Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Alexandra Casi

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

Kimberly R

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

Cassie

Priscilla

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Tamara

Chelsea

Christina

Sarah

PSA: Don’t try it with your three kids under the age of three. 🤣

Katie Schultz

Soona

Sunday vibes❤️‍🔥👍🏼👊🏻🖖🏻

yangBAE

Hanna

Mandy

[Challenge week 5/day 5]
 
Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Rep Range: 4-6R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Rep Count: 4R
Tempo: quick/steady
Modification: jumping pull ups or 

- start standing underneath the pull up bar 
- bring your hands to the ground
- immediately jump the feet back and bring your chest and hips to the ground 
- push the hands through the floor as you jump the feet back in 
- stand and immediately jump up so your hands connect to the pull up bar, slightly wider than shoulder width grip 
- depress the Scap and use the momentum of the jump to pull your chest up towards the bar 
- lower with control and repeat reps

Burpee Pull Ups

Rep Count: 8R
Tempo: quick/steady 
Modification: dumbbell bent over row

*feel free to use plates or boxes underneath the barbell to raise the starting point, especially if going from the floor is too much extension for you. 

- set up with your barbell on the ground. 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- roll the barbell over your feet so it is in line with your toes. 
- keep a neutral spine as you bend forward and grip the barbell with a pronated grip. 
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down. 
- take a bracing breathe and drive the elbows back as you row the barbell to tap your mid/low chest.
- lower with control and tap the ground with the barbell 
- use the momentum to move immediately to the next rep. 
- reset before each rep if needed, keep the scap pinned down and core braced.

Pendlay Row

AMRAP 1: 8-10 MINS

Rep Count: 6R
Tempo: steady/quick 
Modification: dumbbell or kettlebell high pull

- stand with feet hip width apart
- grip the barbell with a pronated grip, shoulder width or slightly outside
- keep a neutral spine as you bend forward at the hip just slightly, keeping the barbell close to your legs.
- as you snap the hips in and stand upright pull the barbell up towards your high chest/neck
- elbows should be above the shoulders/barbell at the top of the rep, arms in a V shape 
- lower with control, reset and continue reps

Barbell High Pull

Rep Count: 8R
Tempo: steady/quick 
Modification: stay on your knees [alternate lifting leg to each side but keep other knee on the ground.]

- begin on the ground in a push up position, hands slightly wider than shoulder width.
- bend the elbows and keep them tucked by your sides [below the shoulders] and lower your chest towards the ground.
- as you lower your chest pick up one leg and drive the knee to the elbow on the same side
- bring the foot back to the ground to meet the other foot and alternate legs as you continue push ups
- chest and hips should rise and lower at the same time. 
- keep glutes contracted and core braced

Spider Man Push Ups

AMRAP 2: 8-10 MINUTES

**Disclaimer: this is an advanced movement. Please evaluate your strength and preparedness before attempting. Modifications are listed below! 

Rep Count: 6R
Tempo: steady/quick 
Modification: dumbbell or bodyweight box hops, or barbell step ups. 

- set the bar at an appropriate height for you to set up underneath 
- set up a box [below knee height] in front of the rack
- retract the scapula and create a shelf for the bar to sit on.
- connect  the barbell to your mid/high back
- secure the barbell to your back by pulling the bar into your back, elbows under the bar [watch for them to flare]
- step away from the rack and line up in front of the box. 
- get into a hip width stance or slightly wider 
- lower into a shallow squat
- press through the ground and extend the legs as you hop up onto the box. 
- step down from the box one foot at a time
- reset and continue reps

Barbell Box Hop [disclaimer]

Rep Count: 4R each side 
Tempo: steady/quick 
Modification: weighted step back lunges, single leg box squat

- stabilize on one foot and bend the other leg so it is pinned behind your glute
- hold the bent leg behind with one hand to keep it pinned in position 
- extend arm straight out on the same side as the foot that is planted on the ground. (For balance)
- hinge the hips back and bend the front knee as you bring the knee of the back leg to tap the ground.
* if you cannot tap the ground put a play or box behind you to tap so you have a controlled range of motion. A true shrimp squat requires you to tap the ground. 
- drive the foot through the ground and press yourself back up into a standing position.
- reset and continue reps

Shrimp Squat

AMRAP 3: 8-10 MINUTES

Rep Count: 6R
Tempo: steady 
Modification: plank walkout on toes or knees. 

- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- With a slight bend in the elbows (slight) roll the barbell out
- Roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- The goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- Your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- Keeping arms locked in place, pull and roll the barbell back in, towards your quads. 
- Round your back slightly at the top of each rep to help contract the core and lats together, each time 
- Use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 10R
Tempo: steady/quick 
Modification: cocoons or crunches. 

- Start lying on the floor in a supine position, arms and legs extended 
- Lift your torso and legs off the ground at the same time and reach your hands towards yours feet. 
- Lower back to the start position with control.
- Keep arms and legs as straight as you can throughout

V Ups

AMRAP 4: 8-10 MINUTES

Time: Failure
Tempo: Steady

**finished my burnout before we had a chance to film it today, sorry for the old vid.

**check back at week 3 for your time to beat. keep track of your time.

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells/dumbbells  
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Burnout Challenge: Farmer’s Carries

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Restarting this program again because I saw such good results. Great workout today!

Felicia

Kerri

Holy hell that Bulgarian split squat super set was insane!

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Wow tough but swollen in a good way.  Thank you!

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Serena

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Never repetitive always different, keep the motivation, high, always challenging and pushing me to my limits

Magali

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Beth

A really nice change/ challenge to my norm :)

Tysheena

Nicole

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Kelly

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

I was tired but still did it and feeling good!! Biceps are burning 🔥

Shakira

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

It’s amazing how in one workout I can feel so strong but also weak. 🔥

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Hannah Marks

Joanna

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

Dedra

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved including Turkish get ups. Been a hot minute

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Liked the pairings here! Felt strong 💪🏼

Jessica

Dying after that workout 🏋🏻‍♀️

Colleen

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

The rack run burns but it forces me to push.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Jess

These hamstring/gute days kill me. Incredible workout Sam!

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Ariel

Veronica

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Célia

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Feeling pumped after this one 🫶🏼💪🏼

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

These are two core moves to save in the memory bank 🫶🏼💪🏼

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Gironda Rows are my favorite 🫶🏼💪🏼

Great back and biceps for the last week 💪🏽🔥

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

One of my favorite workouts for sure. The B-Stance good mornings were awesome!

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

Whew I am dripping with sweat. Engages FULL body. 😵

Becky

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Favorite chest and tri day of the program.

The ending was a real glow up for triceps 🫶🏼💪🏼

W5/D5 Full Body [CHALLENGE WK 5/DAY 5]

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