ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre:
Post:

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Pigeon Stretch
Post: Hips, Cool Down Flow

PROGRAM B

PROGRAM B

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

4 Rounds
15 Box Jumps
30 Air Squats
15 Box Jumps
12 Thrusters

Res 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115#
RX+ Women: 75#

Rough Box Height:

Men: 22-24"
Women: 18-20"

Score: SLOWEST ROUND ONLY!!
Goal: Under 4 Min

NOTES:

One minute of rest goes by quick! Remember how this one is scored and pace it so you don't fall apart in the later rounds.

For the box jumps you will choose a box that is roughly 22-24"""" for men and 18-20"""" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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 thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM A

PROGRAM A

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

4 Rounds
15 Box Jumps
30 Air Squats
15 Box Jumps
12 Thrusters

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Rough Box Height:

Men: 22-24"
Women: 18-20"

Score: SLOWEST ROUND ONLY!!
Goal: Under 4 Min

NOTES:

One minute of rest goes by quick! Remember how this one is scored and pace it so you don't fall apart in the later rounds.

For the box jumps you will choose a box that is roughly 22-24"""" for men and 18-20"""" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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 thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

TEAM VERSION

TEAM VERSION

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

4 Rounds
PARTNER 1:
15 Box Jumps
30 Air Squats

THEN

PARTNER 2:
15 Box Jumps
30 Air Squats

THEN

PARTNER 1:
15 Box Jumps
12 Thrusters

THEN

PARTNER 2:
15 Box Jumps
12 Thrusters

(REST WHEN YOUR PARTNER IS MOVING)

RX Men: 95#
RX Women: 65#

RX+ Men: 115#
RX+ Women: 75#

Rough Box Height:

Men: 22-24"
Women: 18-20"

As always you can use different weight from your partner and choose to use the dumbbell options from Program A instead for this version if you want!

Score: TOTAL TIME
Goal: Under 25 Min

NOTES:

Because you will rest while your partner works, you will be able to push the intensity when it is your turn to work.  So make sure you choose a load and a box height that you can pretty much go unbroken the whole way.  Also, STAY FOCUSED ON YOUR BOX!

For the box jumps you will choose a box that is roughly 22-24"" for men and 18-20"" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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 thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

10 Rounds
30 Seconds Push Ups
30 Seconds Sumo Deadlift High Pulls
30 Seconds Rest

Idea weight for Men: 30-50# Single DB/KB
Idea weight for Women: 12-25# Single DB/KB

Score: Total Reps of Both Movements Combined
Goal: 150 Reps!!! (7-10 each per round)

NOTES:

For this one guys it's going to be a shoulder blaster!

Choose a type of push up that will allow you to get at least 7 reps every time. This might be from the knees on the ground. Or maybe you can go on the toes. If necessary you can go elevated on a bench, box, back of the couch!

For the push ups we want the elbows going back and not flaring out. Keep the belly tight and move the torso as one unit. No worming or snaking. Come all of the way down at the bottom and all of the way up at the top!

For the sumo deadlift high pull you will start with the weight between the feet on the ground. Feet are roughly shoulder width apart. Knees are bent. Butt is back, knees are out, heels down. Chest up and belly tight! Stand up hard and fast keeping the arms long! Shrug the shoulders at the top! Then pull the elbows high and outside like you are zipping up your jacket!

Make sure the shoulders stay back. The elbows should go out to the sides and not flare forward! If this causes you any issues at all with your shoulders - you may sub just a reg KB deadlift!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Morning Coffee
Post: Neck and Shoulder Reliever, Chest Opener

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

As Far as you can get up to 15 Min

Death by Power Clean and Push Up
Min 1: 1 Push up / 1 Power Clean
Min 2: 2 Push Ups / 2 Power Cleans
Min 3: 3 Push Ups / 3 Power Cleans
Min 4: 4 Push Ups / 4 Power Cleans

Keep adding 1 Push Up and 1 Power Clean and get as far as you before you can't keep up.  If you get to 15 min - stop there!

No RX or RX+ - You pick your own weight and that will be  your first score for this workout.  See below for how to choose the right weight.

Score 1 - Weight Used
Score 2 - Rounds (Minutes) Completed (enter below)

Goal: 12 Rounds +

NOTES:

If you get 15 you should have had to FIGHT for it.Listen to the name of this workout and don't take it lightly.  The first few minutes will seem easy but it will catch up to you quick!  Practice smooth efficient movement and breath.
Conserve you energy for when you need it in those later minutes.

Choose a load that you could perform at least 12 touch and go power cleans when not under fatigue.  Choose a variation on the push up that you could perform at least 12 unbroken reps.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

For this movement, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

The goal isn't to get 15 easily!  Pick something that you aren't sure you can make it!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

As Far as you can get up to 15 Min

Death by Power Clean and Push Up
Min 1: 1 Push up / 1 DB Power Clean
Min 2: 2 Push Ups / 2 DB Power Cleans
Min 3: 3 Push Ups / 3 DB Power Cleans
Min 4: 4 Push Ups / 4 DB Power Cleans

Keep adding 1 Push Up and 1 Power Clean and get as far as you before you can't keep up.  If you get to 15 min - stop there!

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Goal: 12 Rounds +

NOTES:

Listen to the name of this workout and don't take it lightly.  The first few minutes will seem easy but it will catch up to you quick!  Practice smooth efficient movement and breath.
Conserve you energy for when you need it in those later minutes.

Choose a load on the DB at which you can go unbroken for at least the first 8 rounds with MAYBE a super short break between sets after that.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Feel free to modify to elevated push ups or from the knees in order to maintain good positions.

For this movement, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

Death by Push Up and Sandbag Over Shoulder
As Far as you can get up to 15 Min
Min 1: 1 Push up / Sandbag Over Shoulder
Min 2: 2 Push Ups / 2 Sandbag Over Shoulder
Min 3: 3 Push Ups / 3 Sandbag Over Shoulder
Min 4: 4 Push Ups / 4 Sandbag Over Shoulder

Keep adding 1 Push Up and 1 Sandbag Over Shoulder  and get as far as you before you can't keep up.  If you get to 15 min - stop there!

No RX or RX+ - Just use the bag you've got!

Goal: 10 Rounds + / This will be rough with the sandbag...

NOTES:

Listen to the name of this workout and don't take it lightly.  The first few minutes will seem easy but it will catch up to you quick!  Practice smooth efficient movement and breath.
Conserve you energy for when you need it in those later minutes.

To make sure you make it at least 10 minutes, consider a modified push up or possibly switching the sandbag over the shoulder to a hang to shoulder, so after you bring the bag to the shoulder you lower it back to the hang keeping the bag in your hands the whole time.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Feel free to modify to elevated push ups or from the knees in order to maintain good positions.

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!!!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

Running Warm Up

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

SHIFT WORKOUT

6 Rounds
12 KB/DB Swings
1 Min Row, Jog, Bike, Low Step Ups, or Taps

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Time
Goal: Under 14 Min

NOTES:

Just some moving and some swings!!

For the swings you can either use a single KB or a single DB.  You will hold the weight with both hands between the legs with straight arms.  Heels are roughly shoulder width apart.

Stand nice and tall and tighten the belly.  Hinge at the hips and bend the knees slightly.  Pull the weight back between your legs (arms still straight).  Stand up hard and fast.  Guide the weight up to eye level with your shoulders/arms.  Control the lower and don't let that weight take you for a ride!  Keep those heels down!  Allow the down to feed into the next rep!

For the 1 min portion you may choose between a walk/jog, row, bike, taps, or low step ups.  You know the deal!  Keep moving for the entire minute each time!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Airplane Stretch
Post: Stress Relief, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

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

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

FOR TIME

Run 800 Meters
THEN
4 Rounds
15 Hang Power Snatch
200 Meter Run

So you run 800 Meters then immediately do the 4 rounds all on one clock.

RX Men: 75#
RX Women: 55#

RX+ Men: 115# +
RX+ Women: 75# +

Score: Total Time
Goal: Under 15 Min

NOTES:

You definitely want to push the pace on the runs for this one. Keep the first run under 4 minutes so shorten the distance if needed to allow for roughly 3 minute rounds.

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the 800m run, you're working with roughly 4 minutes give or take depending on your running ability.  1 minute for the 200m.

If  unable to run due to space or weather purposes - 3 min (90s in the 4 round section) doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

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

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

FOR TIME

Run 800 Meters
THEN
4 Rounds
24 Alternating Hang DB Snatch
200 Meter Run

So you run 800 Meters then immediately do the 4 rounds all on one clock.

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
Goal: Under 15 Min

NOTES:

You definitely want to push the pace on the runs for this one. Keep the first run under 4 minutes so shorten the distance if needed to allow for roughly 3 minute rounds.

Practice smooth transitions between hands on the snatches.

For the alternating DB Hang Power Snatches you will bring the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly.  Get the bicep by the ear and stand completely with it still there to complete the rep!

Switch hands wherever is most comfortable. This could be on the way down, at the waist or on the floor.  You will alternate hands with each rep for these so you end up doing 12 per arm per round.

For the 800m run, you're working roughly 4 minutes give or take depending on your running ability.  About 1 minute for the 200m. If  unable to run due to space or weather purposes try 3 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

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

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

FOR TIME

Row 800 Meters - or - Bike 60 Cal Men / 44 Cal Women
THEN
4 Rounds
15 Hang Power Snatch
250 Meter Row - or - 15 Cal Bike Men / 11 Cal Bike Women

So you do the first row/bike then immediately do the 4 rounds all on one clock.

RX Men: 75#
RX Women: 55#

RX+ Men: 115# +
RX+ Women: 75# +

Can also be done with DB loads and reps from Prog A.

Score: Total Time
Goal: Under 15 Min

NOTES:

You definitely want to push the pace on the bike/row for this one. Keep the first part under 4 minutes so shorten the distance/calories if needed to allow for roughly 3 minute rounds.

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the shorter bike/row rounds, you're working with roughly 1 minute. You may consider going 200m/12/9cal if you need to.

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

FOR TIME

8 Rounds
5 Push Up + Shoulder Taps
10 Ring/TRX or Upright Rows
15 Bodyweight Squats

No weight needed today!

Score: Total Time
Goal: 12 Min or less!

NOTES:

(If you want you could also do this as a 12 min AMRAP)

Super fun one today guys!

Ok - so for the first part you will do a push up either from the toes, knees, or elevated.  Make sure to keep the belly tight and don't let those elbows flare out.  Hands should but just wider than the shoulders and elbows should go back and only slightly out.  No worming or snaking.  Bring yourself all of the way down to touch your chest at the bottom and press all of the way to lock out at the top.  Once you reach the top you will bring the right hand up to tap the left shoulder and then the left hand up to tap the right shoulder.  All of that is 1 rep.

For the next part you may do a ring or trx row - remember that the more parallel your body is to the ground - the more difficult these are!  Start with straight arms at the bottom and pull all the way up at the top.  Lower under control.  Find an angle that challenges you.  You shouldn't be able to do all 10 in a row every time!

If you don't have rings or something like that you can also do band pull downs with a stretchy band in the doorway etc - or an upright row with your kb or dbs!  These will start at the waist.  Make sure you pull your elbows high and outside and that your shoulders don't roll forward.

For the squats you will start with your feet shoulder width apart - heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Get the butt lower than the knees at the bottom with the heels still down and no collapsing of the upper body.  Drive through the heels and lift the chest to stand.

If you are unable to go that low without pain or losing form - you may choose to use the back of a chair or a pole for counter balance.  You may even squat to a target that allows you to get to a depth that is challenging but appropriate for you!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Shoulder Stretch, Couch Stretch
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

FOR TIME

15 Man Makers
30 Pull Ups
12 Man Makers
24 Pull Ups
9 Man Makers
18 Pull Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX + Women: 35# DBs

Pro Tip - we would rather see you crush this under 12 Min than go heavier.....so only go RX + if you think you can be close to that time.

Score: Total time
Goal: Under 15 Min

NOTES:

There is a pulling element in every movement of this workout. So save your grip! Break up the pull ups into smaller sets if necessary. Choose a variation that you can complete sets of 5 pretty easily in the first round.

For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart.  Jump or step
your feet back.  Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side.  From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage.  Try to avoid rotating,
allowing the hips to come up, or sagging
the hips.  Lower the dumbbell back to the
ground and repeat on the other side.

Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference.  Heels
down, chest up, flat back, knees are
bent.  Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand
up hard and fast to pop the dumbbells
off of the shoulders.  Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.

For the pull ups you may do strict (maybe lower the reps so the first round of pull ups takes less than 3 minutes),   Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

No pull up bar? Try a bent over or upright row!

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM B

PROGRAM B

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

FOR TIME

15 Barbell Man Makers
30 Pull Ups
12 Barbell Man Makers
24 Pull Ups
9 Barbell Man Makers
18 Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115# +
RX + Women: 75# +

Pro Tip - we would rather see you crush this under 12 Min than go heavier.....so only go RX + if you think you can be close to that time.

Score: Total time
Goal: Under 15 Min

NOTES:

There is a pulling element in every movement of this workout. So save your grip! Break up the pull ups into smaller sets if necessary. Choose a variation that you can complete sets of 5 pretty easily in the first round.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight.  Start with a hinge at the hip and a bend in the knee with straight arms.  Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground.  Keep the knees slightly bent and the chest up.  Pull the bar to the chest with the elbows going back then lower back to below the knee.  Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees.  Allow the bar to travel down the leg.  Chest up, belly tight.  Arms straight.  Bar close. Stand fast and shrug.  Pull the bar up your body as you pull yourself under.  Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat.  Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast.  Pop the bar off of the shoulders.  Keep belly tight and press to lockout!

For the pull ups you may do strict (maybe lower the reps so the first round of pull ups takes less than 3 minutes),   Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

No pull up bar? Try a bent over or upright row!

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

FOR TIME

15 Sandbag Manmaker
30 Pull Ups
12 Sandbag Manmaker
24 Pull Ups
9 Sandbag Manmaker
18 Pull Ups

No RX or RX+ Today - Just use the bag you've got!!!

Score: Total time
Goal: Under 15 Min

NOTES:

There is a pulling element in every movement of this workout. So, break up the pull ups into smaller sets if necessary. Choose a variation that you can complete sets of 5 pretty easily in the first round.

If you have a super heavy bag and the manmakers might take longer than 5 reps per minute, lower the reps to 12-9-6.

The Sandbag Manmaker is basically a burpee on the sandbag followed by a squat clean thruster.  Make sure you keep the back flat, belly tight and heels down when you pull the bag from the ground to go right into the squat clean.

For the squat clean bring the bag to the hips. Heels are down and arms are straight. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast.  Shrug the shoulders, keep the bag close to you as you pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position.  Butt lower than knees, heels down, chest up.

Stand aggressively from that squat position, using the legs to drive the sandbag overhead! Fully extend your arms over your head with the biceps by the ears!

For the pull ups you may do strict (maybe lower the reps so the first round of pull ups takes less than 3 minutes), Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

No pull up bar? Try a bent over or upright row!

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders or Plate Hops
10 Sit Ups
20 Single Unders or Plate Hops
10 Step Ups

No weight needed today!  If you are feeling like you want a bigger challenge you can hold light dumbbells during the step ups!

Score: Total number of completed rounds + any additional reps!
Goal: 8 Rounds +

NOTES:

For this workout if you want to sub mountain climbers for the jump ropes or hops that is also a great sub!

For the plate hops if you aren't comfortable jumping onto something (btw it should be something no higher than like 3-4 " off the ground) - you can always find something to jump OVER!  Even a chalk line on the ground - hop over then step or hop back.  Hop over - step or hop back.

For the sit ups we would prefer to see you come from lying completely flat to all of the way up to touch your toes at the top.

If you need to use a towel or band or something for a little assistance - do that.  Just don't jerk them.  Keep it under control.

You may do whatever is most comfortable for you with your feet!

If you are unable to do sit ups (prig/postpartum) you may sub a kb swing, slam ball, deadbug (FP1).  See more prego/pp suggestions in general on the Street Parking Pregnant/Postpartum FB Group!

For the step ups you will find a height that is challenging for you but that you feel comfortable stepping up and down.  Alternate feet with each step and make sure to drive through the heel.  So for each set of 10 you end up doing 5 on each side.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Pigeon Stretch
Post: Hips, Sciatica/Piriformis

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

3 Rounds
50 Double Unders
30 Weighted Sit Ups
50 Double Unders
30 DB Step Ups

RX Men: 20-30# Weighted Sit Up, 40# DBs Step Ups
RX Women: 12-15# Weighted  Sit Up, 25# DBs Step Ups

RX + Men: 50# Step Ups
RX + Women: 35# Step Ups

Rough box height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 24 Min

NOTES:

Try to keep moving on this one and avoid taking excessively long, or a lot of, breaks. Choose a variation on the double unders below that will allow for consistent movement.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!  For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  If 50 double unders will be really broken up, you may want to lower to 20 or 30 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight. Pregnant/Postpartum or just if you need a sub for sit ups: Slam balls or KB Swings!

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  Stand up all the way at the top of the box and make sure both feet are planted. Step backwards with care back to the floor.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

3 Rounds
50 Double Unders
30 Weighted Sit Ups
50 Double Unders
30 Front Rack Step Ups

RX Men: 20-30# Weighted Sit Up, 75# Step Ups
RX Women: 12-15# Weighted  Sit Up, 55# Step Ups

RX + Men: 95#-115# Step Ups
RX + Women: 65#-75# Step Ups

Rough box height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 24 Min

NOTES:

Try to keep moving on this one and avoid taking excessively long, or a lot of, breaks. Choose a variation on the double unders below that will allow for consistent movement.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!  For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  If 50 double unders will be really broken up, you may want to lower to 20 or 30 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.  Pregnant/Postpartum or just if you need a sub for sit ups: Slam balls or KB Swings!

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

When you step onto the box place your whole foot onto the box.  If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

3 Rounds
50 Double Unders
30 Weighted Sit Ups
50 Double Unders
30 Sandbag Step Ups

RX Men: 20-30# Weighted Sit Up, Sandbag - use what you've got!
RX Women: 12-15# Weighted  Sit Up, Sandbag - use what you've got!

Rough box height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 24 Min

NOTES:

Try to keep moving on this one and avoid taking excessively long, or a lot of, breaks. Choose a variation on the double unders below that will allow for consistent movement.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!  For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  If 50 double unders will be really broken up, you may want to lower to 20 or 30 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight. Pregnant/Postpartum or just if you need a sub for sit ups: Slam balls or KB Swings!

For the sandbag step-ups clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step ups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

15 Min AMRAP
(As Many REPS as possible in 15 Min)
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
2 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
4 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
6 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups

Keep adding 2 KB/DB Deadlifts per round and see how far you can get in 15 Min!

Idea weight for Men: 30-55# KB/DB - or PAIR of lighter dumbbells
Idea weight for Women: 12-25# KB/DB - or - Pair of lighter dumbbells

Score: Total DEADLIFT reps added up at the end
Goal: Get through the round of 16-18 deadlifts or more!

NOTES:

For this one you can choose what you want to do for the 30 seconds. We left single unders off because we have them tomorrow and that's a lot of jumping.  So a walk/jog, row, bike, or low step ups are your best option.  Move at a pace that is sustainable but uncomfortable!

For the KB/DB Deadlift - you may do these with either a single kb/db or a pair of lighter dumbbells.

The weight will start on the ground either between the feet (single kb/db) or outside the feet (pair of dumbbells).  Make sure the heels are down, weight is back near the middle of your foot, arms are straight.  Knees should be bent slightly and chest over top of the weight from a hinge at the hip.  Make sure the arms are long and straight.  LIft the chest but keep the belly tight.  Make sure your weight is shifted back into your heels!

To stand drive the heels into the ground, lift the chest, and squeeze the butt!  Come to a full standing position.

To lower keep belly tight and chest up as you reach the butt back.  Keep the weight pulled back close to the body and the arms straight!

This one was only 4 months ago.  Originally posted on 02/23/2019 - it went down in history "specifically the team version" as a very potent workout.  Starting off the week STRONG.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Hamstrings, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Running Warm Up

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

WORKOUT

As Far As Possible in 16 Min
Run 100 Meters
1 Deadlift
Run 100 Meters
2 Deadlifts
Run 100 Meters
3 Deadlifts
Run 100 Meters
4 Deadlifts...

Keep adding 1 Deadlift Every Time Until Time is UP!

RX Men: 185-205#
RX Women: 115-135#

RX + Men: 225+
RX + Women: 155+

Some of you definitely need to go lighter.  Some of you super beasts can go way heavier.  Read instructions on how to find the right weight.

Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 10 Deadlift Round +

NOTES:

Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.

For the deadlifts, you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  Arms stay straight the whole time.

DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Running Warm Up

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

WORKOUT

As Far As Possible in 16 Min
Run 100 Meters
2 Single Leg Deadlifts (alternating - 1 per side)
Run 100 Meters
4 Single Leg Deadlifts (alternating - 2 per side)
Run 100 Meters
6 Single Leg Deadlifts
(alternating - 3 per side)
Run 100 Meters
8 Single Leg Deadlifts
(alternating - 4 per side)
...

Keep adding 2 Single Deadlifts (ALTERNATING) Every Time Until Time is UP!

RX Men: 40# DBs (one in each hand this time)
RX Women: 25# DBs(One in each hand this time)

RX+ Men: 50# DBs+
RX+ Women: 35# DBs +

If you are UNABLE TO KEEP GOOD FORM with the single leg deadlift either lower to one dumbbell only or perform regular dumbbell deadlifts for this workout.

Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 16 Single Leg Deadlifts Round +

NOTES:

Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

For the single leg deadlifts you will hold a dumbbell or kb in each hand. 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.  Arms are long and to the side.  NO rounding of the back.  Heel stays down!

Lower to only one dumbbell if you need to - or if you are really struggling you can do these unweighted or switch to regular deadlifts.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Running Warm Up

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

WORKOUT

As Far As Possible in 16 Min
Run 100 Meters (or row/bike option below)
1 Sandbag Over Shoulder
Run 100 Meters
2 Sandbag Over Shoulder
Run 100 Meters
3 Sandbag Over Shoulder
Run 100 Meters
4 Sandbag Over Shoulder
...

Keep adding 1 Sandbag Over Shoulder every round until you run out of time!

No RX or RX+ - Just use the bag you've got!

Row/Bike Option (in place of 100 Meter Runs):

Row: 10 Cal Men / 8 Cal Women
Bike: 8 Cal Men / 6 Cal Women

You are also welcome to do the Row/Bike Option with regular or single leg deadlift found in Program A/B

Score: Round of Sandbag Over Shoulder COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 16 Single Leg Deadlifts Round +

NOTES:

Run should take roughly 30-45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

For the sandbag over shoulder you can either grip the bag by the handles OR you can wrap your hands underneath.  Bag should be between your feet.  Heels are down, knees are bent, chest is up, back is flat, belly tight.  Drive through your heels and pull the bag into your body.  Once past the knees stand up hard and fast and roll the bag up and over the shoulder.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Running Warm Up

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

WORKOUT

As Far As Possible in 24 Min
Partner 1:
Run 100 Meters
1 Deadlift
then
Partner 2:
Run 100 Meters
1 Deadlift
then
Partner 1:
Run 100 Meters
2 Deadlifts
then
Partner 2:
Run 100 Meters
2 Deadlifts
then
Partner 1:
Run 100 Meters
3 Deadlifts
then
Run 100 Meters
3 Deadlifts
...

Keep alternating and adding 1 rep each time it is your turn until time runs out!

RX Men: 185-205#
RX Women: 115-135#

RX + Men: 225+
RX + Women: 155+

Some of you definitely need to go lighter.  Some of you super beasts can go way heavier.  Read instructions on how to find the right weight.

Score: Round of Deadlifts COMPLETED by BOTH teammates + Any Additional Reps (Run Counts as 2 reps)
Goal: BOTH Complete 10 Deadlift Round +

NOTES:

For the team version we expect you guys to run ALL out pretty much every time.  You will be getting plenty of rest between rounds so don't hold back!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.

For the deadlifts, you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  Arms stay straight the whole time.

DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

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"!

There are 2 scores for this one!!!  No sandbagging!  Peacocks unite!
You have had almost a year to improve on this one!  It was originally posted on 06/29/2018!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Spine Strengthening
Post: Lower Back Release, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

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

WORKOUT

FOR TIME

PART 1

40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets.  It is HIGHLY unnecessary for 98% of us!

PART 2
30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the power snatch the bar will start on the ground.  You will have a wide (overhead squat) grip.  Your feet are under your hips.  Knees are bent and your chest is over the bar.  The chest should be lifted with the back flat and belly tight.  Arms are straight and head is neutral.

You will lift the bar by driving the heels down and lifting the chest.  Pull the bar back into the body and keep the chest up.  Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips!  Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body!  Pull yourself under the bar and punch it to lock out overhead.  You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.

Stand completely to finish each rep.

For the bar facing burpees you will touch the chest and thighs to the ground facing your bar.  Jump or step your feet in and then jump over.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

FOR TIME

PART 1

60 DB Power Snatch (alternating)
30 DB Facing Burpees

REST 5 Min Before PART 2

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

RX + Men: 50# Dumbbell
RX + Women: 35# Dumbbell

PART 2
30 DB Facing Burpees
60 DB Power Snatch (alternating)

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

RX + Men: 50# Dumbbell
RX + Women: 35# Dumbbell

NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the dumbbell snatch you will use a single dumbbell.  It will start between the feet and you will grip the dumbbell with one hand.  Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell.   You will stand by digging the heels into the ground and lifting the chest.  Keep the arm straight!  Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up!  Get the bicep by the ear to lock out.  Switch hands with each rep.  So you will do 60 total (30 per arm).

For the DB facing burpees you will touch the chest and thighs to the ground facing your DB.  Jump or step your feet in and then jump over!

This workout was originally posted on 06/29/2018!  Make sure you check your previous score to see if you've improved!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

For  Total Time
4 Rounds
20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

Idea weight for Men: 25-35# Dumbbell
Idea weight for Women: 10-20# Dumbbell

Score: Total Time Including Rest

NOTES:

You may also choose to take these dumbbell snatches from the "hang" or from the waist position if you have any issues pulling from the ground.

For these snatches you will have the dumbbell between the feet.  You will grab it with one hand and the heels down.  There should be a hinge at the hip, knees bent, chest up.  Stand hard and fast by lifting the chest and driving through the heels. Keep the arm straight.  Once you finish with the legs and hips - shrug the working shoulder - drive the elbow outside to keep the dumbbell close to the body and then punch it to the sky!  finish with the dumbbell locked out completely with the bicep by the ear.

Lower back to the ground and switch hands.  You will do a set of 20 alternating so - 10 each side.

For the burpees you may do regular burpees, Knee push up burpees, No push up burpees.  Or elevated burpees!  You choose what will allow you to keep moving but give you a challenge along the way!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Shoulder Stretch
Post: Chest Opener, Neck and Shoulder Reliever

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)
11 Hang Power Clean and Jerk
11 Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX + Women: 75#+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

So, the pace is roughly a round every 2 minutes or less. This is going to be a grippy one! Choose a variation on the pull up that you can complete them in under a minute, think 2-3 sets max.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will 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 bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may also do banded but make sure you avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)

7 DB Hang Power Clean and Jerk Right
7 DB Hang Power Clean and Jerk Left
11 Pull Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB+
RX + Women: 35# DB+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

So, the pace is roughly a round every 2 minutes or less. This is going to be a grippy one! Choose a variation on the pull up that you can complete them in under a minute, think 2-3 sets max.

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will 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 DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.  Lower back to the hips for the next rep.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may also do banded but make sure you avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

Sandbag Option
AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)
11 Sandbag Hang Power Clean and Jerk
11 Pull Ups

Use the bag you've got!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

So, the pace is roughly a round every 2 minutes or less. This is going to be a grippy one! Choose a variation on the pull up that you can complete them in under a minute, think 2-3 sets max.

For the hang clean and jerk you will first deadlift the sandbag to the waist.  Your feet should be under the hips with the heels down. Arms are long and straight. You will 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.  Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the sandbag off of the biceps.  Move the face out of the way.  Punch the sandbag up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!