PSC April 2021 Lockdown Program

OTM 15
1st- Plank Knee taps x 10
2nd- 20 sit ups
3rd- 10/10 Standing Side bends holding DB.

Plank Knee tap- In full plank position on the hands, slowly bring the right knee out to the side then up to the touch the elbow, then slowly bring back to plank and switch legs. 5 per side, 10 total.
Standing side bends - holding DB in 1 hand to the side of the body with arm straight. Engage the midline and slowly lower the DB down the side of the leg leaning at the trunk sideways. Then lean back the opposite way, away from DB side as far as you can. - stay "between two wall" not leaning forward and backward to focus on oblique activation.

Part B:

30 sec on/ 30 sec off for max reps
1 - DB push press right arm
2- DB push press left arm
3- DB Waiter squat right arm
4- DB waiter squat left arm
x 2 rounds through.

Waiter squat - holding DB with 1 hand resting on the same sid shoulder with elbow up in front rack position.

EMOM 12
20-30 Russian twists
20 sit ups
10-15 crunchy frogs

- Russian twist - in V-sit position with heels off the ground and shoulders tucked toward the knees, balance on the upper glutes and touch both hands to the floor on each side of the body. Each touch is 1 rep. You can hold a weight in hands to touch floor for advanced.

- Crunchy frog starts in same position as russain twist, but from the v-sit/ crunch position, extend the legs straight out with feet together while the arms also extend out to the side of the body into full open posiiton (make sure the low back is still tucked with shoulders pinned toward the knees) then crunch everthing back together with hands wrapping around the knees.

Part B:

AMRAP 12

10 Alt. DB Devil press
20 DB push press (10/10)
30 air squats

Part A:

8 sets of: 4-6 strict HSPU E90S
- can scale to extra mat under head, divebomb or scale up to deficit
- focus on the tripod position between hands and head when your head touches the floor (head touches infront of hands to create triangle)

Part B:

For Time:
100 alt. single arm hang squat cleans
At the start of every minute complete: 3 DB facing burpee jump over and back (including start of workout).

DB facing burpee - DB on floor, do a burpee infront of it, then jump over the handle, then step or jump back to starting side (facing the same way the whole time).

Time Cap: 13 mins

Part A:

Plank Work
1 min plank on hands
- rest 20 seconds
30 second side plank on elbow
- rest 20 seconds
30 sec side plank on other side elbow
- rest 20 seconds
1 min plank on hands
- rest 90 seconds
Repeat series 1 more time

- if you need to take a quick break during the work time, just get back up when you can to finish that time.
- make sure when planked on hands, you are in full HOLLOW position, tucking the pelvis under and flexing the tummy as tight as you can.

Part B:

For Time:
100 alt. forward lunge (unweighted)
80 hops over DB
60 air squats
40 push ups
20 alt. DB devil press

Time Cap: 15 mins.

Part A:

OTM 15
1st- 5/5 single arm DB strict press
2nd- 6-10 v-ups
3rd- 6-10 alt. pistol squats

Part B:

For Time:
100 DB DL
80 DB Push Press
60 DB front squat
40 DB alt. Snatch
20 DB thrusters

- switch arms every 10 reps for all exercises.

Time Cap: 15 mins

Part A:

EMOM 8
-HSPU - pick a number of reps you can do consistently every minute with the variation you choose. If you did this last week for the 10 minutes, try to up your reps by 1-3.

Part B:

30-20-10
alt. DB hang clean and jerk
- wtih 30 sit ups after each set.

Cap - 8 mins

Part A:

Barbell Clean and Jerk technique session
- warm up progression with empty bar.
(10- 15 mins)
-
Clean DL, Clean Pull, Power Clean, Front Squat, Squat Clean, Strict Press, Push Press, Push Jerk
3 sets of 5 of each before moving on to next movement.

Part B:

20-15-10-5-10-15-20
BB Thrusters @45/35
Hops over BB and back.
- 600m run after the set of 5. (belmont)

Time Cap: 20 mins.

Part A:

OTM 10
30 sec on/ 30 sec off for max reps
1st- push ups
2nd- Bent over DB/ BB Row/ pull ups

- Row: hold DB with both hands on each head of the DB, while bent over into a flat back and extended arm position. Pull the DB into the chest without moving the rest of the body, squeeze the shouldeblades together and hold DB on chest for 1 second, then slowly lower to full arm extension. MAKE SURE YOUR BACK IS FLAT - not rounded like a camel. - pull the chest up and stick the booty out. Knees should be sightly bent for comfortable position.

Part B:

21-15-9
DB Box step overs (hold any way)
DB facing burpee jump over + back

DB facing burpee jump over + back - do a burpee facing your DB so when you jump up you can continue to jump over the hand of the DB. then step or jump back to same side to repeat burpee again.

Cap: 10 mins

Part A:

OTM 9:
1st - 7/7 box pistols
2nd- max DU's in 40 sec
3rd- 30-40 sec HS hold

- box pistol: standing on the box with 1 foot and othe other foor haning off the edge, Slowly start to squat on the leg that is planted while the other foot lowers down to the ground beside the box. Maintain a good upright torso while slowly lowering until the foot touches the floor or you feel like you you need to stand back up. It should feel the same as a single leg pistol squat.

- HS hold: can be kick up to wall, or wall walk facing the wall up as high as comfortable. Or freestanding. Make sure to be holding in a straight line with a tight midline and toes pointed straight up the ceiling.

Part B:

3RFT:
20 DB sumo DL
20 Single Arm DB floor Press (10/10)
20 DB Swings (american)

Cap: 10 mins

100 WB for time:
- 10 min cap
Rest 12 mins
50 WB for time:
- 5 min cap

- class will stager start a running clock
0-10 mins heat 1 for 100 WB
11-21 mins heat 2 for 100 WB
22-27 mins heat 1 for 50 WB
33-38 mins heat 2 for 50 WB.

Sub for WB is single arm thrusters (switch arms every 25 reps)

Part A:

OTM 10
30 sec on/ 30 sec off
1st- max push ups
2nd- Bent over DB/ BB Row/ pull ups

- Row: hold DB with both hands on each head of the DB, while bent over into a flat back and extended arm position. Pull the DB into the chest without moving the rest of the body, squeeze the shouldeblades together and hold DB on chest for 1 second, then slowly lower to full arm extension. MAKE SURE YOUR BACK IS FLAT - not rounded like a camel. - pull the chest up and stick the booty out. Knees should be sightly bent for comfortable position.

Part B: AMRAP 7
alt. Devil Press

Part A:

4 sets: E3M
25 DB Front Squats + 25 squat jumps
- repeat from last week with 5 extra reps of each but 1 less set.

Part B:

For max reps:
30 sec on/ 30 sec off x 4 rounds
1- alt. DB hang Clean and jerks
2- Single arm DB DL (switch arms each rd)
3- DB or KB swing (american- eye level).

Swing with DB- hold by one head of DB with both hands. Work to keep shoulderblades pinned together and back flat/ neutral spine.

Part A:

6 sets E2M
10 Front Squats + 10 alt jump lunges + 10 jump squats

Part B:

AMRAP 6
2 air squat (+2/ rd.)
1 HSPU (+1/ rd.)

ex. Rd 1 is 2 squat and 1 HSPU, then right into next round which is 4 air squat and 2 hspu, then 6 squat and 3 hspu.....
- scale HSPU to dive bomb on floor or regular push up modifications

Part A:

E2:30M x 5
15 DB back Squats + 10 jump squats + 20 alt. jumping lunges.

Part B:

AMRAP 3: DB alt. Hang clean and jerks
- rest 2 min
AMRAP 3: DB alt. hang squat clean thrusters

Part A:

EMOM 10
5-6 Strict HSPU
- focus on the tripod position between hands and head when your head touches the floor (head touches infront of hands to create triangle)
- can scale to extra mat under head, divebomb or regular push ups. (If we dont have a full regular push ups, we should work on that first).

Part B:

For Time:
Buy in: 200 DU's then...
5 Rounds:
20 Single arm Thrusters (10/10)
10 burpee box jumps
Buy out: 200 DU's

Time Cap: 17 mins

Part A:

Standing Strict press. 5 sets. E90S
- Single arm 5/5
- or both arms 1 DB (horizontal) x 10
- or Barbell x10
- focus on tight midline, no lean back and full lockout with bicep behind ear at the top.

Part B:

AMRAP 9
1 kipping HSPU or DB push press 1/1.
1 burpee box jump
+ 1 to each exercise each round.

Part A:

5 sets: E90S
Half Kneeling Single Arm Strict Press (5/5)
or
Half Kneeling DB (both arms) Strict Press (5/5)

- If right knee is down, DB press with Left arm. Switch leg and arm after 5 reps. If pressing with both arms, just switch legs after 5.

Part B:

AMRAP 8
Min 1,3,5,7
5 HSPU
- max box jump overs
Min 2,4,6,8
5 HSPU
- max DU or toe taps to DB.

HSPU- can scale with extra pad under head or divebomb push up

Box jump overs- two foot jump to the top, then over to the other side of box. If you don't have a box, you can do hops over the DB (4 for 1).

Part A:

Strict Press x 5 sets E2M
Standing single arm 8/8
or
BB x 8 reps

- if the DB you have is too heavy for single arm , you can hold horizontally with both hands and hand under the chin.
- focus on the full lockout with bicep behind ear, elbow locked out while keeping the ribs tucked down (midline tight)

Part B:

For Time:
50 Push ups
40 Toes to DB
30 alt. DB hang Squat clean
20/20 DB push press
10 alt. DB devil press

T2DB- place DB on floor above the head while laying down. Hold the handle of DB with both hands. Raise the feet together all the way up and over to touch the DB if able. Scaled to leg raise as far as you can.

DB hang squat clean- Deadlift DB to hang position between the legs and standing tall. Then dip, drive and pull DB to front rack position while doing a squat with DB landing on the shoulder. Stand up and swtich hands on the DB as it lowers back to hang position.

Time Cap: 20 mins

5 Rounds through: (25 mins total).
1 min air squat
1 mn push ups
1 min alt. foward lunge
1 min sit ups
- rest 1 min

Part A:

BB Snatch tecnhique session
3x5 of each:
Snatch DL
Snatch Pull
Muscle Snatch
Power Snatch
OHS
Squat Snatch

Part B:

10 RFT:
100ft. shuttle run
10 BB OHS at 45/35

Time Cap: 15 mins

Part A:

OTM 12
1st- 30 sec of max DU's
2nd- 6- 10 push ups

Part B:

For Time:
1000m Ski
30 burpees
60 DB hang Clean and Jerk
30 burpees

Time Cap: 16 mins
- at home sub for ski: 200 mountain climbers

AMRAP 20
10/7 cal echo bike
10 burpees
20 alt. DB Snatch

At Home:
- bike can be subbed for 50 mountain climbers

Part A:

1st- 5/5 DB OHS
2nd- 40 DU's

- scale the DU's to a manageable number within 45 seconds of that working minute.

Part B:

Beep Test
- complete as many lengths of 20m shuttle run until you cannot make the length before the beep two times in a row.

here is link to play beeps if completiting at home:
https://www.youtube.com/watch?v=cz2m1PJ0gj4

Part A:

OTM - 14
1st- 5/5 Single Arm DB OHS
2nd- 20-40 DU's

Part B:

"Beep Test" - lets try this again since we got rained out last week.
If you still did this last week on your own, there is no harm in trying this again.

Part A:

E2M x 5 sets of:
15 Sumo DL with DB
+ 6 Elevated Dive Bomb push ups with slow negative

- start with a wide "sumo stance" with toes pointed slightly outward. With a neutral/ flat back, hinge at the hips to pick up the DB which is sitting vertical on its head. While keeping shoulderblades fully retracted and straight arms, push with your legs to standing positiong and holding DB between legs, then slowly work reverse motion to have DB tap the floor and pull into next rep. - dont move fast, instead move well with time under tension.

- Elevated Divebomb: if you are still working dive bombs from the ground (pike press), continue with that but work a slow decent on each rep (3-4 seconds). Otherwise stack your feet on a box or chair to help get the hips stacked over the shoulders. Make sure to shift weight forward first, so your elbows can stay in one spot and the head lowers infront of hands to create a triangle position between the hands and head when it touches the floor or mat. (3-4 second slow decent). When pressing back up, don't let the elbows flair out, then push the head through the window of the two arms at the top like you would for a press or jerk with a barbell.

Part B:

For Time:
60 DB Back Squats
60 sit ups
40 DB front rack alt. lunges.
40 sit ups

Cap: 11 mins

Part A:

6 sets: E2M
Single Arm DB per side OR Barbell
3 muscle snatch + 3 Power Snatch + 3 Squat Snatch.

Part B:

3RFT:
10 Single arm DB OHS (5/5) @50/35
15 Lateral burpee over DB
10 alt. DB Snatch

Time Cap: 9 mins

-option to do this with Barbell @95/65 (Rx).
-this workout is from Fitness Comps: Spring Awakening Wod 2.

Part A:

5 sets E2:30M
4 muscle snatch + 4 Power Snatch + 4 Squat Snatch
Single Arm DB/ side or BB

Part B:

5RFT:
5/5 DB thrusters
15 sit ups
10 alt. front rack reverse lunge

Time cap: 10 mins

"Zachary Teller"

10 burpees

10 burpees
25 push ups

10 burpees
25 push ups
50 alt. forward lunge

10 burpees
25 push ups
50 alt. forward lunge
100 sit ups

10 burpees
25 push ups
50 alt. forward lunge
100 sit ups
150 air squats

- no time cap
- scale pushups to incline off object or from knees
- set up as 5 rounds (adding an exercise each round) Therefore the workouts starts with 20 burpees

Part A:

5 sets E2:30M
5 strict press + 5 push press + 5 push jerks/ per arm.

- you can change this complex slightly, dependant on the weight you have. Ex. if you can only do 2 strict presses with your weight, then add the rest of the reps into the push press and push jerk to get to 15 if possible. Or if 5 strict press is easy, continue to do more strict press until you need to swtich to the push press/ push jerk.

Part B:

4RFT:
20 alt. DB Snatch
20 box jump overs
- rest 1 min

Cap: 11 mins

Score is totlal time to complete 4 rounds including the 1 min rests.

Part A:

E2M x 5 sets of:
5/5 Single Arm/ Single Leg RDL
+ 5 Elevated Dive Bomb push ups with slow negative

- Holding DB in right hand, with right foot off the ground. Balancing just on the left foot, keep the back flat (chest up) and hinge at the hip causing the DB to start to lower toward the floor. From the heel of your foot off the ground (right) to the top of the head should be in a straight line as you hinge. The planted leg should be slightly bend the whole way. The opposite hand should be straight out to the side to help balance. Slowly lower as far as you before you round the back then return to standing tall position. Repeat 5 reps then switch DB to other hand and plant other foot.

- Elevated Divebomb: if you are still working dive bombs from the ground (pike press), continue with that but work a slow decent on each rep (3-4 seconds). Otherwise stack your feet on a box or chair to help get the hips stacked over the shoulders. Make sure to shift weight forward first, so your elbows can stay in one spot and the head lowers infront of hands to create a triangle position between the hands and head when it touches the floor or mat. (3-4 second slow decent). When pressing back up, don't let the elbows flair out, then push the head through the window of the two arms at the top like you would for a press or jerk with a barbell.

Part B:

3RFT:
200m run
20 alt. DB hang Squat Cleans

Cap 10 mins.

For Time:
150 DB thrusters
- to start each minute: complete 5 burpees.
Or
Empty Barbell Thrusters

- holding DB horizontal under the chin by the heads of the DB and press to full lockout overhead on each rep
- force the lockout and head through the window of both arms at the top of each rep.

Time Cap: 25 mins

For Time:
100 alt. step ups (unweighted)
200 mountain climbers
100 alt. step ups (unweighted)

Time cap: 20 mins

-Mountain Climbers: starting in plank position on hands. Raise one knee to make contact with the elbow on the same side, then back to full plank position with feet in line and legs straight. Then raise the opposite knee to CONTACT that side elbow and back to full plank. Each contact is 1 rep.
- Step ups: make sure to fully extend both legs and hips at the top of the box on each rep.

AMRAP 1 + Rest 30 sec x 15 (3 rounds through)

1 - plank up downs
2- jumping lunges
3 - HSPU or dive bomb push up
4 - DB plank pull through
5 - reverse burpees

1- starting in plank on hands. drop to 1 elbow, then to both elbows then back to 1 hand then up to 2 hands. (thats 1 rep).

2- start in split stance and drop back knee to floor to tap and jump. In the air switch legs to land in opposite stance and tap the other knee to ground. Each tap of knee to ground is 1 rep.

4- start in plank position on hands with DB at the side of the body. With DB on the left side of the body, use your right arm to reeach under the body and pull the DB along the ground to the right side of the body. Then use your left arm to pull the DB back to starting side. Each pull through is 1 rep.

In Teams of 2: For Time:
80 DB box Step overs
80 elevated Dive bomb push ups
80 box jump overs
1200m Run (Westmount)
40 DB box step overs
40 elevated Dive bomb push ups
40 box jump overs

Time Cap: 35 mins.

5RFT:
600m Run (Belmont)
10/10 Single Arm DB thrusters.

-30min Cap

3RFT: 400m Run + 21 burpees

Cap: 20 mins

AMRAP 8
30 DU's
10/7 push ups

- rest 5 mins

AMRAP 8
50ft. sled push (25/25)
50ft. sled drag (25/25)

Score is total rounds completed + extra reps. Each 25ft distance is 1 rep when counting extra at the end. You will combine your total rounds together from each amrap as well as extra reps together from each amrap.

At home:
- 2nd AMRAP 8: 10 air squats + 100m Run +10 jump squats + 100m run

For Time:
1000m/800m ski
100 push ups
75 sit ups
50 burpees

Cap: 30 mins

- class will stager start in 2 heats

PSC 60

Choose one exercise that you can do for 60 mins.
set a goal of reps before you go.
- can re-test burpees from last year.
- use machine for cals/ distance if you have one
- step ups, etc..
- make sure you have some tolerance built up of that exercise (dont choose something that is going to cause overuse injury.

Remember to share with our community what it is you have chosen and what you plan on ordering from your local resturant!Instagram post on our @polskystrength page.

1km Run
50 alt. DB Power Snatch
50 alt. DB Squat Snatch
1km Run

1st day of Strava Challenge
- use your strava app to run .5km then turn around and head back to your DB. Run the same distance to finish the workout

- no time cap.

buy in: 1km Run
10 RFT:
5 box jump
5 push ups
buy out: 20 atl. devil press

time cap: 25 min cap

AMRAP 20
10/10 DB Push Press
20 box jumps
10/10 single arm DB Front Squat
10 burpees

10RFT:
100m shuttle (50/50)
6 alt. DB hang clean and jerk
6 DB front rack alt. reverse lunge.

Time Cap: 20 mins

Part A:

Back Squat

4x15 E2M

- with BB or DB on back rack. If DB is light for you, try a 3-0-x-1 tempo (3 sec down, no pause in bottom, stand up as fast as possible and 1 second to open hips at the top and get into next rep)

Part B:

For Time:
50 box jumps
50 sit ups
50 box jump overs
50 sit ups

Cap: 12 mins

Part A:

OHS
5 sets. E90S
Single arm 6/6
or Barbell 5x 10

Again, work your best depth to stay in good position!

Part B:

27-21-15-9
Air Squats
Alt. DB Snatch.

Time Cap: 12 mins

Part A:

5 sets: E90S
Single arm DB OHS 6/6
or Barbell 8.

Try to work the depth a bit deeper than last week, work the descent very slow and keep the supporting arm fully locked out with bicpe behind ear. Dont allow heels to come off the ground or knees to cave inward.

Part B:

3km run for time
- use "strava" app to track your distance and time.

Part A:

OTM 10
1st- 30-40 sec plank on hands (hollow)
2nd- 15 hollow rocks

Part B:

10RFT:
25 DU's
15 sit ups

Time Cap 15 mins

- Scale DU's to double the reps single skips
- sit ups- use ab-mat or pillow under low back

Part A:

Overhead Squat
Single arm DB OHS
or
Barbell OHS

5 sets of 5/5 E1:30M

- Focus on the full lockout of the supporting arm. Squeeze the tricep and keep the bicep behind the ear. Use the non supporting arm to counter balance your weight by holding it straight out infront of the body, parallel to the floor.
- work the range of motion (depth) that allow for good positioning and stop when the position is altered (the elbow bends, the knees cave, the heels come off the ground etc..)
- if comfortable, Squat snatch the first rep into 4 more OHS.

Part B:

AMRAP 8:
8 alt. DB squat snatch
8 burpee over DB

- scale to power snatch if the squat snatch is not feeling good after part A. But still work to catch lower than usual.
- jump over the handle of the DB with both feet together. Lay beside the DB and do the burpees lateral, not facing the DB.

Canada Day Wod:

AMRAP 8
150ft. shuttle (in 25 x 6)
10 box jumps

- rest 2 mins

AMRAP 8
150ft. shuttle (in 25x6)
10 box jump overs

- rest 2 mins

AMRAP 8
150ft. shuttle (in 25x6)
10 burpee box jumps

Part A:

EMOM 6
HSPU - choose a scaling option and rep range for a challenging unbroken set that you can complete conistently every minute for 8 mins

Part B:

For Time- partition anyway to complete:
200 air squats
100 push ups

No cap.

Part A:

E3M x 3 sets
20 sit ups
10 alt. DB plank pull through
10 toe touches

- reps can be added to sets 2 and 3 if needed

toe touches- laying on your back with hands touching the floor above the head and legs together straight up with feet toward the ceiling. Keep the feet in the same spot but swing hands straight up to touch your toes with both hands.

Part B:

100 burpees to 6" target for time.

Rx+ to 12" target.

Time Cap: 15 mins

meausure distance above your reach from finger tip to target. During the burpee, jump and touch with just 1 hand. Most in house setups can jump to touch ceiling, if not, create an object to touch.

Part A:

5 sets E2M
30 sec wall sit +
20 alt jumping lunges

wall sit - make sure your back is flat against the wall (shoulders back and chest up). Knees and ankles at 90 degrees and feet in squat width apart. Hands resting down at the side of the body.

Part B:

AMRAP 10
50 DU's
10 reverse burpees
30 Russian DB Swings

Russian DB swing- holding DB vertically by the head and hanging with straight arms between the legs. Hang back to load up momentum on the DB then aggressively squeeze the butt and push the hips open to swing the DB until it reaches eye level and arms parellel to the floor. As the DB comes back down between legs, keep the back flat and shoulders retracted.

Part A:

5 sets of 6-10 per side 1/2 kneeling DB strict Press
- In lunge position with DB in front rack of opposite side to the knee that is up. Keep ribs tucked down and midline tight while pressing DB overhead to full lockout. If the DB you have is too heavy for this, you can use both hands on DB with handle under the chin then press 6-10 times then switch legs to repeat.

Part B:

AMRAP 3: Single Arm DB Push press (switch arms anytime)
- rest 3 mins
AMRAP 3: Single Arm DB DL (switch arms anytime)
- rest 3 mins
AMRAP 3: Single arm alt. Devil Press

Part A:

5 sets E2M
Single Leg Split Squat 8/8
+ 10 squat jumps for height

-split squat: elevate your back foot onto bench, couch etc.. Find your balance in a good split stance, and slowly lower the back knee to the ground while keeping the chest up and allowing the front knee to slightly pass the toes, then press back up. Repeat 8 reps then swtich legs. You can choose to add weight to these with either DBs in each hand, or DB in front or back rack.

Part B:

For Time:
50 single arm DB OH alt. Lunges (switch arms anytime but must finish with 25/25)
50 Russian twist holding DB
50 Single arm DB push press (switch arms whenever but must finish with 25/25)
50 box jumps

Cap: 14 mins

Part A:

OTM 9
1- 5/5 Single Arm DB OH alt. foward Lunges
- work to lockout elbow completely and keep bicep behind the ear.
2- 20 single leg lateral jumps (bounding)
- start balanced on left foot, load up by bending planted leg with arms on left side of body, then swing arms toward the right and jump off the left foot as far as you can to land on your right foot. Try to obsorb the landing without touching your left foot to the ground. As you obsorb landing, load up to jump back to starting position and conitnue this "bounding" motion back and forth for 20 reps.
3- 20 alt. shoulder taps from plank or HS
- Plank on hands in hollow body position, touch the right shoulder with left hand, then back to plank, then touch left shoulder with right hand. Keep alternating to 20 total reps. As you lift the hand off the ground, try not to shift the hips or twist the body (a wider foot stance will help with this).

Part B:

500m Run
30 alt. Devil press
500m Run

Use "strava" app to map out your route.

Time Cap: 14 mins

OTM 9
1- 6/6 Single Arm DB OH alt. foward Lunges
- work to lockout elbow completely and keep bicep behind the ear.

2- 20 single leg lateral jumps (bounding)
- start balanced on left foot, load up by bending planted leg with arms on left side of body, then swing arms toward the right and jump off the left foot as far as you can to land on your right foot. Try to obsorb the landing without touching your left foot to the ground. As you obsorb landing, load up to jump back to starting position and conitnue this "bounding" motion back and forth for 20 reps.

3- 20-30 alt. shoulder taps from plank or HS
- Plank on hands in hollow body position, touch the right shoulder with left hand, then back to plank, then touch left shoulder with right hand. Keep alternating to 20 total reps. As you lift the hand off the ground, try not to shift the hips or twist the body (a wider foot stance will help with this).

Part B:

AMRAP 10:
7/7 DB OHS
20 hops over DB
40 bicycle crunches

- bicycle crunch - laying on your back with knees up at 90 degrees and hands on temples. Head, neck and shoulders lifted off the ground to maintine tension through the stomache. Touch right elbow to left knee, then switch to touch left elbow to right knee. Each touch is 1 rep.

Part A:

OTM 12
1st- 1/2 kneeling Single Arm Strict press 5/5
2nd- 10-15 Toes to DB
3rd- 10 alt. DB plank pull through

Part B:

4RFT:
10/10 single arm DB OH alt. lunge
50 hops over DB
10/10 single arm DB deadlift

Time cap: 12 mins

Part A:

3 sets E2:30M
20 plank hip taps
20 russian twists (with weight option)
20 crunchy frogs

Plank hip taps- starting in a plank posiion on the elbows. shift the hips so your right hip touches the floor or gets a close as possible while maintaining tension through the front of your stomach and not dipping your low back. Then shift the hips all the way up and over to tap the left hip on the floor. 20 taps in total.

Russain Twist: feet elevated if possible but maintain tightness of shoulders being pulled toward the knees (rounding the low back into hollow position and not trying to keep the chest up tall). Can use a weight in hands to tap each side if able.

Crunchy Frog: starting in same v-sit position as the russian twist except the hands are wrapped around the knees to start. At the same time, reach the hands out to the side of the body and kick the legs our straight, then return to hug position.

Part B:

2RFT:
500m Run or 30 burpees
20 alt. Devil Press
30 alt. DB Back Rack box step ups

Time Cap: 20 mins

Run: track on strava for distance and to add to our km challenge. If you dont have a distance mapped out, just run until the app says 250m then return to your DB.

Part A:

5 sets. E2M of:
10 Romanian DL holding 1 DB (horizontal) or Barbell
+ 20 jumping split squats

Part B:

10 Rounds of 1 min: 5 reverse burpees + max DU"s
- rest 30 seconds b/w rds.

- reverse burpee: start standing tall, squat down until your butt softly hits the ground, roll to your upper back and use momentum to swing your body back to the tail bone and feet flat to the floor to stand back up. You can assist with your hands on floor to stand back up if needed. Then jump with hands over the head and hips and knees fully extended. 

Part A:

5 sets: E2M
Single arm/ Single Leg RDL (5/5)
+ 20 jump squats

- RDL- plant right leg and hold DB in left hand. With the planted leg slightly bent, lock it at that position and slowly hinge at the hip allowing the DB to reach toward the floor. Make sure to maintain a flat back/ neutral spine with the shoulderblade fully retracted on the side holding the DB.
- Jump Squat- Full air squat, then explode from the bottom to jump up as high as you can. Absorb the landing into the next squat and jump.

Part B:

For Time:
50 alt. DB Front rack forward lunge
50 push ups
50 alt. DB Back rack reverse lunges
50 Single arm DB bent over row (25/25)

Time cap: 12 mins

Part A:

RDL. 5 sets E2M
Single leg/ single arm x 6/ side
or
BB RDL x10

- repeat from last week.
- work to balance on 1 foot and DB in opposit hand. While keeping the shoulder blade pinned back in DB side, and not leaning side to side, hinge at the hip and keep the back flat. Air plane position with leg off the ground staying in line with the spine as you hing forward and lower the DB toward the floor. Dont let the shoulder round forward while holding the DB. The leg that is planted should be slightly bent at the knee through the whole movement.

Part B:

AMRAP 8:
2 alt. DB Snatch
2 box jump overs
+2 ea. rd.

- Snatch can be a muscle snatch or power snatch
- work to transition hands with the DB on the way down.
- box jump overs- dont have to stand all the way up on the box, just jump onto the top then get over to the other side.

Part A:

Srtict Press
Seated Single arm DB strict Press
or
Barbell Strict Press

5 sets of 5/5 E1:30M

- focus on the full lockout of elbow with bicep behind the ear and keeping the ribs tucked down (dont extend through the midline backward when pressing)

Part B:

3 RFT:
20 alt. DB Snatch
20 DB Front Squat
20 alt. DB hang Clean and jerks
- rest 1 minute

Cap: 10 mins.

- try to push for UB movements on each exercise with quick breaks between if needed and utilze the 1 min rest to recover as much as possible.

Part A:

E3M x 4
6-8/ side single arm standing strict press
+
8/8 DB bent over row

Part B:

AMRAP 8
8 alt. DB hang Clusters
40 DU's

Part A:

E2M x 5 sets
5/5 bulgarian split squat (rear leg elevated) option to add weight in front rack
+
5/5 standing Single Arm DB Strict Press

Part B:

9-18-27
alt. DB Snatch
v- ups or crunchy frogs

Time Cap: 12 mins

Part A:

E1:30M x 5 sets
5/5 Single Arm DB OHS with slow tempo

- work to squat as deep as possible while maintaining goo positions. (knees out, heels down on the ground, chest up and arm fully locked out supporting the DB).
- If you can, squat snatch the first rep of each side.
- Once the DB is secure OH, take 3-4 seconds to get to the bottom. The slower you go with this, the more control we have to be in a good position and be stable to good depth.

Part B:

EMOM 7
8 alt. DB snatch
max burpees

- Begin each minute with 8 alt. DB snatch and finish that minute with max amount of burpees. Score is total burpees after 7 mins.

Part A:

EMOM 10
1 Power Snatch
1 Snatch Balance
1 OHS

- With barbell or DB (per side).
- Snatch Balance: start with feet in pull stance (more narrow than squat stance), then slide feet out as you drop and catch weight overhead. Be aggressive wtih feet landing and lockout of arm(s).
- OHS slow tempo on decent for perfect positioning

Part B:

5RFT:
8 alt. DB squat Snatch
8 DB box step overs
8 v-ups

12 min Cap.

Part A:

EMOM 10
-HSPU - pick a number and scaling option of the HSPU that you can complete consistently within 30 seconds of each working minute allowing you to rest for the remainder before repeating again 9 more times.

Part B:

30-20-10
Alt. DB hang Clean and jerk
box jump overs

Cap: 10 mins

Part A:

E2M x 4 sets
5/5 seated DB strict press (with legs straight out)
15 Russian DB Swing (or KB)

Part B:

For time:
50 single arm DB push press
50 single arm DB DL
50 sit ups
100 forward alt. Lunges (unweighted)
50 sit ups
50 single arm DB DL
50 single arm DB push press

Time Cap:
20 mins.

Part A:

E1:30M x 5 sets
6/6 Single Arm DB OHS with slow tempo

- work to squat as deep as possible while maintaining goo positions. (knees out, heels down on the ground, chest up and arm fully locked out supporting the DB).
- If you can, squat snatch the first rep of each side.
- Once the DB is secure OH, take 3-4 seconds to get to the bottom. The slower you go with this, the more control we have to be in a good position and be stable to good depth.

Part B:

OTM x 12. For max reps:
1st - alt. DB Snatch
2nd- box jumps
3rd- burpees
4th- rest

Score is total reps.

Part A:

EMOM 14
1- 6-12 alt. pistol squats
2 - 10-40 DU's

-Pistol: work on depth and knee tracking outward to baby toe. Scale to a target under your butt without sitting down all the way to target, just tap.
- DU's pick a number you can complete within the first 30 seconds of the minute. Practice your technique. Think about things like keeping the elbows tucked in, just using your wrists to spin the rope, keeping feet close together, not bending the knees up to the chest when jumping etc...

Part B:

For Time:
100 DU's
30 Box Jumps @24/20
50 DU's
20 Box Jumps
25 DU's
10 Box Jumps

-DU's scaled to double the reps as singles
- box jump scaled to a height that is comfortable to jump, NOT step ups. (pending availbility of platform). If no object to jump on at all, do squat jumps.
Time Cap: 13 mins

Part A:

OTM 14
1- 8-14 alt. pistol squats
2- 10-50 DU's (practice - no singles)

Part B:

AMRAP 7
burpees.

- Standard: start standing tall, then chest and thighs touch the ground, you can step or jump the feet up. Then jump straight up with hips and knees fully extending (feet leave the ground) and hands reach above the head with body in straight line.

Part A:

OTM 15
1st- 6-10 alt. Squat snatch
2nd- 6-10 alt. pistols
3rd- 30 sec of max DU's (or practice)

Part B:

30-20-10
Alt. DB snatch
sit ups

Time Cap: 9 mins

Part A:

5 sets E2M
10 Single Arm DB Deadlift + 10 Single arm bent over DB row/ per arm.

- complete 10 DL on 1 arm and 10 bent over rows on same arm, then swtich.
- Single arm DL is to the outside of the foot, taping just the head of the DB in line with the midline of the foot. Keep back flat and shoulders retracted.
- Bent over row can be supported with the opposite hand on a box/ couch/ chair.

Part B:

AMRAP 12:
20 hops over DB
20 Single arm DB OH alt. Forward Lunge (10/10)
40 hops over DB
20 sit ups
60 hops over DB
20 alt. DB plank pull through

- Plank pull through: Start in plank position on the hands and DB on one side of the body and outside the hand. Use your opposite side hand to reach under your body and pull the DB under you until it passes where your hand was in the plank position. Return to plank on hands, and pull the DB back to starting side with oppositie hand again. Every pull under is 1 rep.

Part A:

EMOM 5
20-30s HS hold on wall
- can practice free standing if able.
- can kick up to wall or wall walk to comfortable height to hold hollow position.

Part B:

For Time:
100 alt step ups with DB in back rack
100 push ups
- you can break this up however you'd like. ex. 10 sets of 10 of each.

Time Cap: 15 minutes

Part A:

EMOM 8
1- 20-30 sec HS hold
2- 20 plank shoulder taps

HS hold- either kick up to HS on wall or wall walk to a height that is comfortable to hold. Maintain a straight body line with feet together and toes pointed.

Shoulder Tap- in full plank position on hands and toes. Hollow the body/ tuck pelvis under and bring belly button to roof. Slowly bring right hand to touch left shoulder without twisting or rocking the body. Then back to start and touch left hand to right shoulder - thats 2 reps.

Part B:

9-15-21
Alt. DB Cluster
DB facing burpee jump over

DB Cluster- Pull DB fromt floor, catch in a full squat with DB resting on the shoudler. On the way up fro your squat, press the DB overhead to full extension of body and arm. While lowering the DB back to the floor, switch arms so the next rep is the same but with DB in other hand. Both heads of DB touch the floor on each rep.

DB facing burpee jump over- place DB on the floor horizontally. Complete a burpee with DB on ground infront of you. When you get up from the burpee, jump over the handle of the DB to the other side. Then step back over to the starting side and repeat.

Time Cap: 10 mins.

Part A:

4 sets of 20 Back Squat + 20 Front squat
E3M

- Holding DB horizontally with handle across traps, then to front rack with hand under the chin.
- you can work for speed if the form feels/ looks good.
- try to hold consistent tempo through all 40 squats each set.
- this should burn a bit.
- if you find the first set very easy, you can increase the reps.

Part B:

For Time: 12-9-6-3
Lunge- Lunge- Squat
burpee to 6" target

Lunge- lunge- squat - 1 rep will be right foot foward lunge, then left foot forward lunge, then air squat.

6" target - mark a spot on a wall or find a ceiling height that is near 6" above your reach. (with your arm locked out overhead, 6" above your finger tips.

Time Cap: 8 mins

Part A:

Deadlift
Single arm DB DL
or
Odd Object DL (Sandbag, D-ball etc..)

5 sets of 10/10 E2M

- focus on a neutral spine and shoulder blade retraction while lifting from the floor.

Part B:

50-40-30-20-10
DU's and Sit ups

Time Cap: 12 minutes

- scale DU's to 5 attempts on each set then remainder as singles to the total number. Make sure you take those 5 attempts to practice the skill.
- sit ups- use ab-mat/ towel/ pillow under low back to widen the range of motion for the midline. Touch the floor behind the head and bring the shoulders past the hip crease at the top of the sit up.
- if you are not used to this volume of situps, scale to half the reps on each set.

AMRAP 6
Max Calorie Row
- rest 2 mins
AMRAP 6
Single Arm alt. Devil Press
- rest 2 mins
AMRAP 6
DB Back Squats

Part A:

E90S x 5 sets
6/6 DB OHS

Part B:

AMRAP 15
2 cal Bike
2 alt. DB hang clusters.
+2 reps/ Rd.

Cluster= squat clean + thruster

Score is total reps in 15 mins.

27-21-15-9
Calorie Row/Ski
Single Arm DB Thrusters
Hops over DB and back.

Cap: 25 mins
- hop over DB and back to starting side is 1 rep.
- thrusters can switch arms at anytime.

At Home:
- row/ ski can be subbed for burpees

Part A:

OTM 12
1st- 5/5 box pistol
2nd- 30 sec of max DU's
3rd- 20-30 sec HS Hold

- box pistol: standing on the box with 1 foot and othe other foor haning off the edge, Slowly start to squat on the leg that is planted while the other foot lowers down to the ground beside the box. Maintain a good upright torso while slowly lowering until the foot touches the floor or you feel like you you need to stand back up. It should feel the same as a single leg pistol squat.

- HS hold: can be kick up to wall, or wall walk facing the wall up as high as comfortable. Or freestanding. Make sure to be holding in a straight line with a tight midline and toes pointed straight up the ceiling.

Part B:

AMRAP 10
20 DU's
10 air squats
5 HSPU

DU's can scale to 40 single skips
HSPU can scale to regular push ups/ knees

Part A:

AMRAP 25:
10 Rounds:
6 push ups
8 DB Front Squats
10/7 Cal echo bike
- with remianing time, max cal bike.
- score will be your calories after your 10 rounds only.
At home: scale bike for 50 mountain climbers

In pairs:
300 WB for time
- break up anyway you'd like.
- to contribute to the WB total, you must first complete 15 push ups.
- you must wait at your mat until your partner returns to their's.
- the wallball cannot touch the ground at any point (on your mat is okay). 20 burpee penaltiy

Time cap: 30 mins.

Part A:

OTM 12
1st- 5/5 box pistol
2nd- 30 sec of max DU's
3rd- 20-30 sec HS Hold

- box pistol: standing on the box with 1 foot and othe other foor haning off the edge, Slowly start to squat on the leg that is planted while the other foot lowers down to the ground beside the box. Maintain a good upright torso while slowly lowering until the foot touches the floor or you feel like you you need to stand back up. It should feel the same as a single leg pistol squat.

- HS hold: can be kick up to wall, or wall walk facing the wall up as high as comfortable. Or freestanding. Make sure to be holding in a straight line with a tight midline and toes pointed straight up the ceiling.

Part B:

10RFT:
100m run (50/50)
5 push ups

Cap: 12 mins
option: weight vest or deficit push ups

Part A:

5 sets: E2:30M
10 push ups of any kind (incline, from knees, from toes, close grip, divebomb, HSPU....
+ 10/10 bent over supported DB Row.

Part B:

AMRAP 7:
10 sit ups
10 DB push press (5/5) @50/35

Sit ups- use ab-mat or pillow under low back.
Option: sub 5 T2B for sit ups.

Push press - focus on dipping and driving through the heels with knees out on each rep. Control the full lockout with bicpe behind ear and elbow fully extended. Keep the rips tucked down during entire press and lockout (not arching through low back).

Part A:

5 sets: E2:30M
10 push ups of any kind (incline, from knees, from toes, close grip, divebomb, HSPU....
+ 10/10 bent over supported DB Row.

Part B:

For Time:
100 alt. DB Clean.
300 DU's.

Time Cap: 13 mins.

- spend time practicing the DU before scaling to Single Skips. Use your time cap to dictacte how long you should spend practicing before moving on to single skips to finish your 300 total skips.

Part A:

E2M x 5
10 push ups (any style - HSPU, dive bomb, regular push up from toes, from knees, deficit push up etc.)
+ 10/10 Single arm DB row.

Part B:

AMRAP 12
9 box jump overs
6 alt. DB devil press
3 HSPU - (or dive bomb)

Part A:

5 sets E3M
20 DB Front Squats + 20 Jump squats

- keep consistent movement/ tempo through all 40 reps if able.
- jump squat: there are two ways to do these with your arm swing. 1. is to have the arms behind you during the squat like your loading up momentum to swing them forward as you jump and have the arms reach up high above the head while in the air. 2. having your arms out in front of you during the squat to help keep balance, upright torso and good squat position. Then as you jump bring your arms down to your side as your in the air. When landing your arms would go back out infront for a good air squat.
- Do option 2 for these, as our main goal is not height on these jumps, rather it is for good proper squat mechanics and consistent movement.

Part B:

21-15-9
Push ups
T2DB

Time Cap: 7 mins

-T2DB same as last week. Scale to reaching the toes as close to the DB as possible. The heels touch the floor on extension of each rep.
- push up: scale to incline or knee push ups.