't get 10 - lower the weight (unless you ALMOST got it - then try again). If you do the first set and you could have done 12 or more - make it heavier.

The bar will start on the shoulder with the elbows slightly in front. You will be standing, with the feet under the hips. There is no help from the lower body on this lift. Keep the belly tight. Move the face out of the way and PRESS UP! Finish the the bar locked out completely over your head and over the middle of your body. NO arching the back! Keep the belly tight! Lower the bar back to the shoulders with the elbows in front. No rebound or bounce from the lower body is allowed to aide the next rep.

If you need to absorb the lower, you may do so. But just re-set and start from the dead stop for the next rep.

Back Rack Lunge (6 x 5 (each side))

These are forward stepping lunges. You will do 5 on one side and then 5 on the other!

You will have the bar on the back.

Raise the chest and tighten the belly. Take a long step forward so that the front heel can stay down when the back knee touches. Avoid leaning forward with the torso. Keep the chest up. Avoid allowing the front knee to collapse in. Drive off of the front heel and bring feet back together.

Do all 5 on one side, then all 5 on the other without racking the bar or putting it down in between. Rest as needed between sets.

2 Rounds

30 Seconds Active Bar Hang
10 Banded Pass Throughs
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps

Active Bar Hang:

1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

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.

Low Tuck to Standing Extension:

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.

EMOM 14 Min
(Every Minute on the Minute for 14 Min)

Min 1: 10 Knuckle Push Ups
Min 2: 5 Candlestick Roll + Box Jump + Jump Off + Stick

Subs and Modifications:
Set knees on the ground
Use a shorter box

Knuckle Push Ups:

1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Candlestick Roll + Box Jump + Jump Off + Stick:

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting 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 rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. As you jump off the box, make sure to bend your knees on the landing, and stick it— Do not move your feet! The higher you jump, the more challenging it will be to land.

Skill Focus: Basic Bar Connections

EMOM 8 Min
(Every Min on the Min for 8 Min)

1 Bar Muscle Up
3 Casts
3 Bar Dips
1 Forward Roll Dismount

(All Performed on Same Minute)

Score= How many rounds you are able to get all done in the same minute.

Subs and Modifications:

Jumping bar muscle-up
Small casts
Shallow dips
Slow forward roll down
(Or just skip forward roll)Bar Muscle Up:

1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Casts:

1. Begin in a front support on the bar, with your hands gripping outside your hips
2. You will first hollow your body position (toes and shoulders will both come forward), and then swing your legs backward
3. As your legs swing backward, you press your hands down on the bar to brace the shoulders, and allow the power from your legs to lift your hips off the bar
4. You should resemble a (similar) plank position at the top of your cast
5. Land back in your front support on the bar to finish

Bar Dips:

1. Begin in a front support on top of the bar, with your hands gripping outside your hips, legs straight, and toes pointed
2. Dip down towards the bar, with your elbows tracking backwards, getting your chest as close to the bar as you can go
3. Push back up into a front support

Forward Roll:

1. Begin in a front support on top of the bar
2. With a slight bend in your elbows, allow your chest to fall forward, in front of the bar
3. Once you "roll" to your hips, allow your upper body to relax, so your arms straighten out
4. As gravity pulls you down, let your legs slide over the bar, until you come down into a full hang beneath the bar
5. Note: Make sure to keep your arms straight! You don’t want to bend them and pull your head towards the bar as you roll

Part 1:

3 sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.

Part 2:

3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

For these bent over rows, use a supinated grip meaning palms out. Deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Part 3:

3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you.

Snatch + 2 Overhead Squats (1 Set every 2:30 for 7 Sets)

Complete 1 Full Snatch from the Ground + 2 Overhead Squats

For this you can work power or full on the snatch.

The bar will start on the ground. Feet are under the hips and the hands are in a wide, overhead squat grip. Heels are down, knees are bent, hinge at the hip, bar close to the body, chest is up.

Start lifting the bar by digging the heels into the ground, pulling the bar IN and lifting the chest. Once past the knees you will pick up speed and jump straight UP - NOT forward. Keep the bar close. Add a shoulder shrug and pull the elbows high and outside. This pull with the elbows will pull the bar up AND pull you down underneath it. Turn the bar over quickly and then PRESS into it to lock it out and press yourself under.

You will catch in a solid overhead squat position. Weight in the heels, knees out, butt lower than the knees, chest up - no rounding or collapsing, armpits forward, shoulders pulled back and pressing INTO THE BAR HARD. Bar is over the middle of the body. Stand with the bar still over your head.

From here, you will perform an overhead squat. Keeping the bar over the middle of the body you will reach the butt back and down. Keep PRESSING into the bar! As you go down you will need to pull the bar back a bit to keep it over the middle of the body/foot. Drive the knees out and keep the chest up. Get the butt lower than the knees again. Stand to complete.

Repeat for one more rep.

Single Leg Deadlift (10 -1 (per side / alternating))

Don't mind the 10x1 in the instructions, use the same weight the whole time.

You will do 10 on the right, then 10 on the left. 9 on the right then 9 on the left. And so on until 1-1.

This is not for time. Rest as needed.

Score is weight that you use.

For this movement you will stand with the weight on one foot. Heel is down and the bar is held with the hands just outside of the legs. The bar will start on the ground. The working leg knee is bent slightly, the chest is lifted and back is flat. Lift the bar by digging the working heel into the ground, pulling the bar into the body and lifting the chest. Stand all of the way up with the bar and only on one foot. If you need to use the non working foot to tap the ground to re-set your balance a bit in this top position that is ok - but try to avoid it.

Lower the bar back to the ground by reaching the butt back and leaning the chest forward, but keeping it UP and the back flat/belly tight. The heel stays down and the bar stays close to the body.

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 1 (Time)

**There should be at least 1 day between run sessions.

RUN 300 M - FAST
1 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 600 M - MODERATE
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 300 M - FAST

Total: 3000 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
MODERATE/FAST = 80% (BETWEEN MODERATE AND FAST)
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE

SCORE = TOTAL TIME (including rest)
GOAL = Play around with pushing past your normal MODERATE pace during the MODERATE/FAST sections today!

The total DISTANCE in this workout is short - but the speed and intensity should be kept HIGH!

Remember - endurance isn't just about LONG - but also being able to sprint when needed and build up that threshold.

Push the paces!

ROW VERSION

Row Version:

ROW 500 METERS -MODERATE/FAST
2 MIN REST

ROW 600 METERS - MODERATE/FAST
2 MIN REST

ROW 700 METERS - MODERATE/FAST
2 MIN REST

ROW 800 METERS - MODERATE
2 MIN REST

ROW 700 METERS - MODERATE/FAST
2 MIN REST

ROW 600 METERS - MODERATE/FAST
2 MIN REST

ROW 500 METERS - FAST

TOTAL METERS: 4400

SCORE = TOTAL TIME
GOAL: Go hard on the FAST paces and pretty hard on the others. On the 800 keep a steady pace.

You should need the rest.

Score: Total Time INCLUDING all of the rest. Do not mess up your paces to get a better time.

BIKE VERSION

Bike Version

Bike 2 Min -MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 5 Min - MODERATE
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 2 Min - FAST

Total BIKE time: 23 Min

Total time INCLUDING rest: 35 Min

SCORE = Calories
GOAL: Go hard on the FAST paces and pretty hard on the others. Keep the 5 min section at a steady pace!

You should need the rest.

Score: Total Calories at the end. Do not mess up your paces to get a better time.

4 Rounds
(Not for Time)
15 Slow Negative - No Touch Stiff Legged Deadlifts
10 Pause Split Squat Right
10 Pause Split Squat Left
30 Second L (or Tuck) Hang
20 Weighted Sit Ups

RX: Something that burns but you can do unbroken.

Guys try 95# + for Deads and same on your back or 40# DBs + for Split Squats
Girls try 65# + for Deads and same on your back or 25# + DBS for Split Squats

For the slow negative no touch stiff legged deadlifts - you will start with the bar off of the ground, but below the knees. You need to keep the back flat and chest up, but you want the least bend in the knee possible for this movement (a slight bend is good - not fully locked out).

You will squeeze the butt to stand up at a normal pace, but when lowering back down you will do it on a 3 count - a slow 3 count. You will lower to below the knee, but not all of the way to the ground.

For the split squat the back leg will be slightly elevated - just 8-12" is fine. You will need either place the bar on the back or hold dumbbells in each hand. You will make sure the front foot is what is loaded with the heel down. You will lunge/squat down until the butt is below the knee on the front leg. You will hold at the bottom for a 3 count before standing back up. Do all 10 on one side before going into the other!

For the L Hang you will hang from the pull up bar and keep the legs as straight as possible as you hold them out in front of you (in an L). If you need to bend them slightly that is ok. If you need to completely tuck them in - that is ok too! Find something you can hold for the whole 30 seconds.

For the weighted sit ups you may pick your weight! Probably between 10-20#. Touch the weight on the ground behind you and raise it over your head at the top.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg. If you’re having a hard time with the balance, (especially good for preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

WEIGHTED SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try less weight or fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.