For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

5 Rounds for Time
20 Taps or Single Unders
20 Mountain Climbers
20 KB/DB Swings

Idea weight for Men: 35-55#
Idea weight for Women: 15-35#

Score: Total Time

Goal: Under 20 MIn

5 Rounds for Time
50 Double Unders
40 Mountain Climbers
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

Score: Total Time

Goal: Under 22 MIn

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Burpee Power Clean

RX Men: 20#ish Ball, 40# DBs
RX Women: 14#ish Ball, 25# DBs

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

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Dips
7 Ring or Single Arm DB/KB Rows
10 Step Ups

Weight for Upright Rows:

Put the weights away crew - Program A only today!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
5 Dips
7 Pull Ups
9 Box Jumps

Dips May be Ring or Stationary.

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 Push Press

Rest 1 Min Between Rounds

Start each new AMRAP fresh (so you don't pick up where you left off)

RX Men: 95#
RX Women: 65#

RX + Men: 115# / 30 Double Unders
RX + Women: 75# / 30 Double Unders

Score: Total Rounds and any additional reps added up after all 5 AMRAPS

Goal:  4 Rounds + Per AMRAP

15 Min AMRAP
4 Burpee
8 Box Jump Overs
12 Wall Balls

RX Men: 20#ish Ball, 24"ish Box
RX Women: 13-15# Ball, 20" ish Box

No RX + today - just go faster.

Score: Total Rounds and Reps

Goal: 9 Rounds or more

4 Rounds for Time
14 Deadlifts
7 Clean and Jerk

RX Men: 115#
RX Women: 75#

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

Score: Total Time

Goal: 15 Min or Less

6 Rounds
1 Min Low Step Ups OR Bike/Row/Run
10 KB/DB Swings
10 KB/DB Thrusters

Idea Weight for Men: 35# KB or 20# DBs
Idea Weight for Women: 24# KB or 10# DBs

Score: Total Time

Goal: 22 Min or Less

Every 5 Min for 6 Rounds (30 Min)

Score is total WORKING time (not including any rest time)

6 Rounds
Run 200 Meters
6 Devil's Thruster
Run 200 Meters

(Rest Remainder of 5 Min)

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

RX + Men/Women: 8 Devil's Thrusters

Goal: Make all 6 Rounds without capping out because you ran out of time in the 5 minute window.

20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
10 Pull Ups

RX Men: 40# Dumbbells - 20-24" Box
RX Women: 25# Dumbbells - 18-20" Box

RX + Men: 50# Dumbbells - 24" Box
RX + Women: 35# Dumbbells - 20" Box

RX + (OPTION): 5 Strict Pull Ups in place of kipping (just note it in comments)

Score: Total Completed Rounds Plus any Additional Reps

Goal: 10 Rounds +

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

3 Hang Power Cleans (2 dumbbells or 1 kb)
6 Push Ups
9 Squats

Idea weight for Men: 2 x 20-25# DB or 1 x  35-53# KB

Idea weight for Women: 2x10-15# DB or 1 x 12-35# KB

Score:  Total Number of Rounds + any additional reps in 15 min

Goal: 10 Rounds +

Monday Re-TEST!  We originally posted this one on March 3, 2017- and then we did it again on 10/09/2017!  Make sure you double check your score from last time so you can compare!

The Chief / SP (AMRAP - Rounds and Reps)

5 Rounds
Each Round is:
3 Min AMRAP
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 min between 3 Min Cycles

RX Men: 135#
RX Women: 95#

Score total completed rounds across all 5 cycles, plus any additional reps.

5 Rounds
30 Push Ups
15 Power Cleans
10 Jerks

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

5 Rounds
1 Min Goblet Squats
1 Min Seated Press
1 Min Burpee
1 Min Rest

Score: Total combined reps

Idea weight for Men: Single 35-50# Dumbbell or KB
Idea weight for Women: Single 10-30# Dumbbell or KB

Goal: Move the whole time!

5 Rounds

Each Round is

90 Seconds Wall Balls
Rest 30 Seconds
90 Seconds Burpee Pull Ups
Res 30 Seconds

Score is total number of combined reps at the end!

RX Men: 20# ish Ball
RX Women: 14#ish Ball

RX + Option (completely unnecessary btw): Use a heavier ball - Men: 30# / Women: 20#

Goal: 25+ Wall Balls each time / 8 or so burpee pull ups each time

Do NOT go RX+ if you aren't hitting these goals!

16 Min AMRAP
Run 200 Meters
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

For Time
6 Rounds
15 KB/DB Deadlifts
10 Dips

Idea weight for Men: 50# KB or 25# Dumbbells
Idea weight for Women: 24-35# KB or 10-15# Dumbbells

Score: Total Time

Goal: 12 Min or less

Metcon (Time)

For Time:

45 DB Deadlifts
30 Dips
30 DB Deadlifts
20 Dips
15 DB Deadlifts
10 Dips

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

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

BOTH HEADS OF THE DUMBBELL MUST TOUCH THE GROUND FOR EACH REP TODAY!

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

3 Rounds
30 Dumbbell Overhead Lunges Left
15 Lateral Over Dumbbell Burpees
30 Dumbbell Overhead Lunges Right
15 Toes to Bar

RX Men: 40#
Rx Women: 25#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Squats
8 KB Swings
5 Upright Rows

Idea weight for Men: 25-40#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional reps!

Goal: 8 Rounds or More

This workout was originally posted on Jan 19 of last year - and then again on June 19 of 2017!  Make sure you go back and see how you did!  This is one of the main reasons we want you guys logging your scores!

Metcon (AMRAP - Rounds)

Every 5 Minutes for 4 Rounds
20 Back Squats
15 Kettle Bell Swings
10 Hang Squat Cleans

RX Men 135# Bar, 53# KB
RX Women 95# Bar, 35# KB

RX Plus Men: 165# Bar, 70# KB
RX Plus Women: 115# Bar, 53# KB

Score is number of rounds completed!

100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 Zercher Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  135# Bar, Strict Pull Ups

RX Women: 13-15# Ball, 95# Bar, Strict Pull Ups

RX Plus Men: 185# Bar, Strict Muscle Ups

RX Plus Women: 125# Bar, Strict Muscle Ups

For  Total Time:

4 Rounds
20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

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

Score: Total Time Including Rest

40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

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

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

Metcon (Time)

PART 2

30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

Use the same weight as you used in Part 1

For Time:

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

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: 10-15 min or less!

10 Rounds

3 Inchworms
10 Step Ups (alternating)

Score: Total Time

Goal: Under 15 Min or so

10 Rounds for Time

3 Wall Walks
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

That is it.

Enjoy.

Goal: 15-20 min or less

3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

14 Min AMRAP
1 Min Run, Row, Bike or Taps
7 Goblet Squats

Idea weight for Men: 35-55#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional squat reps at the end.

Goal: 7 Rounds +

Every 2 Min for 7 Rounds

Run 200 Meters
7 Front Squats

RX Men: 135#
RX Women: 95#

RX + Men: 155# +
RX + Women: 105# +

Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.

3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: Figure out a good strategy to get a good time but not do a lot of burpees.

12 Min AMRAP
20 Lunges
20 Sit Ups / Slam Balls

No Weight Needed!

Score: Total Completed Rounds + Any Additional Reps

Goal: 4 Rounds +

3 Rounds for Time:

30 DB Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

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

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

For Time:

50 Double Unders
10 Clean and Jerks
40 Double Unders
8 Clean and Jerks
30 Double Unders
6 Clean and Jerks
20 Double Unders
4 Clean and Jerks
10 Double Unders
2 Clean and Jerks

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

20 Min AMRAP

As Many Rounds and Reps as Possible in 20 Min

30 Second Row, Run, Bike, Single Unders or Taps
4 Ring Rows or KB Swings
6 Push Ups
8 Squats

No weight necessary!

Score: Total completed rounds plus any additional reps.

Goal: 12+ Rounds!

EMOM - for as long as you can last - up to 40 min:

Min 1: Run 200 Meters
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - run 200 meters and then do the pull up, push up, squat - great option for slower runners.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

5 Rounds for Max Total Reps
1 Min Push Press
1 Min Box Jump

RX Men: 75#
RX Women: 55#

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

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

12 Rounds for Time
7 KB Deadlifts
5 KB Hang Power Clean
3 Goblet Squats

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 10- 35# KB or DB

Score: Total time to complete 12 rounds

Goal: Under 20 Min - Do not go past 24 Min!

very 2 Min for 30 Min Complete:

5 Deadlifts
3 Squat Cleans

GENERAL WEIGHT IDEAS...

RX Men: 155
RX Women: 95

RX Plus Men: 185
RX Plus Women: 125

For TOTAL Time:

5 Box Jumps
10 Squat Cleans

Rest 30 Seconds

10 Box Jumps
10 Squat Cleans

Rest 30 Seconds

15 Box Jumps
10 Squat Cleans

Rest 30 Seconds

20 Box Jumps
10 Squat Cleans

Rest 30 Seconds

25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

6 Rounds for Max Reps

Each Round is:

1 Min Sit Ups
1 Min Burpees

No weight needed!

Pregnant/Postpartum sub for sit ups: Slam balls or KB Swings!

Score: Total number of reps for both movements combined at the end.

Goal: 130 Reps or more

For Time:

75 Sit Ups
100 Burpees
75 Sit Ups

RX: Do that.

RX +:  Do that faster.

Score: Total Time

Goal: 15-20 Min or Less

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS PULL UPS

Rest 1 Min Between Rounds

RX Men: 20#ish Ball
RX Women: 14#ish Ball

Score: Total Reps from all 3 combined

Goal: 150+ Total Reps

12 Min AMRAP

As Far as you Can Get in 12 Min:

1 Goblet Squat
1 Press
2 Goblet Squats
2 Press
3 Goblet Squats
3 Press...

Keeping adding one rep each round!

Idea Weight for Men: 35-50# KB or DB for Squat, and either same single KB or DB for press OR 2 x 20-30# Dumbbells for Press

Idea Weight for Women: 12-25# KB or DB for Squat, and either same single KB or DB for Press OR 2 x 8-15# DBs for Press

Every Minute on the Minute for 15 Min

3 Front Squats
3 Jerks

RX Men: 115# - 135#
RX Women: 75# - 95#

RX + Men: 155# +
RX + Women: 105# +

Score: Weight used (if you end up changing weight use the heaviest weight successfully used)

Goal: Choose a weight that's challenging and go up between rounds if it's too easy!!

4 Rounds

75 Double Unders
Rest 30 Seconds
Max Reps KB Swings

Rest 2 Min Between Rounds

RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB

RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB

Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)

Goal: 100+ Total Swings

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

8 Burpee Step Ups
1:00 of Taps, Run, Row, Single Unders, or Bike

No weight needed for this one!!!

Score: Total Number of Completed Rounds Plus Any Additional Reps.

Goal: 5 Rounds or more!

For Time

30 DB Burpee Step Ups
Run 400 Meters
20 DB Burpee Step Ups
Run 400 Meters
10 DB Burpee Step Ups
Run 400 Meters

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

No RX + - just go for it!

Score: Total Time

4 Rounds for Time

60 Double Unders
30 Dumbbell Step Ups
15 Deficit Push Ups

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

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

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

Metcon (Time)

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs

Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time

Goal:  15 Min or Less

Time Cap: 20 Min

This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer!  He was born on July 15, 2018!

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

Score: Total number of completed rounds + any additional reps

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Deadlifts
2 Toes to Bar
4 Deadlifts
4 Toes to Bar
6 Deadlifts
6 Toes to Bar
8 Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

RX Men: 165-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total REPS added up at the end!!

Goal: Get to the round of 12 +

12 Min AMRAP
As Many Rounds and Reps as Possible in 12 Min:

5 Inchworms
10 KB/DB Swings

Idea Weight for Men: 35-50#

Idea Weight for Women: 10-25#

Score: Total Completed Rounds Plus Any Additional Reps

Goal: 6 Rounds +

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max Hang Power Clean and Jerk

Rest 2 Min

RX Men: 95#
RX Women: 65#

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

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

There are 3 scores for today's workout!!  Make sure you log one for each!  Program A is SLIGHTLY different so take note.  There are also Program C options.  Follow the work and rest schedule and have fun!

20 Rep Back Squat (1 x 20)

20 Unbroken Reps Back SquatIf you have NO idea what you can get - you guess.  You get one attempt!  If you don't get to 20 then note that in the comments!  Don't go too light - but don't peacock it either.

Choose something you think you can get but aren't sure.

For the back squat you will have the bar on your back.  Reach the chest up but also tighten the belly.  Feet should be shoulder width apart.  You will reach the butt back and down keeping the heels down and driving the knees out.  Keep the chest up and do not allow any plopping or rounding of the back.  You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out!  Stand completely between reps.

You are NOT allowed to rack the bar during your set of 20!  You have to do all 20 in a row!

If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.

REST 5 MIN BEFORE PART 2!!

5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Rest 3 Min

(Then Repeat)
5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Idea Weight for Men: 25-35# Dumbbell

Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds plus any additional reps

Goal: 3 rounds + each AMRAP and to try to match your first score  the second time through.

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

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

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

Goal: Get both sets of 5 rounds under 10 min (each)

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

Run 400 Meters
Max KB Swings
at 3:30
Run 400 Meters again
Max Wall Balls
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max KB Swings
when the clock hits 10:30
Run 400 Meters
Max Wall Balls
Until the clock hits 14 Min!

RX Men: 20#ish Ball, 53# KB
RX Women: 14#ish Ball, 35# KB

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

8 Min AMRAP

As Many Reps as Possible in 8 Min

2 Press
2 Lunge (Alternating)
4 Press
4 Lunge (Alternating)
6 Press
6 Lunge (Alternating)
8 Press
8 Lunge (Alternating)

Keep adding 2 reps per movement per round until the clock hits 8 min

Idea Weight for Men: Press with 2 dumbbells 20-30# Dumbbells or single KB around 35-50#

Idea Weight for Women: Press with 2 dumbbells 10-20# Dumbbells or single KB 12-24#

Score: Total reps all added up at the end!

Goal: Use a weight that will allow you to keep moving!  Goal is to get up to the 9s +!

2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

RX Men: 95#
RX Women: 65#

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

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

Score #1 is your TOTAL TIME!

6 Rounds
6 Deadlifts
18 Box Jump Overs

Rest 30 Seconds Between Rounds

RX Men: Roughly 24" Box
RX Women: Roughly 20" Box

See Score #2 for Weight

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

For Time

4 Rounds
15 No Push Up Burpee
30 Hang DB Snatch Alternating
30 DB Bent Over Rows

Idea Weight for Men: 20-30# DBs
Idea Weight for Women: 10-20# DBs

Goal: 20 Min or Less!

Please use a 25 Min Cap

For Time:

15 Devil Press
30 Pull Ups
12 Devil Press
24 Pull Ups
9 Devil Press
18 Pull Ups

RX Men: 40#
RX Women: 25#

RX +: Start with 20 Devil Press and 40 Pull Ups

Score: Total Time

Goal: 12 Min or less.  DO NOT GO RX + if you don't yet have 10-15 unbroken pull ups!

3 Rounds
40 Front Squats
20 Dips

RX Men: 65#
RX Women: 45#

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

Score: Total Time

Goal: 15 Min or Less

4 Rounds
1 Min Taps (or Jog/Bike/Row)
20 Hang Power Clean with KB or DBs
1 Min Taps (or Jog/Bike/Row)

Rest 1 Min between Rounds

Idea Weight for Men: 35-50# KB or 2 x 25# DBs

Idea Weight for Women: 12-24# KB or 2 x 10# DBs

Score: Total Time including Rest

Goal: Each Round around 3:30  or less! (This basically comes down to the cleans only)

This workout is a memorable one for MANY people!!  It was such a fun one to watch and looked like such a fun one to do.

Basically the way it worked was the athletes had a pile of sandbags at the top of the stands on one side of the stadium.  They had to take them down the stairs and dump them over.  Then they had to wheelbarrow them across - throw them back over the wall - and carry them UP the stairs on the other side.

For Time:

10 Rounds
100 Meter Plate Carry
100 Meter Run

THEN

50 Plate Step Up and Overs

RX Men: 45# Plate
RX Women: 25# Plate

Score: Total Time

Goal: Fun times

4 Rounds
10 Lunges
20 Press
10 Lunges

Rest 1 Min

Idea weight for Men: 35-50# Press

Idea weight for Women: 15-25# Press

(This could be a kb, single dumbbell, 2 dumbbells combined weight, or even a barbell)

Score: Total Time (including rest)

Goal: 12-15 Min or less

For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 14#ish Ball

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

Score: Total Time

Goal: 12 Min or less

For Time:

50 Power Clean SINGLES (if you have good plates)
25 Strict Pull Ups
10 Wall Walks

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

RX + Men: 135# +, Pull Ups must be in sets of 5
RX + Women: 95# +, Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps

Goal: 9 + Rounds!

THIS IS A RE-TEST!  THIS WORKOUT WAS ORIGINALLY POSTED ON AUG 8, 2017!

Also - for REAL - if you are deathly sore after yesterdays squats - PLEASE change these to a hang POWER clean today (no squat in the clean portion).  Don't be a hero.

Help us celebrate the arrival of Baby Knox!!!  Knox was born August 1, after 14 hours of labor.  Tried to think of a way for you guys to get to experience the joy and pain of that day with us!! Ha ha.

For Time + Weight

14 Rounds
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

(Post weight you chose for clean below)

For Time

Run 600 Meters
25 Sandbag
Run 600 Meters
50 Sandbag
Run 600 Meters
75 Sandbag

*Sandbag or Odd Object Squat (on one shoulder at a time)

15 Min AMRAP
8 Push Up + Shoulder Taps
20 Skip Overs

No weight needed for this one!

Score: Total number of completed round + any additional reps.  (Each Push up + tap + tap = 1 rep)

Goal: 7 Rounds+

10 Rounds
8 Renegade Rows (including Push Up)
20 Double Unders/Dumbbell Hop Overs

(Both the hop overs and double unders are RX)

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

RX + Men: 40# DBs (15 Rounds)
RX + Women: 25# DBs (15 Rounds)

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

12 Min AMRAP
Dumbbell Burpee Step Ups

Every Minute Complete:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Burpee Step Ups

Dumbbell Snatch reps DO NOT count toward your score.

Goal: A fun little Saturday.

3 Rounds
1 Min Taps or Run/Row/Bike
15 KB/DB Deadlifts
1 Min Taps or Run/Row/Bike
15 Goblet Squats

Idea weight for Men: 35-55# KB or 2 X 25# DBs

Idea weight for Women: 12-15# KB or 2 X 10# DBs

Use what you have!

Score: Total Time

Goal: Under 15 Min

For Time

3 Rounds
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Back Squats

RX Men: 115#
RX Women: 75#

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

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

40 Double Unders
20 Toes to Bar
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 60 Double Under
RX + Women: 75# + / 60 Double Unders

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

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

Goal: 5 Rounds +

This is Julian's choice for a challenge workout!  We haven't done this one before - he created it just for you!  Enjoy!

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Box Height:

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

Score: Total Time

Goal: Under 15 Min

This is Miranda's favorite workout.  SO - for her CHALLENGE choice to kick off the challenge - we are ALL going to do it!  We have actually done this workout before.  We originally did it on Aug 22, 2017!  If you are doing the challenge - you may definitely want to log a score for this one!

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Your very first SHIFT RE-TEST!!!!  This workout was originally posted on March 28, 2018.  Go back and check your performance from that day to see what you got!

For Time:
5 KB/DB Deadlifts
2 Burpees
5 KB/DB Deadlifts
4 Burpees
5 KB/DB Deadlifts
6 Burpees
5 KB/DB Deadlifts
8 Burpees
5 KB/DB Deadlifts
10 Burpees

Idea weight for Men: 50-70# KB or DB
Idea weight for Women: 35-50# KB or DB

Goal: 8-10 min or less!

May we apologize in advance for making you all re-test this one.  It gets PRETTY spicy!  Don't underestimate it...it's a sneaky one.

This workout was originally posted on March 28 of this year.  Make sure you go back and check your performance from it!

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 3 Heavy Deadlifts + 1 Bar Facing Burpee
Min 2: 3 Heavy Deadlifts + 2 Bar Facing Burpees
Min 3: 3 Heavy Deadlifts + 3 Bar Facing Burpees
Min 4: 3 Heavy Deadlifts + 4 Bar Facing Burpees
Min 5: 3 Heavy Deadlifts + 5 Bar Facing Burpees...

ALWAYS do 3 Deadlifts and add 1 Bar Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 205-245# Deadlift
RX Women: 125-165# Deadlift

RX + Men: 275-315# Deadlift
RX + Women: 185-205# Deadlift

Good scaled weight ideas:
Men: 155#
Women: 85#

Goal: Choose a weight that is heavy for you, but you will always be able to do 3 with good form.  Get at least 10 min!

5 Rounds

Each Round is 3 Min AMRAP
100 Meter Farmer Carry
Max Wall Balls

No Rest Between Rounds

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds

Goal: 80-100 Wall Balls or More

12 Min AMRAP
12 Mountain Climbers
6 Burpees
12 KB/DB Swings

Idea weight for Men: 35-55#
Idea Weight for Women: 12-25#

Score:  Total completed rounds + any additional reps

Goal:  6 Rounds or More

4 Rounds
40 Mountain Climbers
20 Burpees
10 Double Dumbbell Hang Snatch

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

RX + Men/Women: 6 Rounds

RX + Option 2: Wear a Vest

Score: Total Time

Goal: (For RX) 16 Min or Less

3 Rounds for Time
Run 400 Meters
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

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

Score:  Total Time

Goal: Under 15 min

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDSYou may also want to add in the Overhead Warm up or one of the Bodyweight Warm Ups from Members Only as well!

See Members Only for those demo videos!

Metcon (Time)

10 Rounds
6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Jump Overs or Step Up and Overs

Idea Weight for Men: 25-35#
Idea Weight for Women: 10-20#

Score: Total Time to Complete

Goal: 12 Min or Less

Time Cap: 15 Min

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDSGo ahead and add in the Overhead Warm UP today too!

Both are found in Members Only!

Metcon (Time)

For TOTAL Time
(Including Rest)

3 DB Push Press Right
3 DB Push Press Left
3 Box Jump Overs
6 DB Push Press Right
6 DB Push Press Left
6 Box Jump Overs
9 DB Push Press Right
9 DB Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs
15 DB Push Press Right
15 DB Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 DB Push Press Right
3 DB Push Press
Left
3 Box Jump Overs

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

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

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Goal:  Stand by - I am actually not sure until we test tomorrow.

5-10 reps of quality movement through teach

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

See video demo on Members Only!After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
5 Deadlifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total reps

Score #2 is the weight you chose.

Goal: Go heavy but be able to go unbroken on the deadlifts.  For the squats - 15-20 or more per round.

14 Min AMRAP

7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps

Goal: 7 Rounds or more!

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 REPSSee video demo on Members Only for full demo of each peice of this warm up!

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
7 Toes to Bar
7 Push Ups
7 Pull Ups
7 Push Ups

No RX Plus option for weight vest...you don't need that!  Just do more rounds this time!

8 Rounds
1 Min Jog, Row, Bike, Single Unders or Taps
12 Lunges
12 Sit Ups

No need for any weight today at all!  If you are feeling super amped you can hold a single dumbbell or kb at the chest!

See below for mama sit up subs.

Score: Total Time to complete 8 Rounds

Goal: Under 20 Min

4 Rounds for Time

Run 400 Meters
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
16 Toes to Bar

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

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

10 Min AMRAP
10 Dumbbell Snatch (Alternating)
10 Push Ups
10 Jump Overs

RX Men: 40# DB / 24"ish Jump Over
RX Women: 25# DB  /20"ish Jump Over

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

Score: Total Rounds + Any Additional Reps

Goal: KEEP MOVING

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs

Idea Weight for Women: 12-25# KB  OR 10-15# DBs

Score: Total number of completed rounds + any additional reps

Goal: 5 Rounds or more

I know many of you thought that the day we did Jackie was Miranda's birthday because it was a repeat from her birthday LAST year - but TODAY is actually her birthday!  And, since Jackie was already taken - enjoy this little mash up of a few of her favorite things.

For Total Time (Including Rest)

36 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

36 Devil Press

RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters

RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters

Score: Total Time

Goal: Around 20 Min or Less

For Time:
Run 1 Mile
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 185#
RX Women: 125#

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

Goal: 15-20 Min or Less

For Time

Run 800 Meters
Then
4 Rounds
10 Hang Power Snatch
20 Wall Balls
Then
Run 800 Meters

RX Men: 75# Bar, 20#ish Ball
RX Women: 55# Bar, 13-15# Ball

RX +: 15 Hang Power Snatch + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

**Goals are not CAPS.  Just an idea of how long we designed the workout to take so you can scale appropriately.

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Burpees
10 Step Ups
5 Ring/TRX or Bent Over Rows

No weight necessary!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds or More!

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

9 Burpees
9 Box Jumps
9 Pull Ups

No RX +!  Just do MORE!!

(See Program C for Muscle Up Option)

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-10 Rounds +

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

RX Men: 95#
RX Women: 65#

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

Goal: Get at least 4 -5 clean and jerks per minute!

8 Rounds
20 Single Unders or Dumbbell Skip Overs
10 Step Ups
8 Sit Ups

No weight necessary!

Score: Total Time

Goal:  Under 15 Min

8 Rounds
30 Double Unders
8 DB Step Up Overs
10 Toes to Bar/V-Ups

RX Men: 40# DBs (V-Ups allowed as RX)
RX Women: 25# DBs (V-Ups allowed as RX)

RX+ Men: 40 Double unders, 50# DBs, Must be Toes to Bar
RX+ Women: 40 Double Unders, 35# DBs, Must be Toes to Bar

Box Height:

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

Score: Total Time

Goal:  Under 20 Min

For Max Reps of Devil Press:

5 Rounds

Each Round is on a 3 Min Clock:

Run 400 Meters
Max Reps Devil Press in Remaining Time

No Rest between rounds.  When the clock hits 3:00 you run again.  Same at 6:00, 9:00 and 12:00.

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

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

RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest.  Do one or the other!

Score: Total number of Devil Press Reps combined at the end.

Metcon (AMRAP - Reps)

9 Min AMRAP
(As Many Reps as Possible in 9 Min)

2 Goblet Squats
2 Ring Rows (or TRX Rows)
4 Goblet Squats
4 Rows
6 Goblet Squats
6 Rows
8 Goblet Squats
8 Rows...

Get as far as you can in 8 min.

See below for other sub options.

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

Score: Total reps added up at the end.

Goal: get through the 10s or more!

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 Squat Cleans
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
8 Squat Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

RX Men: 95#
RX Women: 65#

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

Score: Total reps added up at the end!

Goal: Get through the 12s at least!

10 Rounds

1 Min On
1 Min Off

When you are ON:

2 Wall Walks +
Max Reps DB Burpee Power Cleans

RX Men: 40#
RX Women: 25#

RX + 3 Wall Walks

Score: Total DB Burpee Power Cleans

Goal: Good Times

This workout was originally posted on 08/08/2018!  This is your chance to see if you have improved and also earn a point if you are part of the Challenge!

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

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

Goal: 5 Rounds +

This workout was originally posted on 08/08/2018!  Getting a better score is worth a point for the Miranda vs Julian Challenge but is great for ANYONE to see if they've done enough work to improve!

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Box Height:

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

Score: Total Time

Goal: Under 15 Min

We did this workout earlier this month and we are re-testing to see if you can improve on your time!  This is for a Julian vs Miranda Challenge Point, but also a great test for ANYONE!  See if you have done enough work this month to improve!

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

10 Min AMRAP
5 Burpees
10 KB/DB Swings

Idea weight for Men:  35-50 # KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total number of completed rounds and reps

Goal: 7 rounds or more!

Every Minute on the Minute for as long as you can last

5 Lateral Burpees over the Bar
1 Power Cléan

On minute 2 you do:

5 Lateral Burpees over the Bar
2 Power Cleans...

Every minute you will start with the 5 Lateral Burpees over the bar and add 1 rep on the power cleans.

RX Men: 115#
RX Women: 75#

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

Score:  Total COMPLETED minutes (minutes where you accomplish all of the work) + any additional reps into the next minute.

Goal: 8 Rounds +

For Total Time
40 Weighted Sit Ups
Then 8 Rounds
8 DB Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
40 Weighted Sit Ups

RX Men: 20-25# ish Sit Up / 40# DBs
RX Women: 12-15# ish Sit Up / 25# DBs

RX + Men: 20-25#ish Sit Up / 50# DBs
RX + Women: 12-15#ish Sit Up / 35# DBs

Step Up Height:

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

Score: Total Time

Goal: Under 20 Min

5 Rounds for Time:
Run 400 Meters
7 Push Up + Renegade Rows
14 DB Step Ups (alternating)

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

RX + : Go faster

See additional scoring option for team version.

Score: Total Time

Goal: 20 - 25 Min or Less

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
30 Single Unders or Taps
10 Swings
10 Goblet Squats

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total number of completed rounds/reps

Goal: 5 Rounds or More!

10 Min AMRAP
30 Double Unders
10 DB Hang Squat Cleans

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

RX + Men: 40 Double Unders + 50# DBs+
RX + Women: 40 Double Unders + 35# DBs+

Score: Total Rounds + any additional reps

Goal: 6+ Rounds

For Time:
75 Burpee Pull Ups

Every Minute Perform:
3 Deadlifts (separate score)

RX +: 100 Burpee Pull Ups

You wil have 1 score for your total time and 1 score for the weight you choose for your deadlifts.

Goal: Go heavy but unbroken - under 17 Min.

Every 4 Min for 5 Rounds
Run 200 Meters
15 DB Push Press
15 Box Jump Overs

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

RX + Men: 50#  DBs + and each round is every 3 Min!
RX + Women: 35# DBs + and each round is every 3 Min!

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

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

15 Min AMRAP
3 Front Squat
3 Toe to Bar
6 Front Squat
6 Toe to Bar
9 Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

RX Men: 115#
RX Women: 75#

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

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the 

5-8 Rounds
10 Step Ups Right
20 KB/DB Deadlifts
10 Step Ups Left

Idea deadlift weight for men: 50-70# (total)
Idea deadlift weight for women: 35-50# (total)

Goal time: 15 min or less

**added 3 extra rounds as an option this time!  If you finish 5 under 10 min - do 3 more!

3 Rounds
30 Overhead Lunges Right
30 DB Power Cleans
30 Overhead Lunges Left

Rest 3 Min Between Rounds

RX Men: 35-40# OH Lunge, 2 x 35-40# DB Power Clean

RX Women: 20-25# OH Lunge, 2 x 20-25# DB Power Clean

RX + Men: 50-55# OH Lunge, 2 x 50# DB Power Clean
RX + Women: 30-35# OH Lunge, 2 x 35# DB Power Clean

Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Dumbbell Skip Overs
10 KB or DB Swing
5 Inchworms

Idea weight for Men: 35-50# KB or DB

Idea weight for Women: 12-25# DB or KB

Score: Total completed rounds and reps.

Goal: 6 Rounds or More!

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
20 DB Snatch (Alternating)
10 Toes to Bar/V-Ups

RX Men: 40# DB (V-Ups or TTB are RX)
RX Women: 25# DB (V-Ups or TTB are RX)

RX + Men: 50# DB + (TTB)
RX + Women: 35# DB + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Then

Rest 3 Min

Then

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

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

Score: Total Time including the 3 min Rest

Goal: Under 22 min TOTAL

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Min

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

10 Rounds for Time
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells

Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time

Goal: 25 Min or Less

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

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

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

For Time

4 Rounds
Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

*** Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.

7 Rounds
30 Seconds Taps
10 Alternating Lunges
5 Dumbbell Push Press Right
5 Dumbbell Push Press Left

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

Score: Total Time

Goal: Under 14 Min

7 Rounds
30 Double Unders
5 Right Arm Up/Left Arm at Shoulder Alternating Lunges
5 Left Arm Up/ Right Arm at Shoulder Alternating Lunges
10 Push Press

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

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

Score: Total Time

Goal: Under 15 Min

4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 Deadlifts
6 Jump Overs

RX Men: 185#
RX Women: 125#

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

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

6 Rounds for Time
12 Hang Clean and Press
12 Goblet Squat

Idea weight for Men: Single KB or DB 30-50# or Pair of DBs 15-20#

Idea weight for Women: Single KB or DB 12-24# or Pair of DBs 8-12#

Score: Total Time

Goal: Under 12 Min

6 Rounds for Time
6 Hang Clean and Jerks
18 Wall Balls

RX Men: 115#, 20#ish Ball
RX Women: 75#, 13-15#ish Ball

RX + Men: 135#+, 20#ish Ball
RX + Women: 85# +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)

Min 1: Run 200 Meters
Min 2: Max KB/DB Swings
Min 3: Max Burpees

RX Men: 50-55#
RX Women: 30-35#

RX+: 7 Rounds (21 Min)

Score: Total reps of KB/DB Swings and Burpees added up at the end.

Goal: 170 or more reps!

15 Min AMRAP
(As many rounds and reps as possible in 15 Min)

3 Ring/Supine Rows or Upright Rows
6 Knee or Elevated Push Ups
9 Air Squats

No weight needed for this one!

Score: Total completed rounds and reps

Goal: 7 Rounds or More!

20 Min AMRAP
3 Strict Pull Ups
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

Score is total rounds and reps!

PART 1

In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Clean and Jerk in the remainder of the time.

REST 2 MIN BEFORE PART 2

RX Men: 95#
RX Women: 65#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!

PART 2

For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters

Use the same weight!

Score: Total Time

Goal:  Can you beat 5 min??

4 Rounds
30 Skip Overs
20 Squat and Press or Wall Ball
10 Ring/TRX Rows, or KB/DB Upright Rows

See write up for weight suggestions.

Score: Total Time

Goal: 15 Min or Less

The RX+ Version is the Official Wodapalooza Version.  I will put official SCALED options under scaled.

For Time

100 Double Unders
60 Wall Balls
30 Pull Ups
100 Double Unders

RX Men: 20#
RX Women: 14#

RX + (Official WZA standard): Do 150 double unders, ball MUST be shot to 10 ' for both Men and Women, Pull Ups are Chest to Bar.

Scaled (official WZA scales): BARBELL hop overs, jumping chest to bar pull ups, ball still has to go to 10'

Score: Total Time

Goal: Have fun!

Official WZA time Cap: 12 Min

***If you aren't actually signed up for the WZA challenge - just do the workout and make it work for you- oh and no time cap!

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
6 DUMBBELL SNATCH (ALTERNATING)
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
10 DUMBBELL SNATCH (ALTERNATING)
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
14 DUMBBELL SNATCH
14 BOX JUMPS
14 PUSH UPS

RX Men: 40# DB, 22-24" ish Box
RX Women: 25# DB, 18-20" Box

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian