ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Couch Stretch
Post: Posterior Chain Release, Hip Flexors/Psoas Stretch

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up

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

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

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

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Box Jumps
12 Thrusters
9 NO PUSH UP Renegade Rows (Right Arm + Left Arm = 1 Rep)

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

NOTES:

The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. And, after a couple rounds of thrusters you'll need to jump higher than you think you need to on the 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 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.

Each rep of the renegade row will be row right arm + row left arm.

Start in a plank position with straight arms, shoulders over wrists, hands on your dumbbells.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

PROGRAM B

PROGRAM B

WARM UP

Box Jump Warm Up

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

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

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

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Box Jumps
12 Barbell Thrusters
9 NO PUSH UP Renegade Rows (Right Arm + Left Arm = 1 Rep)

RX Men: 75# Thrusters, 40# DBs RR
RX Women: 55# Thrusters, 25# DBs RR

RX+ Men: 95#+ Thrusters, 50# DBs + RR
RX+ Women: 65#+ Thrusters, 35# DBs+ RR

No dumbbells? No problem - Sub 9 Bent Over Rows with Your Bar!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

NOTES:

The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. And, after a couple rounds of thrusters you'll need to jump higher than you think you need to on the 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 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.

Remember, NO PUSH UP on the renegade row today!

It's just 1 rep = row right + row left.

Start in a plank position, arms straight, shoulders over wrists with both hands on your dumbbells.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

MOVEMENT TIP

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

This one is a little tricky so make sure you read the WHOLE workout first!

Part 1
6 Rounds
8 Ring Rows or Bent Over Rows (8 Per side)
8 Overhead Press Right
8 Overhead Press Left

After completing 6 Rounds:
Rest 3 Minutes

Then

Part 2
6 Rounds
8 Push Ups
8 Alternating Hang DB Snatch

Idea weight for Men: 20-30# DB/KB
Idea weight for Women: 8-20# DB/KB

Score: Total Time INCLUDING the 3 Min rest window. Just run the clock the whole time.
Goal: Under 18 Min

NOTES:

More parts and movements than we usually see in SHIFT, but it's fun to have a 2 part workout and wanted you guys to play along!

For the first part you will do either a ring row/trx row/ band pull down or bar in rack row. OR you can do a bent over row with a single DB/KB.

If you are doing the ring row type movement make sure to remember that the more parallel your body is to the ground the harder they are. Make it challenging, but not to where you are breaking each set more than once. Start with straight arms and keep the body tight as you pull all of the way up.

If doing the bent over row you will lean against a chair, bench, or even the wall. Keep belly tight and chest lifted. Let the dumbbell hang in the working arm. Pull the shoulder and then the elbow back until the weight is at the side of the ribs. Lower under control. 8 on one side then 8 on the other.

For the press you will do one side at a time. Do all 8 reps on the right side then all 8 reps on the left! Keep the belly tight and finish with the bicep by the ear at the top.

For part 2 you will start with push ups. You can do these from your toes, knees, or even elevated. The goal here is to avoid any worming or snaking. Keep the belly tight and torso rigid. Make sure the elbows go BACK and not flare out. Come all of the way down to touch the chest at the bottom and press all of the way out at the top.

For the hang alternating DB snatch you will start at the waist with the weight in one hand. Dip slightly keeping belly tight and chest up. Stand up hard and fast and in one fluid motion guide the weight to lock out over your head with the bicep by the ear. Switch hands at the waist after each rep. So for each set you end up doing 4 per hand.

MOVEMENT TIP

First of all - #blamejeb
Second - read the instructions on this one it's 3 times through the WHOLE thing...3 Rounds of 3 Rounds + 3 Rounds!! You'll see...
Third - HAPPY BIRTHDAY RACHAEL!!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Shoulder Stretch, 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

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

3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Push Press

Then

3 rounds of:
12 Push Ups
8 Hang Power Snatches

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: 24 Min

NOTES:

Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/8 HP Snatches
12 push ups/8 HP Snatches
12 push ups/8 HP Snatches

Then you do that whole thing two more times!

It's a lot of reps and you want to keep moving so make sure you choose load and movement variations that allow for minimal breaks, like maybe 2 sets.

For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!

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!

For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Keep your body super tight on the push ups. Modify to knees or elevated if you need to.

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet under the hips, heels down. Arms 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 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.

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

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

3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Push Press

Then

3 rounds of:
12 Push Ups
16 Alternating Dumbbell Snatches

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

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

Score: TOTAL Time
Goal: 24 Min or Less!

NOTES:

Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/16 DB snatches
12 push ups/16 DB snatches
12 push ups/16 DB snatches

Then you do that whole thing two more times!

It's a lot of reps and you want to keep moving so make sure you choose load and movement variations that allow for minimal breaks, like maybe 2 sets.

For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!

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!

The push press starts with a dumbbell in each hand at the shoulders. Feet between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For the push up keep everything tight. No sagging hips or snaking.
Keep your elbows close to the body as you lower your chest and thighs to the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Feel free to go from the knees or elevate the hands.

The DB power snatch starts with it on the ground between your feet with heels down. Think chest up, arm straight, hips back. Drive heels down, stand up fast. Keep the DB close to your body, elbow high and outside, then punch your arm to the sky. Stand to finish. Alternate hands with each rep. So for each set of 16 you end up doing 8 per side.

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

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

3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Side to Side Sandbag Push Press

Then

3 rounds of:
12 Push Ups
8 Sandbag Over Shoulder

No RX or RX+ - Use the Bag You've Got!

Score: Total Time
Goal: 24 Min

NOTES:

Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/8 SB over shoulder
12 push ups/8 SB over shoulder
12 push ups/8 SB over shoulder

Then you do that whole thing two more times!

For heavier bags you may decrease reps to allow for minimal breaks on the sandbag movements.

For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!

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!

For the side to side push press, start with the bag on one shoulder. Dip your hip and keep your chest up.

Stand up hard and fast. Pop the sandbag off of the shoulder over your head and onto the other shoulder. You may bend your knees slightly to absorb the impact of the bag. Stand up to complete the rep.

Keep you body super tight on the push ups. Feel free to modify to the knees or elevated if you need to.

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!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Hang Power Clean and Press
10 Alternating Reverse Lunges

Idea weight for Men: Single 30-55# KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-35# KB - or - pair of lighter dumbbells

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

NOTES:

For this workout you can use either a single KB or a pair of lighter dumbbells for the hang power clean and press. Don't let the long name intimidate you. Basically the weight will start at the waist. You will dip slightly by reach the butt back a bit and bending the knees. Keep the weight close to your body, your arms long, and your heels down. Keep the belly tight and chest lifted. Stand up hard and fast - almost like a jump. Shrug and then just guide the dumbbells to your shoulders. That little jump or pop of the hip should help make the weight feel much lighter and do most of the work. From here you will just press the weight over your head. Press all of the way up until the biceps are by the ears at the top with the belly tight.

For the lunges we want you guys to at least TRY a reverse lunge. If you don't like it - you can switch back, We like a reverse lunge because the working foot stays planted. Don't allow the front knee to cave in. And take a long enough step (regardless of what kind of lunge you are doing) so that your front heel stays down when your back knee touches the ground GENTLY!

You will alternate feet with each lunge so you end up doing 5 per leg - per round. If lunges aren't a possibility for you - you may sub step ups, single leg toe touches (like a single leg deadlift with no weight), or even squats!

MOVEMENT TIP

This workout was originally posted on June 28, 2018! Make sure you go back and see which version you did and see if you can improve your score!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thorasic Spine Release, Quads/IT Band
Post: Pigeon, SI Joint Release

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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)
3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

For Time
30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders. Feet should be about hip width apart with the heels down. You will pick the bar up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Allow the bar to travel down the leg but pull it into the body and keep the arms straight! Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it. Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the bar weightless. Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the bar locked out completely overhead. Belly tight. Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

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

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
30 DB Hang Clean and Jerks
30 DB Front Rack Lunges (alt)
20 DB Hang Clean and Jerks
20 DB Front Rack Lunges (alt)
10 DB Hang Clean and Jerks
10 DB FrontRack Lunges (alt)

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

Feet should be about hip width apart with the heels down. You will pick the weight up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Pull the weight into the body and keep the arms straight! Stand (almost jump) hard and fast with the weight focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN you will pull yourself down under it. Punch those elbows around FAST so that the dumbbells land on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the dumbbells on the shoulders and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the dumbbells weightless. Finish by either pressing the weight to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the weight locked out completely overhead. Belly tight. Standing tall - biceps by the ears!

You will lower to the "hang" for the next rep!

For the lunges you will place the dumbbells on your shoulders in any fashion you like.
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

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

For Program C the scores won't be perfect because you guys all have different gear. The options are to either sub the hang clean and jerks for sandbag hang clean and jerks and/or sub the Lunges for a 50 meters out - 50 meters back sled push/pull!

Don't worry too much about comparing scores. Pick which you have and which you want to do and get after it! Post your time and how you did it in comments!

For Time
30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Options for Hang Clean and Jerk: Sub sandbag hang clean and jerk (prob go a bit lighter)

Options for Lunges: Sandbag lunges, 50 Meters out and 50 meters back sled push or pull. Choose a weight that allows you to not really have to walk but is super challenging.

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders. Feet should be about hip width apart with the heels down. You will pick the bar up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Allow the bar to travel down the leg but pull it into the body and keep the arms straight! Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it. Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the bar weightless. Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the bar locked out completely overhead. Belly tight. Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

WELCOME TO THE STREET PARKING SANDBAG WORKOUT!!!

This is our first official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movementst that won't necessarily fit into the regular daily versions of the workout.

This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

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

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

WORKOUT

For Time

5 Rounds
10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
5 Bear complex reps

RX Men: 50-60#
RX Women: 30-40#

Box Height Estimate: 20-24" Men/ 16-20" Women

1 Bear Complex Rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press

For those of you with a heavier sandbag, if unable to adjust the weight, feel free to decrease the reps to 7 step overs/3 Bear complex meet the goal time.

Goal time: 20 Min

We are kicking this program off with a really good one for you guys!

NOTES:
We have a twist on the step over in this one so make sure you move carefully as you get more comfortable with the movement, breathe and keep your belly tight. WATCH THE DEMO video if you haven't seen it already!

For the sandbag step overs: First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, stand up all the way, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

The weight you choose should allow you to be CAPABLE of doing all reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. You have a few options:

You can do it as written:

- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
-Front Squat
-Push Press or Jerk
- Back Squat
-Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

MOVEMENT TIPS

SANDBAG STEP OVERS

SANDBAG BEAR COMPLEX

THIS particular workout is from the Street Parking + Aerobic Capacity 5K Program - which can be found in Members Only. That program is 3 days per week and is meant to prepare you to run a 5k for time/a race!

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

**You should have at least 1 day between run sessions.

Run Version
2 ROUNDS
RUN 200 M - MODERATE
1OO M - RECOVERY JOG
RUN 400 M - MODERATE
200 M - RECOVERY JOG
600 M - MODERATE
300 M - RECOVERY JOG
RUN 100 M - FAST
REST 2 MIN

Total: 3800 M

MODERATE= 65-70% EFFORT. SLIGHTLY UNCOMFORTABLE BUT SUSTAINABLE.

RECOVERY JOG= NOT A WALK BUT A SLOW RECOVERY PACE

FAST= 80% EFFORT. UNCOMFORTABLE.

REST= REST

SCORE: TOTAL TIME (including rest)
GOAL: As always - do not mess up paces to improve score. Aim to push the 100 meter runs. Go SLOW on the recovery jogs. Aim to make Round 1 time and Round 2 time the same.

Row Version
2 Rounds

Row 250 M - Moderate
Row 125 M - Recovery
Row 500 M - Moderate
Row 250 M - Recovery
Row 750 M - Moderate
Row 375 M - Recovery
Row 150 M - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Time Including the 2 Min Rest
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

Bike Version
2 Rounds
Bike 1 Min - Moderate
Bike 1 Min - Recovery
Bike 2 Min - Moderate
Bike 2 Min - Recovery
Bike 3 Min - Moderate
Bike 3 Min - Recovery
Bike 45 Seconds - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Calories
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

Part 1 - Back and Bis!
4 Rounds NOT FOR TIME
Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows

Rest as needed between sets

Score is total number of strict pull ups. (Do NOT go for a score with the scaled options!!!)If you choose the option to do this workout without a scale for the pull ups - you should be able to do a minimum of 5 Strict Pull Ups each time.

For these pull ups - they should be strict - with complete extension of the armpit and elbow at the bottom - chin over the bar at the top. They need to be strict - but that doesn't mean super slow or anything.

Scaling options are either 7 - 10 banded strict pull ups - or 7-10 jump up with a slow negative. Do not exceed those numbers at least for this first session. We want to control the soreness.

As soon as you either can no longer do the regular pull ups - or you complete your 7-10 reps of scaled - you will come over and do either barbell bent over rows or dumbbell bent over rows.

For the barbell you will load it up for men somewhere between 115-185# depending on strength and experience. Ladies between 75-125#. These should be difficult but nowhere near failure and no need to break.

You will keep the back flat and pull the bar to the chest - just below the nipple. Keep the gaze up slightly and belly tight. Pull the elbows back.

If you choose the dumbbell rows - you will not go as heavy - but will do 3 second slow negatives. Men between 50-70# DBs and Women between 30-50# DBs.

Part 2 - Chest and Tris
4 Rounds NOT FOR TIME
Max Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups

Rest as needed between sets

Score is total number from both movements.

RX Men: 115# Bench
RX Women: 65# Bench

RX + Men: 135#+
RX + Women: 85# +If you can not complete at least 8-10 bench reps with those weights (for the first round at least) then scale it down a bit. We also don't want you getting more than 15 per round or so either.

Same for the push ups. If you can't get at least 8-10 - go to the knees.

This is not a "girl" push up - it is a scale push up that will lower the amount of your body weight you are pushing up and allow you to do more reps! That is the POINT of this session.

For the bench reps the hands should not be too wide. Just outside the shoulders. Keep the butt on the bench and pull the shoulder blades back and down as you unrack the bar. Do NOT go to failure - especially if you do not have a spot! Be smart. Come all of the way down and lock out completely for each rep!

Once you can no longer complete any of those you will move on to the push ups.

No rest between movements.

Rest as needed between rounds.

For both - NO sagging or snaking!

Good Luck!

Warm-up

Throw in the bodyweight warm up before this one and to get the back side nice and toasty try the kettlebell warm up.

Sumo Deadlift (6 x 5 (Building))

If these are new for you the main focus points will be - heels down, knees out, belly tight, bar close!

The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes! This movement is great for building strength in a different stance/position.

For this movement the bar will start on the ground. The feet are slightly wider than squat stance. The hands are inside the legs. Use a narrow grip but there should be 6-12 inches between the hands.

The knees will be bent slightly, chest up, arms straight, heels down, knees OUT (that's a big one), bar close to the body. You will pull the bar from the ground by focusing on driving the heels into the ground, reaching the chest up, driving the knees out, and pulling the bar into the body.

The rep is finished when you are standing completely at the top.

For Distance

7 Min

Max Distance Bear Hold Walk

Grab an Odd Object - Bear Hug it and walk as far as possible in 7 min.

Put what object you chose and weight of object in comments.

Options for hug hold are:
Sandbag
D-Ball
Plate
and if you have none of those you may do front rack carry with bar or dumbbells!

Push Press (4 x 5)

4 Sets of 5 - Start difficult and add weight if you feel you can. Rest as needed between sets.

You will dip by keeping the heels down, allowing the knees to come forward, keeping the chest up and allowing the torso to move straight down. Bar stays over the middle of the foot. Butt goes down - avoid the chest dipping forward.

Stand hard and fast out of the dip. Move the face back. Keep the belly tight as you press the bar overhead. For the push press there is no re-bend of the knees. Rep finishes with the bar locked out over the middle of the body, ribs down.

When lowering the bar absorb with your knees!

Push Jerk (4 x 1)

Pick between the push jerk or split jerk. Don't do both.

Add weight each time if you are successful.

Rest as needed between sets.

The focus here is to do the same dip and drive as the push press - but this time instead of pushing the bar up, you push YOURSELF down.

Feet will move out as you press down either into your squat stance.

Split Jerk (4 x 1)

Pick between the push jerk or split jerk. Don't do both.

Add weight each time if you are successful.

Rest as needed between sets.

The focus here is to do the same dip and drive as the push press - but this time instead of pushing the bar up, you push YOURSELF down.

Feet will move out as you press down either into your split stance.

Then:

Accumulate 3 Min in a Double Dumbbell Overhead Hold

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

You can sub barbell if you don't have dumbbells or kbs

Score - Total time it takes you to accrue 3 min in the hold.For this you will hold a dumbbell in each hand, locked out overhead. Elbows locked, biceps by the ears - and the big one - BELLY TIGHT.

Do not overextend the belly! Squeeze the cheeks and pull the ribs down.

So if you hold for 30 seconds to start - you will rest as needed and then hold again. Maybe the second time you get 20 seconds. Now you have 50 seconds total.

Keep doing that until you have 3 min.

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

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

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

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

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

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

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

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

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

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

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

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

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

Score: No Score

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

Headstand + Pike Extensions:

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

Box Handstand + Forward Rocks:

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

Cartwheels:

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

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

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

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

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

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

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

Keep going until 5 min.

Score is round of Swings you get through.

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

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

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

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

Part 3
3 Rounds

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

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

The higher the reach the harder this is.

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Hip Flexors/Psoas, Sciatica/Piriformis

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

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 REPSGreat way to warm up for toes to bar too!!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Wall Balls
15 Toes to Bar
Run 200 Meters

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

(See Below for low ceiling or no pull up bar modifications)

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

NOTES:

For this workout the goal will be to get 4 rounds. So choose a wall ball # or modification that will allow you to get 30 reps in NO more than 2 min each round. The toes to bar or mod/sub also in NO more than 2 min. The run distance should take roughly 1 min as well! Up to 1:15 or so is ok - but any longer than that and you might consider shortening it.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders, mountain climbers, low step ups or taps!

PROGRAM C

PROGRAM C

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

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 REPSGreat way to warm up for toes to bar too!!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Wall Balls
15 Toes to Bar
Row 250 Meters
OR
Bike 15 Cal Men ./ 11 Cal Women

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

Want to add the sandbag in? Swap out those 30 Wall Balls for 15 Side to Side Sandbag Thrusters! (Note the change in comments)

(See Below for low ceiling or no pull up bar modifications)

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

NOTES:

For this workout the goal will be to get 4 rounds. So choose a wall ball # or modification that will allow you to get 30 reps in NO more than 2 min each round. The toes to bar or mod/sub also in NO more than 2 min. The row/bike distance should take roughly 1 min as well! Up to 1:15 or so is ok - but any longer than that and you might consider shortening it.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

TEAM VERSION

TEAM VERSION

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

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 REPSGreat way to warm up for toes to bar too!!

WORKOUT

In Teams of 2 Complete:
25 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
50 Wall Balls (combined)
15 Toes to Bar or V-Ups (Each)
Run 400 Meters (Together)

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

(See Below for low ceiling or no pull up bar modifications)

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

NOTES:

For this version only one person will work at a time during the wall balls. You can break the up however you want - until you reach 50 as a team. Then you will each do 15 Toes to Bar or Toe to Bar Sub - AT THE SAME TIME. Once you have both completed your 15 reps you will run the 400 meters together! You can't start the next set of wall balls until BOTH are back from the run.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders, mountain climbers, low step ups or taps!

MOVEMENT TIP

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
10 KB/DB Deadlifts
2 Inchworms

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB - or - pair of lighter dumbbells

Score: Time
Goal: Under 13 Min

NOTES:

For this one you will simply cycle through 10 deadlifts and 2 inchworms as many times as possible in 10 min!

For the deadlifts you can either have a single db/kb between the feet or a pair of lighter dumbbells outside the feet. If the weight is between the feet your feet will be about shoulder width apart and if using a pair of lighter dumbbells you will have your feet closer together.

The heels should be down, hinge at the hips and knees slightly bent. Keep the arms straight and keep the weight close to the body. Make sure the belly is tight and the chest is lifted. To lift - drive the heels through the ground, lift the chest, and squeeze the cheeks!

Make sure when you lower the weight that you don't allow the back to round. Reach the butt back and bend the knees while keeping the weight close and chest lifted.

For the inchworms you will start in a standing position. Place the hands down in front of the feet. Walk the hands out to a plank/top of push up position. You will then lower the chest to the ground keeping the belly tight! No sagging or snaking! Go to the knees if you need to. Focus on the elbows going back and not flaring out. Hands should be JUST wider than shoulder width apart. Press back up and then walk hands back to the feet and stand.

If necessary, you may remove the push up from the movement!

MOVEMENT TIP

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

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

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)
5 Deadlifts
2 Wall Walks
(Both on Same Minute)

No RX or RX+ Weight - You pick the weight that is challenging for you and put it as your score.

RX+: 3 Wall Walks

Score: Weight Used for Deadlifts
Goal: Choose a Weight That You Can Do Unbroken Sets of 5, but Will Challenge You.

NOTES:

If you want to go a little heavier, here is your chance. Try to stay with a load that you can still do unbroken and don't give yourself permission to default to a bad position in the later rounds.

On the other hand, if you are not super comfortable with heavy deadlifts, feel free to increase the reps to 7 or 8 and keep the load a little more moderate.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the wall walk, start in the bottom of a push up with the feet against the wall. Start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then, walk your hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If not super comfortable with full wall walks - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

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

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

10 Min EMOM
(Every Min on the Min for 10 Min)
8 Single Leg Deadlifts (Alternating)
2 Wall Walks
(Both on Same Minute)

RX Men: 40# DBs (One in Each Hand)
RX Women: 25# DBs (One in Each Hand)

RX + Men: 50# DBs (One in Each Hand)
RX + Women: 35# DBs (One in Each Hand)

RX+ Option: 3 Wall Walks

Score: Just Put Rounds Completed - So 10 if You Finish all 10 Min with All of the Work.
Goal: Challenge Yourself!

NOTES:

Even though there is a fair amount of work to get through in each minute, stay focused on smooth, controlled movement so you can maintain your balance.

The goal is to get through all 10 rounds (or super close to it) so feel free to modify to a single dumbbell if you need to.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. Shift your weight into the other foot and repeat. For 8 alternating deadlifts, you will do 4 reps on each leg.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

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

10 Min EMOM
(Every Min on the Min for 10 Min)
5 Sandbag Over Shoulder
2 Wall Walks
(Both on Same Minute)

No RX or RX+ on the Sandbag. Use What You've Got and Raise or Lower Reps to Make it Challenging!

RX+ Option: 3 Wall Walks

Score: Just Put Rounds Completed - So 10 if You Finish all 10 Min with All of the Work.
Goal: Challenge Yourself!

NOTES:

Try to make it all 10 minutes! This will likely be a grind. You should have about 20 seconds each round (for at least the first 5 rounds) to take a few deep breaths and get set for the next minute. Use that time to just focus on the next minute ahead.

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!!!

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

MOVEMENT TIP

All right, guys. Today's tip is going to be on the Wall Walk. I'm pretty sure I've done this one before, but as we keep getting more and more people doing Wall Walks and you guys are getting more comfortable with doing them, I want to talk about proper positioning of what helps a lot for the Wall Walk.

A lot of times I see people really pushing with their arms wide. Get your hand placement as close as you can. Watch as I do one rep, keeping it really close. That's going to put me in a way more stabilized position. It won't fatigue me as much as if I were to go a little bit wider.

Start practicing that in the warmup and just anytime after this workout, but closer positioning gets you in a better pressing power. Have fun.

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

4 Rounds
12 Burpees
12 Unweighted Lungesters

Rest 1 Min Between Rounds

NO weight needed today!!

1 Unweighted Lungester = Lunge Right + Lunge Left + Squat

Score: Total Time Including Rest
Goal: Under 20 Min!

NOTES:

Ok guys! This is more burpees in a row than we normally throw on SHIFT but we believe in you! You wil do 12 burpees then 12 of the unweighted Lungesters. Rest 1 min and repeat 3 more times.

For the burpees you can do regular burpees, knee push up burpees, step in step out burpees, no push up burpees, or elevated burpees! Keep the belly tight and don't allow the elbows to flare out! Keep them tucked in!

For the unweighted lungesters you will do 1 Right Lunge + 1 Left Lunge + 1 Squat.

For the lunges you may do forward stepping or reverse stepping lunges. Make sure that you take a long enough step forward or backward that the front heel stays down when the back knee lightly touches. Drive through the front heel and lead with the chest to stand all of the way up between reps.

If lunges cause you issues or pain - you may sub step ups!

MOVEMENT TIP

#blamemiranda HA HA!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Quads/IT
Post: Sciatica/Piriformis, Posterior Chain 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

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You will get the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps DB Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

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

RX+ Men/Women: 25 Burpees Each time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the lungesters, you will get the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up as you perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

You can always modify to a single dumbbell held with both hands at the collarbone like a bowtie.

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

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Sandbag Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

No RX weight on Sandbags, but just adjust the number from 60 if your bag won't allow you to get at least 8 lungesters per round

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You will get the sandbag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MOVEMENT TIP

All right, guys, it's lungester day. I think that the sandbag lungester is by far my favorite. I would highly suggest, even if you've never done the shoulder to shoulder thrusters, or anything like that, you try it with the lungester because especially on the lunges it allows you to keep your chest up a little bit more, you're going to be able to breathe better after those burpees.

You're going to want to get the bag on your shoulder, make sure that your hands are still underneath it, okay, and that half the bag is in front of you and half is behind, that it's pretty even. Then you're going to lunge, and lunge. Still use your legs. Pop it up off your shoulder. Absorb the landing before you go into your next rep.

Practice it a couple times in the warmup, but it's a much easier, I think, way to do the lungester, if you do it with a sandbag.

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

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
7 Push Ups
20 Taps/Single Unders

Idea weight for Men: 30-45# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 7 Rounds +

NOTES:

This workout isn't all that much different than the main Program A version today. The main difference here is that we keep the reps per round constant so that no one gets bogged down in those sets of 15 and 20. We would rather you keep moving!

For this one the KB will start at the hips. Feet are roughly shoulder width apart with the heels down. Arms are straight and long. Lift the chest and tighten the belly. Reach the butt back and allow a hinge at the hips and a slight bend at the knee. Pull the weight back through the legs with the arms straight. Stand up hard and fast. Use the power from the lower body to make the KB/DB weightless. Guide the weight to roughly eye level. Avoid leaning back. Allow gravity to bring the weight down WITHOUT it taking you for a ride! Keep the heels down and chest up!

For the push ups you may do regular push ups, knee push ups, elevated push ups or any variation of push up that allows you to bring your chest all of the way down and come all of the way up at the top. What we want to see is that the hands are just outside the chest and that the elbows go back and down. No snaking or worming! Belly tight!

Press all of the way up at the top.
You may do single unders, taps, or low step ups!

MOVEMENT TIP

Program A only today - super simple and can be done with a single KB or DB for all of you on some sort of Summer Vacation!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Ankles/Calves, Airplane Stretch
Post: Chest Opener, Cool Down Flow

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

For Time

10 KB/DB Swings
10 Push Ups
30 Double Unders

15 KB/DB Swings
15 Push Ups
30 Double Unders

20 KB/DB Swings
20 Push Ups
30 Double Unders

20 KB/DB Swings
20 Push Ups
30 Double Unders

15 KB/DB Swings
15 Push Ups
30 Double Unders

10 KB/DB Swings
10 Push Ups
30 Double Unders

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ - If you are really dying to go heavier - go for it but it's prob not necessary. Just push to go unbroken!

Score: Total Time
Goal: Under 16 Min

NOTES:

Nice little pyramid rep scheme for you today which means you might be tempted to go out hot! Pace your first round as if it were the 3rd or 4th round, then try to be consistent and hold that pace for the entire workout.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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 with push ups from the knees or elevated. Choose a variation that you can do at least 10 unbroken reps.

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 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

MOVEMENT TIP

All right guys, today is a great day, well, any day really is a great day to work on your Double Unders and throw them into the workout. For this workout, if you want to just set a certain amount of time each round, as opposed to making yourself get 30, 20, 10 and then back up. I think that's backwards. Anyway, that's totally fine. Something to work on, even if you're just scaling down to singles, is keeping your hands low and your elbows in tight to your body. When your hands get out wide it's more likely that you're going to trip and skip over your rope. All right? So keep your elbows in and your hands low and slightly in front of your body, even if you're just practicing singles, because eventually that's going to be really important for the doubles.

For more tips on Double Unders, make sure you guys check out the members only section on the members only website for progression to get that.

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!

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

SHIFT WORKOUT

8 Rounds
8 DB/KB Deadlifts
6 Goblet Squats
1 Min Jog, Row, Bike, Taps, Low Step Ups

Idea weight for Men: 35-50# SINGLE DB/KB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# SINGLE DB/KB -or- pair of lighter dumbbells

Score: Total Time
Goal: 16 Min or less

NOTES:

For this workout you can use either a single KB/DB or a pair of dumbbells for the whole thing - OR you can use a pair for the dumbbells and hold only one for the squats or even do the squats unweighted! You want the deadlift and squat part to take roughly 1 min or less each time so keep that in mind when picking what you will use.

For the deadlifts the weight will start on the ground. If using a single weight it will be between your feet with heels down and about shoulder width apart. If using a pair your feet will be more narrow with weight outside the middle of the foot.

Either way you will want a bend in the knees and a hinge at the hips. Arms are straight and chest is up. Lift by keeping the belly tight and lifting the chest while you drive through the heels. Keep that good chest up position on the way down.

For the squats you will hold the weight at your chest. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep heels down and drive the knees out. Get the butt lower than the knees at the bottom with chest up, heels down, knees out, belly tight. If you are unable to squat that low without collapsing - try first to ditch the weight. If you still collapse or have any pain - you may try squatting to a higher target. No plopping though!

For the 1 min part you may pick what you want/have available. Move an an uncomfortable but sustainable pace for an entire minute!

MOVEMENT TIP