This workout was originally posted on April 19, 2018!  Make sure you go back and see how you did last time so you can compare!

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

See video demo on Members Only!

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

Every Minute for 15 Min
15 Double Unders
5 Thrusters

RX Men: 35-40# Dumbbells
RX Women: 20-25# Dumbbells

RX + Men: 20 Double Unders / 45-50# Dumbbells and go up to 7 Thrusters
RX + Women: 20 Double Unders / 30-35# Dumbbells and go up to 7 Thrusters

(This workout was originally posted with 20 Double Unders for everyone.  We lowered it to make it a bit more realistic - but go for it at 20 if you've got those dubs!!)

Challenge yourself!  You are also welcome to mix and match RX and RX+ options to make it work for you.

Goal: Get all 15 rounds - BARELY.  We would rather see you miss one than get all 15 easily.

Score is number of minutes that you were able to successfully complete all of the work.

NOTES:

Your first round should take you no longer than about 35 seconds.  If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.
We do want you pushing capacity on whether or not you will make all 15 min, BUT not because you are tripping.  Just because it's a hard workout!

As mentioned you can go up to 7 reps with the lighter weight if you want.  Or you can stay at 5 reps and go up in weight a bit.  Make it work for you.

IF you are just a beast and 5 rounds in you are still under 30 seconds on your rounds and feel like this is going to be a breeze even for RX + - go up to 30 double unders.

As always, note whatever modifications you made in the workout in the comments.

For the thruster reps the dumbbells will start on the shoulders.  Elbows are high.  Feet are shoulder width apart with the heels down.  Belly is tight.  Reach the butt back and down and drive the knees out.  Keep the chest and elbows up as you descend.  The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out.  Once you hit that position you will stand hard and fast to transfer the power from your legs into the weight.  Move your face out of the way and finish with a press overhead.  Each rep finishes with the arms locked out and the biceps by the ears.  Rib cage pulled down and belly tight!

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

See video demo on Members Only!

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

Every Minute for 15 Min
15 Double Unders
5 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 20 Double Unders/95# and go up to 7 Thrusters
RX + Women: 20 Double Unders/65# and go up to 7 Thrusters

(This workout was originally posted with 20 Double Unders for everyone.  We lowered it to make it a bit more realistic - but go for it at 20 if you've got those dubs!!)

Challenge yourself!  You are also welcome to mix and match RX and RX+ options to make it work for you.

Goal: Get all 15 rounds - BARELY.  We would rather see you miss one than get all 15 easily.

Score is number of minutes that you were able to successfully complete all of the work.

NOTES:

Your first round should take you no longer than about 35 seconds.  If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.

We do want you pushing capacity on whether or not you will make all 15 min, BUT not because you are tripping.  Just because it's a hard workout!

As mentioned you can go up to 7 reps with the lighter weight if you want.  Or you can stay at 5 reps and go up in weight a bit.  Make it work for you.

IF you are just a beast and 5 rounds in you are still under 30 seconds on your rounds and feel like this is going to be a breeze even for RX + - go up to 30 double unders.

As always, note whatever modifications you made in the workout in the comments.

For the thruster reps the bar will start on the shoulder (you can take from a rack or clean it).  Elbows are high, but you have a full grip on the bar.  Feet are shoulder width apart with the heels down.  Belly is tight.  Reach the butt back and down and drive the knees out.  Keep the chest and elbows up as you descend.  The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out.  Once you hit that position you will stand hard and fast to transfer the power from your legs into the bar.  Move your face out of the way and finish with a press overhead.  Each rep finishes with the bar locked out over the middle of the body.  Rib cage pulled down and belly tight!

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

See video demo on Members Only!

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

Every Minute for 15 Min
15 Double Unders or 20 Seconds Row/Bike
5 Thrusters or Sandbag Thrusters

RX Men: 75# Bar / 40# DBs / or whatever sandbag you've got
RX Women: 55# / 25# DBs / or whatever sandbag you've got

See Program A and B for RX + Weights

Go Up to 20 Double Unders

NOTES:
(This workout was originally posted with 20 Double Unders for everyone.  We lowered it to make it a bit more realistic - but go for it at 20 if you've got those dubs!!)

Challenge yourself!  You are also welcome to mix and match RX and RX+ options to make it work for you.

Goal: Get all 15 rounds - BARELY.  We would rather see you miss one than get all 15 easily.

Score is number of minutes that you were able to successfully complete all of the work.

As usual, Program C has a bunch of options.  This allows you to see that you can pick parts and pieces of A and B and make it work for your equipment and physical needs!  Have fun!

Your first round should take you no longer than about 35 seconds.  If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.

We do want you pushing capacity on whether or not you will make all 15 min, BUT not because you are tripping.  Just because it's a hard workout!

As mentioned you can go up to 7 reps with the lighter weight if you want.  Or you can stay at 5 reps and go up in weight a bit.  Make it work for you.

IF you are just a beast and 5 rounds in you are still under 30 seconds on your rounds and feel like this is going to be a breeze even for RX + - go up to 30 double unders.

As always, note whatever modifications you made in the workout in the comments.

For the thruster reps the bar will start on the shoulder (you can take from a rack or clean it).  Elbows are high, but you have a full grip on the bar.  Feet are shoulder width apart with the heels down.  Belly is tight.  Reach the butt back and down and drive the knees out.  Keep the chest and elbows up as you descend.  The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out.  Once you hit that position you will stand hard and fast to transfer the power from your legs into the bar.  Move your face out of the way and finish with a press overhead.  Each rep finishes with the bar locked out over the middle of the body.  Rib cage pulled down and belly tight!

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

EMOM

Every Minute on the Minute for 12 Minutes
20 Seconds Single Unders or Taps
7 Air Squats

No weight needed today!

NOTES:
Go up or down in number of squats to allow you roughly 10-15 seconds rest at the end of each minute.

Score: Total number of squats.  So if you do 5 per minute that is 60.  If you do 7 per minute that is 84.

Goal: Make each minute uncomfortable but sustainable!

For this workout you will move for the entire 20 seconds on the taps, single unders, or you could even do a low step up.  Something to get the heart rate up that you can just move with.  Then you will do anywhere from 5-10 squats.  We want you getting between 10-15 seconds rest at the end of each minute, but not more.  So adjust the number according to what you can make happen!  As you go it will get more and more difficult, but try to hold on to the number you originally started with!

For the taps you will place something about a foot in front of you.  Bring one foot up to tap it with the toes, then the other.  You can do these fast - like a jogging in place motion, or slower if you need to, but keep moving!

For the squats the feet will be under the shoulders wit the heels down.  Stand tall and tighten the belly.  You can put your hands out in front as a counter balance.  Reach the butt back and down and drive the knees out.  Keep the chest lifted and belly tight.  Keep driving the knees out and heels down as you go.  Ideally you will get your butt below your knees at the bottom with your chest up, knees out, and heels down.  Then you will drive out of your heels, lead with your chest and drive your knees out to stand completely.

If you need to use a little counter balance - do that!  Hold onto a post or a chair, but be careful not to pull yourself forward into your toes!

If you are unable to get to the bottom without pain or collapsing.  You may choose to set up a target that is a bit higher!

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

Make sure to take time to really warm up your deadlifts as well.  Today would be a great day to do the Crossover Halo Warm Up if you have one or a band as well.

WORKOUT

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

40 Mountain Climbers
20 Alternating Bodyweight Lunges
10 DB Deadlifts 2 Head Touch

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

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

What a way to light up the booty on a Tuesday!!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:
**If you are unable to keep a good back position with the 2 head touch - switch to the single head touch DB DeadliftsWell then - this is one way to force Butts and Guts.  The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the dumbbell deadlifts.  There won't really be any reason you HAVE to stop - so find a pace and hold it!

When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight belly!  Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If lunges are causing issues, feel free to sub step ups to a box, step or bench.

For the DB Deadlifts, we like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit.  This means at the bottom of every rep BOTH heads of the dumbbells need to touch.  This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together.  Heels are down and hands are just outside of the feet.  Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat.  Tighten your belly!  To stand you will drive your heels into the ground and lift the chest.  Squeeze the cheeks to stand all of the way up.  When lowering keep the belly tight and chest lifted.  Reach the butt back and hinge the chest forward.

Subs for the Deadlifts, consider lowering the weight, or using a single head touch instead of 2 head touch.

You're going to get  pretty good rump pump with this one. Keep the movements fluid and form tight!

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

Make sure to take time to really warm up your deadlifts as well.  Today would be a great day to do the Crossover Halo Warm Up if you have one or a band as well.

WORKOUT

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

40 Mountain Climbers
20 Alternating Bodyweight Lunges
5 Deadlifts

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-225# +
RX + Women: 135-155#+

If you are a super beast you can go heavier.  Choose a weight that you are confident you can move WELL with for unbroken sets of 5.

What a way to light up the booty on a Tuesday!!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:
**If you are unable to keep a good back position with your weight - LOWER IT.

Well then - this is one way to force Butts and Guts.  The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the deadlifts.  There won't really be any reason you HAVE to stop - so find a pace and hold it!

When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight belly!  Bring one knee to your chest and place that leg back to the starting position before bringing the other knee to your chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. You will perform 10 lunges per leg. If lunges are causing issues, feel free to sub step ups to a box, step or bench.

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 the 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.

To scale the Deadlifts, consider lowering the weight, before lowering the reps.

You're going to get  pretty good rump pump with this one. Keep the movements fluid, and form on par!

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

Make sure to take time to really warm up your deadlifts as well.  Today would be a great day to do the Crossover Halo Warm Up if you have one or a band as well.

WORKOUT

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

40 Mountain Climbers
20 Alternating Bodyweight Lunges
5 Sandbag Over Shoulder

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

What a way to light up the booty on a Tuesday!!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:
If your bag is SUPER heavy - you may want to lower the reps of bag over shoulder to 3-4.Well then - this is one way to force Butts and Guts.  The main focus for this one will be to keep a steady pace on the lunges and keep GOOD positions on the sandbag tosses. There won't really be any reason you HAVE to stop - so find a pace and hold it!

When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight belly!  Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. You will perform 10 lunges per leg.  If lunges are causing issues, feel free to sub step ups to a box, step or bench.

For the sandbag over shoulder you will start with the bag  between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you.

Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

To scale the sandbag over the shoulder, consider lowering the weight, or even using a medball before lowering the reps.

You're going to get  pretty good rump pump with this one. Keep the movements fluid, and form on par!

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)
12 Mountain Climbers
6 Lunges
6 KB/DB Deadlifts

We called the main version of this one the "Booty Blaster" or the "Rump Pump" and the SHIFT version is no different!

Idea weight for Men: 35 -55# single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# single KB/DB -or- pair of lighter dumbbells

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

NOTES:

Little shoulder, booty, ab work here guys!

For the mountain climber you will start in a plank position (top of a push up), with the belly tight and a straight line from the shoulders to hips to ankles.  You will raise one knee and bring it up with the goal of getting it all of the way to the chest/armpit.  Bring it as HIGH as you can with out allowing your hips to shoot up too high.  Then bring it back down and repeat on the other side.

Each time you bring a knee up = 1 rep.  So for each set of 12 you will end up bringing each knee up 6 times.

You can do these as fast or slow as you need.  Keep the belly tight and hips down!  You may also do elevated mountain climbers if you need to! (Mamas - elevated will put less stress on the midline and abs).

For the lunges you may perform forward, reverse, or even walking lunges.  Make sure you take a long enough step that your front foot stays down when your back knee touches the ground.  Don't allow that front knee to cave IN either.  Drive out of the heel to stand completely.  Each lunge step counts as 1 rep so for each set of 6 you end up doing 3 per leg.

If lunges in general cause pain or issues you may choose to try a step up!

For the deadlifts the kettlebell 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!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

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

If you are using a PAIR of lighter dumbbells you will have a more narrow stance and touch one head of each dumbbell just outside the feet at the bottom. Chest up!

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

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsThis is great to get you ready for the jump overs!

WORKOUT

4 Rounds
20 Pull Ups
20 Push Press
12 Jump Overs

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

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

Score: Total Time
Goal: Under 15 Min

NOTES:

For this workout you will want to choose a style of pull ups that will allow you to do at least sets of 5.  You should choose a Push Press weight that you can do at least sets of 7-10.  And a height for the jump over that will challenge you, but you are comfortable performing 48 Reps with.

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do  dumbbell or barbell bent over rows if needed.  If considering Strict Pull-ups, drop the reps to 10-12 per round.  Also, one of the reasons jumping pull-ups isn't listed above is that you already have 48 jumps in your jump overs, that plus the 80 jumps you'd add by doing jumping pull-ups may be a bit much.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  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.

To scale for the push press you will have a single DB/KB held at your chest with elbows bent.  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.

For the jump overs use something like a box or bench/ laundry basket.  Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your dumbbells. You are allowed to do lateral but we prefer facing.  If you absolutely can't jump because of injury or mama belly you may sub a eye level KB/DB swing.

If jumping isn't an option find a box, or a step and perform step ups.

PROGRAM B

PROGRAM B

WARM UP

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

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

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

This is great to get you ready for the jump overs!

WORKOUT

4 Rounds
20 Pull Ups
20 Push Press
12 Jump Overs

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: Under 15 Min

NOTES:

For this workout you will want to choose a style of pull ups that will allow you to do at least sets of 5.  You should choose a Push Press weight that you can do at least sets of 7-10.  And a height for the jump over that will challenge you, but you are comfortable performing 48 Reps with.

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do  dumbbell or barbell bent over rows if needed.   If considering Strict Pull-ups, drop the reps to 10-12 per round.  Also, one of the reasons jumping pull-ups isn't listed above is that you already have 48 jumps in your jump overs, that plus the 80 jumps you'd add by doing jumping pull-ups may be a bit much.

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.

To scale the Push Press consider lowering the weight being used.

For the jump overs use something like a box or bench/ laundry basket.  Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your barbell. You are allowed to do lateral but we prefer facing.  If you absolutely can't jump because of injury or mama belly you may sub a eye level KB/DB swing.

If jumping isn't an option find a box, a step or a bench and perform step ups.

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

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

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

This is great to get you ready for jump overs!

WORKOUT

4 Rounds

5 Bar/Ring Muscle Ups
10 Handstand Push Ups
12 Jump Overs

RX Men and Women: That

RX + Men / Women: 7 Muscle Ups - 15 Handstand Push Ups

**Feel free to pick and choose parts from this version and add with A or B.  (E.G - 5 MU 20 PP 12 Jump Overs)

Score: Total Time
Goal: Under 18 Min

NOTES:

For this version you can mix and match the suggestions here with elements from A or B.  The goal time is a bit longer given that the gymnastics elements might be a bit more broken up.  With that said you don't want your muscle ups to take more than 90 seconds each time and no more than maybe 1 min for the HSPU.

You are more than welcome to do subs and scales of these movements like jumping muscle ups or pike hspu.

For the MUs if you do not have the ability to perform all 5 in a reasonable amount of time, pick a number that you can get done within the suggested :90 time frame, even if that is 2-3 per round.

For the HSPU make sure you are in the correct position with your hips over your head and your head and hands in a tripod (triangle) shape.  So when you lower your head it is not in line with your hands, but hands are slightly in front of your face.

Bend your knees if necessary or even do the pike FROM your knees if you need to.  It's NOT a deficit push up though.  Butt over head looking back at your bench or box.

For the jump overs use something like a box or bench/ laundry basket.  Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as a loaded barbell. You are allowed to do lateral but we prefer facing.  If you absolutely can't jump because of injury or mama belly you may sub a eye level KB/DB swing.

If jumping is not an option, find a bench , step, or stack of bumper plates and perform step ups in place of jump overs.

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

6 Rounds

10 Ring/TRX Band Type Row OR Upright Row
10 DB Overhead Press
10 Plate Hops or Skip Overs

Idea weight for Men: 30-55# Single KB/DB -or- lighter set of dumbbells (one in each hand)
Idea weight for Women: 12-25# Single KB/DB -or- lighter set of dumbbells (one in each hand)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Under 15 Min

NOTES:

For this workout you will choose between a ring/trx/bar in rack supine type row - OR you can do an upright row with your KB/DBs - OR - you could even do some sort of pull down with stretchy bands!  An upperbody pull is what we are looking for!

Whatever you choose make sure that you start with straight arms and pull all of the way to your chest. Keep the belly tight.  The more parallel you are to the ground for the supine rows the more difficult they become.

If you are doing the upright rows, make sure the shoulders are pulled back and down.  Pull the elbows high and outside and fight the shoulders rolling forward.

For the press you can either hold a single weight at the chest with both hands or 2 lighter weights (one at each shoulder).  Tighten the belly and press straight up.  Finish with the weight over the middle of the body, belly tight and biceps by the ears.

For the plate hops you will simply hop or skip onto something just a few inches off of the ground.  You could also sub skip overs where you would hop or skip laterally over a dumbbell or even a chalk line on the ground.

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

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 DB Power Cleans
8 Lateral Burpees Over the DBs

Rest 1 Minute Between AMRAPS

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

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

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together

Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

You should definitely choose a weight that you feel you will almost always be able to do all 4 - or at least sets of 2+2. You don't really want to go to singles with dumbbells so choose wisely and don't be afraid to change weights between am raps if it's getting to heavy/sloppy.

For the DB Power Cleans 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.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the DBs you will start on one side of the DBs, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the DBs.  Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee

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

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 Power Cleans
8 Lateral Burpees Over the Bar

Rest 1 Minute Between AMRAPS

RX Men: 95#-115#
RX Women: 65#-75#

RX + Men: 135#+
RX + Women: 95# +

(The range for RX is encouraging you to go a bit heavier than you normally do - WITH GOOD MOVEMENT of course!)

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together

Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

You should definitely choose a weight that you feel you will almost always be able to do all 4 - or at least sets of 2+2.  If you end up going to singles that's FINE, but it should be more because you are breathing heavy that because the weight is super heavy.

For the Power Cleans, 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.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the bar you will start on one side of the bar, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the bar. Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee.

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

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 Sandbag Power Cleans
8 Lateral Burpees Over the Sandbag

Rest 1 Minute Between AMRAPS

**You could also do bag over the shoulder but since we did that on Tuesday we thought we would switch it up.

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together.
Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

If your bag is super heavy you may want to lower to 3 reps on the power cleans.  If it's light you could go up to 5-6.  If you end up doing over the shoulders - note that in the comments.

For the Sandbag Power Cleans, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the sandbag you will start on one side of the bag, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the bag.  Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee.

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

5 Times Complete:
6 Hang Power Clean
4 Burpees
6 Hang Power Cleans
4 Burpees
6 Hang Power Cleans
4 Burpees

(After all of that)....

Rest 1 Min

Idea weight for Men: 30-55# Single KB/DB -or- lighter pair of DBs (one in each hand)
Idea weight for Women: 12-25# Single KB/DB -or- lighter pair of DBs (one in each hand)

Score: Totat TIME including REST!
Goal: Under 20 Min

NOTES:

For this workout you will complete the 6-4 THREE times through - THEN rest 1 min.  Complete that whole thing a total of 5 times.  This means you will do 6-4 FIFTEEN total times.  Make sense?

You will want to use a weight that you are confident you will be able to do 6 in a row for most if not all of the workout.  Choose a style of burpee that is difficult but manageable.

The hang power clean might SEEM just like a bicep curl, but we are actually going to do as much as we can to take the biceps OUT of the movement.  To do this you will hold the weight at your hips (either one weight in both hands or one dumbbell in each hand).  Dip the chest forward slightly but keep the heels down.  Keep the chest lifted and bend the knees slightly.  Keep the arms straight and pull the weight into your hips.  Stand up hard and fast.  Shrug the shoulders.  The goal is to POP the weight up using your legs and upper back.  Then simply guide the weight to your shoulders in a supported position with the elbows underneath (if you have one weight) or in front if you have 2 dumbbells.

For the burpees you will place hands on the ground, jump or step the feet out, lower chest and thighs to the ground, press to top of push up with a tight belly, jump or step the feet in, stand, jump and clap!

If needed you may sub no push up burpees, knee push up burpees, or even elevated burpees!

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

See video demo on Members Only!

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

5 Rounds
12 KB Swings
8 Weighted Sit Ups
12 KB Swings
8 Weighted Sit Ups
Run 400 Meters

(Yes you do the 12-8 twice each time)

RX Men: 50-55# KB/DB Swing, Roughly 20# Weighted Sit Up
RX Women: 30-35# KB/DB Swing, Roughly 12-15# Weighted Sit Up

No RX+ Today!  See Program B for Toe to Bar Option

Score: Total Time
Goal: Under 24 Min

NOTES:

You might ask yourself - why not just 24 swings and 16 sit ups.  Well, because then you guys would break them up more and slow down.  You're welcome.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing.

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!

Sub options for the swings would be lowering the weight, or if you are having some shoulder issues you are welcome to do Russian swings (swings to eye level, not over head).

For the sit ups if you need to do them completely unweighted to keep moving that is fine.  Mamas - sub slam balls or dead bugs.

When doing the sit-ups work squeezing your butt as you bring yourself up, its easy to  crank on your neck to bring yourself up to a seated position, but avoid that.  Touch the weight behind the head at the bottom and press it up over head at the top

Use the 400m run to shake things out, but keep a steady pace that you are able to keep up each round.  The 400m run should take you no more than 2 minutes. If it is, consider running a shorter distance.  If running isn't an option today, consider 2min of double or single unders, low step ups or mountain climbers.

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

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

5 Rounds
12 KB Swings
8 Toes to Bar
12 KB Swings
8 Toes to Bar
Run 400 Meters

(Yes you do the 12-8 twice each time)

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

No RX+ Today!  See Program A for weighted sit up option!

Score: Total Time
Goal: Under 24 Min

NOTES:

You might ask yourself - why not just 24 swings and 16 toes to bar.  Well, because then you guys would break them up more and slow down.  You're welcome.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing.

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!dead bugs.

Some sub options for the swings would be lowering the weight, or if you are having some shoulder issues you are welcome to do Russian swings (swings to eye level, not over head).

For the toes to bar, you want to focus activating your lats to assist in brining your toes to the bar, if you are pulling too much you will end up getting a pretty gnarly arm pump pretty quick and thats no bueno.

Subs for the toes to bar: V-ups, knee ups or check out the weighted sit-ups in Program A.

Use the 400m run to shake things out, but keep a steady pace that you are able to keep up each round.  The 400m run should take you no more than 2 minutes. If it is, consider running a shorter distance.  If running isn't an option today, consider 2min of double or single unders, low step ups or mountain climbers.

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

5 Rounds
12 KB Swings
8 Toes to Bar or Weighted Sit Up
12 KB Swings
8 Toes to Bar or Weighted Sit Up
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women

(Yes you do the 12-8 twice each time)

RX Men: 50-55# KB/DB Swing, Roughly 20# if doing weighted sit up
RX Women: 30-35# KB/DB Swing, Roughly 12-15# if doing weighted sit up

No RX+ Today!  See Program A for weighted sit up option!

Score: Total Time
Goal: Under 24 Min

NOTES:

You might ask yourself - why not just 24 swings and 16 toes to bar.  Well, because then you guys would break them up more and slow down.  You're welcome.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing. If you need to go down to just regular sit ups - that is totally fine.  Mamas sub slam balls or dead bugs.

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!dead bugs.

Sub options for the swings would be lowering the weight, or if you are having some shoulder issues you are welcome to do Russian swings (swings to eye level, not over head).

For the toes to bar, you want to focus activating your lats to assist in brining your toes to the bar, if you are pulling too much you will end up getting a pretty gnarly arm pump pretty quick and thats no bueno.

When doing the sit-ups work squeezing your butt as you bring yourself up, its easy to  crank on your neck to bring yourself up to a seated position, but avoid that.  Touch the weight behind the head at the bottom and press it up over head at the top

I would HIGHLY recommend NOT combining the row, swings and toes to bar.  That is A LOT of pull and a LOT of grip.

For the bike/row, you're wanting something uncomfortable but sustainable for a pace. The bike or row shouldn't take longer than 2 minutes, consider 1:50-2:00 on the row, and anywhere from 1:30-2:00 on the bike..depending on round.

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 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

12 KB/DB Swings
8 Sit Ups
1 Min Jog, Taps, Rows, Bike, or Low Step Ups

Idea weight for Men: 30-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

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

NOTES:

For this workout choose a weight for the swings that you think you won't have to break more than once per round.  If 12 is a LOT for you - feel free to lower the number a bit to allow you to keep moving.

You can choose what you want to do for the 1 min portion,  just choose something that will allow you to move for the full minute and try to keep an uncomfortable but sustainable pace!

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 to eye level!!  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 sit ups touch the ground behind your head at the bottom and come up and touch the toes at the top.  We would LOVE to see you use this full range of motion - so if you need to use assistance from a band or something like that to help with the up and control the down - do that!  If you end up using assistance - lower the number of reps to 5 per round.

Pregnant or newly postpartum Mamas - no sit ups for you!  You can sub slam balls or dead bugs!  You are also welcome to swap out to an air squat for this workout as well since we haven't squatted for a few days anyway!

PROGRAM A

PROGRAM A

#ProjectApril Day 6 - closing up our first full week!  Make sure to roll out those forearms!

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

3 Rounds
16 DB Step Up Overs
20 Wall Balls

Rest 3 Minutes

Repeat

RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball

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

Score: Total Time INCLUDING the 3 min rest
Goal: Under 20 Min

NOTES:

BLAME JULIAN

Each set of 3 rounds should take no longer than about 8 min.  It's definitely possible to do it in closer to 6.  A good goal would be to try to not break much on the wall balls, but take a smart "shake it out" break somewhere in the step up overs.

If your first time through took longer than 8 min - lower the weight or do step ups even with no weight at all to allow you to keep moving on the second set of 3 rounds.

For the box step up and  overs 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! Hold the DBs at your sides as your perform the step over, you can also front rack the DBs if you'd like, this may get a bit more taxing on your shoulders and arms.

Make sure that when stepping down off the box you aren't dragging your back toe and catching it causing you to trip forward.  A good practice is to turn and step back and down off the box, its easier on the knee, and a safer step down.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

If scaling the wallballs think about scaling back on the weight before cutting the reps.

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

WORKOUT

3 Rounds
16 Plate Hug Step Up Overs
20 Wall Balls

Rest 3 Minutes

Repeat

RX Men: 45# Plate / 20#ish Ball
RX Women: 25# Plate/ 13-15#ish Ball

No RX+ for This Version - see Program A and B for more options

Score: Total Time INCLUDING the 3 min rest
Goal: Under 20 MinBLAME JULIAN

NOTES:
Each set of 3 rounds should take no longer than about 8 min.  It's definitely possible to do it in closer to 6.  A good goal would be to try to not break much on the wall balls, but take a smart "shake it out" break somewhere in the step up overs.

If your first time through took longer than 8 min - lower the weight or do step ups even with no weight at all to allow you to keep moving on the second set of 3 rounds.

For the box step up and  overs 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 that when hugging the plate to your chest that you find a position that allows you to either grip the plate with both hands or lock your arms across your chest while maintaining an upright back and chest.

Make sure that when stepping down off the box you aren't dragging your back toe and catching it causing you to trip forward.  A good practice is to turn and step back and down off the box, its easier on the knee, and a safer step down.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

If scaling the wallballs think about scaling back on the weight before cutting the reps.

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

WORKOUT

3 Rounds
16 Sandbag Step Up Overs
20 Side to Side Sandbag Thrusters

Rest 3 Minutes

REPEAT
(Do 3 rounds again)

No RX or RX+ today - just use what you've got.  If your bag is super heavy lower the number of thrusters to 12-15.

Score: Total Time INCLUDING the 3 min rest
Goal: Under 20 Min

NOTES:

BLAME JULIAN
Each set of 3 rounds should take no longer than about 8 min.  It's definitely possible to do it in closer to 6. Might be a bit longer for this version - so don't worry too much.

If your first time through took longer than 8-9 min - you may want to lower the thruster number a bit or do the step ups with no weight.  Make an adjustment to allow you to move through better the second time through.

For the step ups you will have the sandbag on your back. Height for step up should be 22-24" for Men and 18-20" for women.  If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up and over the box stepping down on the opposite side.

A good practice is to turn and step back and down off the box to avoid catching a toe and tripping, or taking a long step off the top of the box.

For the side to side thrusters,  the sandbag will be on the one shoulder.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the shoulder and keeping the elbow high.  Stand hard and fast to pop the sandbag off of the body  and press the sandbag straight up. Keep belly tight and finish locked out overhead.  Bring the sandbag down to the opposite shoulder and repeat.

To scale the side to side thruster, consider lowering the sandbag weight, or perform 'normal' sandbag thrusters, with the sandbag resting across the biceps in front of the body.

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

See video demo on Members Only!

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

Team Workout!

In Teams of 2 Complete:

Partner One has a 2 Min Clock to Complete:

10 Step Up Overs
Max Wall Balls

Then Partner 2 Goes

Keep switching back and forth until BOTH partners have completed 7 TOTAL ROUNDS. (28 Total Minutes)

RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball

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

Score: Total Wall Balls from BOTH teammates at the end.

Goal: 240+ Wall Balls

NOTES:

Julian made the individual version - but Miranda is VERY proud of this team version....

The way this works is you rest while your partner goes.  You rotate every 2 min.  Each time you switch the new partner starts with the 10 step up overs and then spends the rest of their 2 min window doing as many wall balls as they can.

For the box step up and  overs 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! Hold the DBs at your sides as your perform the step over, you can also front rack the DBs if you'd like, this may get a bit more taxing on your shoulders and arms.

Make sure that when stepping down off the box you aren't dragging your back toe and catching it causing you to trip forward.  A good practice is to turn and step back and down off the box, its easier on the knee, and a safer step down.

If you only have a chair or something to step on, you may switch to just step ups for safety if needed.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

For the wallballs think about scaling back on the weight before cutting the reps.  Some subs for WBs include light DB thrusters, or even a single DB thruster with the DB held in the goblet position.