For Time

6 Rounds
15 KB/DB Deadlifts
10 Dips

12 Min AMRAP

5 KB/DB Swing
5 KB/DB Press
5 Goblet Squats
20 Taps

5 Rounds

30 Seconds of Single Unders, Jog, Row, Bike, or Taps
5 Unweighted Windmills Right
5 Unweighted Windmills Left
5 Inchworms

4 Rounds

1 Min Low Step Ups
6 Burpees
12 Squats
1 Min Low Step Ups
6 Burpees
12 Ring/TRX Rows or UPRIGHT row

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

5 Rounds

40 Double Unders
20 Wall Balls

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

30 Double Unders/Mountain Climbers
15 KB/DB Swings
10 Sit Ups

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

20 Mountain Climbers
10 KB/DB Swings
7 Sit Ups

For Time:

30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

10 Rounds

10 Goblet Squat + Press Overhead
10 Step Ups (Alternating)

As Far As Possible in 16 Min

Run 100 Meters
1 Deadlift
Run 100 Meters
2 Deadlifts
Run 100 Meters
3 Deadlifts
Run 100 Meters
4 Deadlifts...

Keep adding 1 Deadlift Every Time Until Time is UP!

PROGRAM A

For Time
100 Mountain Climbers or 400 Meter Run
75 Air Squats
50 Kettlebell Swings
75 Air Squats
100 Mountain Climbers or 400 Meter Run

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

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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Mountain Climbers
20 Squats
10 KB/DB Swings

Idea weight for Men: 30#
Idea weight for Women: 20#

PROGRAM B

3 Rounds
50 Double Unders / DB Hop Overs
30 Sumo Deadlift High Pull
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

RX +: 75 Double Unders and 4 Rounds Total

5 Rounds
30 Taps, Plate Hops, or DB Skip Overs
15 Upright Row
7 Burpees

Idea weight for Upright Row:

Men: 30-50# Single Dumbbell/Kettlebell or set of lighter dumbbells

Women: 10-25# Single Dumbbell/Kettlebell or set of lighter Dumbbells

Score: Total Time

Goal: Under 12 MinFor this workout you can choose between taps, single unders, plate hops, or dumbbell skip overs for the first part.  See demo video for examples of all of these!  If you are unable to do any of these (can't hop or jump) you may always sub a low step up.

PROGRAM B

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

RX+ Option:
Use a higher box.  For example - Men use 30" and Women 24"

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: 40 Seconds Low Running (if possible) Step Ups
Min 2: 8 Goblet or Dumbbell Lunges + 4 Push Press

Idea Weight for Men: 30-55# Single KB/DB or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB or pair of lighter dumbbells

PROGRAM A

3 Rounds
Each Round is on a 5 Minute Clock
Run 400 Meters
3 Wall Walks
Max Reps Push Ups

RX +: 5 Wall Walks

15 Min AMRAP
1 Min Row, Bike, Jog, Low Step Ups, Taps
3 Inchworms
10 Push Ups

No weight needed today!

PROGRAM B

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / and take reps up to 8 + 8
RX + Women: 75# + / and take reps up to 8 + 8

4 Times You Will Complete:

4 Rounds
8 Goblet Squats
8 Ring/TRX Rows (or bent over rows - 8 each side)

Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total time including rest minutes
Goal: Under 20 Min

PROGRAM A

FOR TIME

10-1 Devil Press
5 Thrusters Between Each Set

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

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

PROGRAM B

5 Rounds:
Each Round is for Max Reps
Each Round is in a 2 Min Window:

Run 200 Meters
then
Max Reps Clean and Jerk
in remainder of 2 min!

Rest 2 Min between rounds!

RX Men: 135#
RX Women: 85#

RX Plus Men: 135# Power Snatch
RX Plus Women: 85# Power Snatch

7 Rounds
1 Min Mtn Climbers/Step Ups
1 Min Dumbbell Clean and Press

Idea weight for Men: 30-50#
Idea weight for Women: 10-25#

PROGRAM B

10 Min AMRAP
(As Many Rounds and Reps in 10 Min)
8 Hang Power Snatch
10 Back Squats

RX Men: 75#
RX Women: 55#

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

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 KB Swings
10 Air Squats

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

PROGRAM A

10 Rounds for Time
5 Toes to Bar or V-Ups
10 Push Ups
20 Double Unders

10 Rounds
5 Sit Ups
7 Push Ups
15 Single Unders or Dumbbell Skip Overs

No weight needed today!

PROGRAM B

EMOM For as Long as You Can Last
(Up to 20 Min)
6 Deadlift
3 Lungester

(Both Movements Performed on SAME MINUTE)

RX Men: 75-95#
RX Women: 55-65#

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

10 Rounds
(This will take EXACTLY 15 Min)

30 Seconds KB/DB Deadlifts
30 Seconds Lunges
30 Seconds Rest

Idea weight for Men: 30-55# single kb/db - OR - lighter PAIR of dumbbells
Idea weight for Women: 12-25# single kb/db - OR - lighter PAIR of dumbbells

PROGRAM B

8 Rounds
10 Push Press
7 Burpee Box Jump Overs

RX Men: 95#
RX Women: 65#

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Overhead Press
4 No Push Up Burpee to Plate

Idea weight for Men: Single 30-55# KB/DB - OR - Lighter pair of dumbbells
Idea weight for Women: Single 12-25# KB/DB - OR - Lighter pair of dumbbells

PROGRAM A

4 Rounds for Time
Run 400 Meters
15 KB Swings
15 RIGHT FOOT - LEFT SHOULDER Step Ups
15 KB Swings
15 LEFT FOOT - RIGHT SHOULDER
Step ups

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

RX +:  5 Rounds

PROGRAM A

10 Rounds
11 Wall Balls
11 Pull Ups

RX Men: 20#ish Ball to 10'ish
RX Women: 13-15#ish Ball to 9'ish

10 Min AMRAP
As Many Rounds and Reps as Possible in 10 Min

7 Squat and Press
7 Ring/TRX Rows

Idea Weight for Men: 40-60# KB or 25-30# DBs
Idea Weight for Women: 20-35# KB or 10-20# DBs

PROGRAM B

5 Rounds

Each Round is 90 Seconds of Work Followed by 30 Seconds of Rest
During the 90 Seconds of Work:
3 Wall Walks
Max Reps Power Snatch

RX Men: 75#
RX Women: 55#

RX + Men: 95#+ / 4 Wall Walks
RX + Women: 65# + / 4 Wall Walks

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
3 Inchworms
10 Alternating Dumbbell Snatch

Idea weight for Men: 30-50#
Idea weight for Women: 12-24#

PROGRAM B

For Time:
Run 800 Meters
30 Hang Squat Cleans
Run 400 Meters
20 Hang Squat Cleans
Run 200 Meters
10 Hang Squat Cleans

RX Men: 95#
RX Women: 65#

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

7 Rounds
30 Seconds Jog, Row, Bike, Single Unders or Taps
30 Seconds Air Squats

No weight needed today!

PROGRAM B

3 Rounds for Time
25 Strict Press
25 Box Jump Overs

RX Men: 75#
RX Women: 45#

RX+ Men: 95#
RX+ Women: 55-65#

12 Rounds
8 Press
8 Step Ups (alternating)

Idea weight for Men: Pair of 20-30# DBs or single 30-55# KB/DB
Idea weight for Women: Pair of 10-15# DBs or Single 12-25# KB/DB

PROGRAM B

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Toes to Bar or V-Ups
8 Bent Over Rows
16 Alternating Bodyweight Lunges

RX Men: 95#
RX Women: 65#

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

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

8 Sit Ups
8 Bent Over Rows Right
8 Bent Over Rows Left
8 Alternating Lunge

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

PROGRAM B

Part 1
40 Thrusters
30 Bar Facing Burpees

Rest 5 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

Score: Total TIme
Goal: Under 6 Min

Part 2
30 Bar Facing Burpees
40 Thrusters

Use same weight that you used for Part 1.

Score: Total Time
Goal: You guessed it - Under 6 Min.

PROGRAM A

3 x 4 Min AMRAP
(3 Times you will complete a 4 Minute AMRAP - As Many Reps as Possible in 4 Min)

Each AMRAP is:
1 Burpee
1 Box Jump Over
2 Burpees
2 Box Jump Overs
3 Burpees
3 Box Jump Overs...

Keep going and get as far as you can in 4 min.

Rest 2 Min Between AMRAPS

When you start next AMRAP - start COMPLETELY over from 1-1.

PROGRAM B

FOR TIME

30 Shoulder Press
30 Push Press
30 Push Jerk

Every time you break - Run 200 Meters

RX Men: 95#
RX Women: 55#

RX+ Men: 115#+
RX+ Women: 65#+

5 Rounds
10 DB Press Right
10 DB Press Left
1 Min Taps, Jog, Row, Bike Single Under

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

PROGRAM B

For Time
25 Hang Power Cleans
20 Front Squats
30 Back Squats
20 Front Squats
25 Hang Power Cleans

RX Men: 95#
RX Women: 65#

FOR TIME

30 DB/KB Deadlift
30 Air Squats
20 DB/KB Deadlift
20 Air Squats
10 DB/KB Deadlift
10 Air Squat
20 DB/KB Deadlift
20 Air Squats
30 DB/KB Deadlift
30 Air Squats

Idea Weight for Men: 30-50# Single KB/DB - or - Pair of lighter Dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - Pair of lighter Dumbbells

PROGRAM A

EMOM 15 Min
12 Double Unders
8 KB Swings
6 Push Ups

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

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

4 Push Ups
8 KB/DB Swings
12 Plate Hops

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-24# KB/DB

PROGRAM B

For Time
30 Front Rack Lunges
20 Pull Ups
30 Overhead Lunges
20 Pull Ups
30 Front Rack Lunges
20 Pull Ups
30 Overhead Lunges

RX Men: 75#
RX Women: 55#

8 Rounds
12 Alternating Bodyweight Reverse Lunges
8 Upright or Ring/TRX Rows

If doing upright rows:
Men: 30-50# KB or Single DB
Women: 12-25# DB or Single DB

PROGRAM A

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

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

PROGRAM A

Every Minute for 15 Min
15 Double Unders
5 Thrusters

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

EMOM

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

No weight needed today!

PROGRAM A

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Mountain Climbers
20 Alternating Bodyweight Lunges
10 DB Deadlifts 2 Head Touch

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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Mountain Climbers
6 Lunges
6 KB/DB Deadlifts

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

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

PROGRAM A

4 Rounds
20 Pull Ups
20 Push Press
12 Jump Overs

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

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

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

PROGRAM A

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

4 DB Power Cleans
8 Lateral Burpees Over the DBs

Rest 1 Minute Between AMRAPS

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

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

(After all of that)....

Rest 1 Min

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

PROGRAM A

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

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

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

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

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

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

PROGRAM A

3 Rounds
16 DB Step Up Overs
20 Wall Balls

Rest 3 Minutes

Repeat

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

PROGRAM A

For Time:
Run 600 Meters
30 Supine Ring/TRX/Bar in Rack Rows
30 Push Ups
Run 400 Meters
20 Supine Ring/TRX/Bar in Rack Rows
20 Push Ups
Run 200 Meters
10 Supine Ring/TRX/Bar in Rack Rows
10 Push Ups

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

PROGRAM A

3 Rounds
Each Round is For Time:

20 Dumbbell Power Snatch (Alternating)
40 DB Front Squats
20 Dumbbell  Power Snatch (Alternating)

Rest 2 Min Between Rounds

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

3 Rounds

15 Dumbbell or Single Kettlebell Deadlifts
30 Air Squats
15 Dumbbell or Single Kettlebell Deadlifts

Rest 1 Min between Rounds

Idea weight for Men: Single 50#ish DB/KB - or - set of lighter dumbbells
Idea weight for Women: Single 35#ish DB/KB - or - set of lighter dumbbells

PROGRAM A

For Time:
100 Double Unders
50 Single Arm DB Overhead Lunges (25R/25/L)
50 Toes to Bar or V-Ups
50 Single Arm DB Overhead Lunges (25R/25L)
100 Double Unders

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

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

15 Single Unders or DB/Skip Overs
10 Alternating Lunges
5 Sit Ups

No weight needed today!  But if you want to add a light (10-15# plate or dumbbell to hold overhead for the lunges - give it a try!)

PROGRAM A

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1 DB Hang Clean and Jerk
1 Burpee
2 DB Hang Clean and Jerk
2 Burpees
3 DB Hang Clean and Jerk
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

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

AMRAP 12 Minutes
(As Far as you can get in 12 Min)

1 Kettlebell Swing
1 Inchworm
2 Kettlebell Swings
1 Inchworm
3 Kettlebell Swings
1 Inchworm
4 Kettlebell Swings
1 Inchworm...

Keep adding one KB or DB swing each time with 1 inchworm in between.

Idea weight for Men: 30-50# Single DB or KB
Idea weight from Women: 12-25# Single DB or KB

15 Min EMOM
(Every Minute on the Minute for 15 Minutes)

5-7 Ring/TRX/Upright Rows
5-7 Plate Hops or Step Ups

(Both done in same minute - every minute for 15 min)

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

30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Goblet Squat + Press (Thruster)
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Burpees

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

PROGRAM A

12 Min EMOM
(Every Minute on the Minute for 12 Min)

7 Pull Ups
7 Box Jump Overs

No weight needed!

PROGRAM A

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

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

PROGRAM A

4 Rounds
Run 400 Meters
12 Devil Press + Step Up

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

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

4 Hang Power Clean
4 Weighted Step Ups
6 Dumbbell Jump Overs

Idea weight for Men: Single 30-50# Kettlebell or Dumbbell - or - set of lighter 15-25# Dumbbells
Idea weight for Women: Single 12-25# Kettlebell or Dumbbell - or - set of lighter 8-12# Dumbbells

PROGRAM A

Part 1
6 Min AMRAP
4 DB Power Cleans
4 DB Front Squats
6 DB Facing Hop Overs

Rest 3 Min Before Part 2

Part 2
Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

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

6 Rounds
1 Min Jog, Row, Bike, Single Unders, Low Step Ups, or Taps
10 KB/DB Swing
10 Squat (no weight)

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

Score: Total Time
Goal: Under 15 Min

PROGRAM A

5 Rounds for Time
Run 200 Meters
18 KB Swings
Run 200 Meters
36 Air Squats

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

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

3 Inchworms
12 Lunges

Oh man - super simple and super sneaky!

PROGRAM A

4 Rounds
Each Round is:

2 Wall Walk
16 Reps 1/2 Up 1/2 Down Lunge Right Arm
2 Wall Walk
16 Reps 1/2 Up 1/2 Down Lunge Left Arm
2 Wall Walk

Rest 1 Min Between Rounds

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

7 Rounds

30 Seconds Taps, Single Unders, Mountain Climbers
12 KB/DB Deadlifts
8 Ring/TRX/Band/Upright Rows

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

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

3 Burpees
5 Shoulder Press
3 Burpees
10 Air Squats

Idea weight for Men: 30-50# Single KB or DB - or lighter pair of dumbbells
Idea weight for Women: 12-25# Single KB or DB - or lighter pair of dumbbells

PROGRAM A

5 Rounds for Time
30 Double Unders
20 Dumbbell Deadlifts
10 Pull Ups

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

PROGRAM A

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks
Min 2: 4 DB Facing Burpees +  4 Thrusters

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

PROGRAM A

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

4 Rounds
Each Round is:

1 Min Max Ring/TRX/Upright Row
1 Min Push Ups
1 Min DB/KB Swings
1 Min Squats

Idea weight for swings:

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

PROGRAM A

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Run 200 Meters
Min 2: 10 Weighted Step Up Overs

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

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

30 Seconds Taps, Single Unders, Jog, Bike, Row
10 Step Ups

PROGRAM A

For Time:
75 DB Hang Squat Cleans

Every Minute on the Minute - 2 Man Makers

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

10 Rounds
7 KB/DB Deadlifts
5 KB/DB Goblet Squats
10 Shoulder Taps (Alternating)

Idea weight to use:

Men: 30-55# Single KB/DB - or - pair of lighter dumbbells
Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

PROGRAM A

AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)

10 DB Shoulder to Overhead
7 DB Facing Burpees

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

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

7 DB or KB Shoulder Press
4 Burpees

Idea weight:

Men: Single 30-55# KB - or - pair of 15-25# DBs
Women: Single 12-25# KB - or - pair of 8-15# DBs

PROGRAM A

3 Rounds
20 Pull Ups
20 Double Dumbbell Snatch

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

5 Rounds
15 KB/DB Swings
10 Single Arm KB/DB Row Left
10 Single Arm KB/DB Row Right

Idea weight:

Men: 30-55# KB/DB for Swing - Potentially lighter weight for Rows
Women: 12-25# KB/DB for Swing - Potentially lighter weight for Rows

PROGRAM A

4 Rounds
200 Meter Farmer Carry
15 Box Jumps
30 Front Rack Lunges (Alternating)
15 Box Jumps

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

PROGRAM B

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

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

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
5 POWER SNATCH
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

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

RX Men: 75#, 22-24" BOX
RX Women: 55#, 18-20" BOX

5 Min AMRAP  (As Many Rounds as Possible in 5 Min)
5 KB Swings
5 Jump/Skip Overs or Step Ups
5 Push Ups

After 5 Min - Rest 3 Min
After 3 Min Rest

7 Min AMRAP (As Many Rounds and Reps as Possible in 7 Min)
7 KB Swings
7 Jump/Skip Overs or Step Ups
7 Push Ups

Idea weight for KB/DB Swings:

Men: 30-50#
Women: 12-25#

PROGRAM B

For Time
100 Thrusters
Every Time You Break(put the bar down) : 5 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 Air Squats or Jumping Squats
4 No Push Up Burpees (up downs)

No weight needed today!

PROGRAM B

For Time
Run 200m
36 Deadlifts
Run 400m
24 Power Cleans
Run 600 Meters
12 Squat Cleans
Run 800m

RX Men: 95#
RX Women: 65#

PROGRAM A

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Dumbbell Step Ups (alternating)

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

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

4 Ring/TRX Rows
8 Alternating Step Ups

(See sub options for rows in write up)

These step ups are written as unweighted - but if you want to do them with some light dumbbells - we say go for it!

PROGRAM B

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 Push Press

Rest 2 Min Between AMRAPS

RX Men: 95#
RX Women: 65#

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

20 Taps or Single Unders
7 Press

Rest 1 Min After Each 3 Min AMRAP

Idea weight for Men: SINGLE 30-50# KB/DB - OR - PAIR of lighter DBs
Idea weight for Women: SINGLE 12-25# KB/DB - OR - PAIR of lighter DBs

PROGRAM B

5 Rounds
Every Round is Exactly 3 Min

Run 200 Meters
10 Burpees
Max Clean and Jerks

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

PROGRAM B

PART 1
FOR TIME
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

PART 2
2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

PART 3
3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups

Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)
Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)

PROGRAM A

6 Rounds
2 Wall Walks
25 Wall Balls

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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Inchworms
15 Air Squats

PROGRAM B

4 Rounds
20 Pull Ups
15 Power Snatch
40 DB Hop Overs

RX Men: 75#
RX Women: 55#

6 Rounds
10 DB Bent Over Row Right
10 DB Bent Over Row Left
10 DB Hang Snatch Right
10 DB Hang Snatch Left
20 DB Skip Overs

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

PROGRAM B

For Time
30 Jerks
60 DB Step Up Overs
30 Jerks

RX Men: 95# and 40# DB Step Up Overs (in each hand)
RX Women: 65# and 25# DB Step Up Overs (in each hand)

4 Rounds
10 DB/KB Press
20 DB/KB Swings
10 DB/KB Press

Rest 1 Min between rounds

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

PROGRAM B

10 Rounds
Run 200 M
4 Squat Cleans

No RX or RX+

8 Rounds
Each Round is

1 Min: Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
1 Min: 10 Goblet Squats

Idea weight for Men: 30-55# KB/DB
Idea weight for Women: 12-30# KB/DB

PROGRAM A

Part 1
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
DB Burpee Deadlifts
Rest 2 Min Before Part 2

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

Part 2
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Burpee Box Jumps
Rest 2 Min before Part 3

RX Men: Roughly 22-24" Box
RX Women: Roughly 18-20" Box

Part 3
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Burpees

PROGRAM B

5 Rounds
Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

7 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB
Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time
Goal: Under 20 Min

PROGRAM A

FOR TIME

30 Devil Press
30 Toes to Bar / V-Ups
30 Box Jumps
20 Devil Press
20 Toes to Bar / V-Ups
20 Box Jumps
10 Devil Press
10 Toes to Bar / V-Ups
10 Box Jumps

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

AMRAP 12 MIN
(As Many Rounds and Reps as Possible in 12 Min)
10 KB Swing
10 Sit Up (or Mama Sub)
10 Plate Hops, Hop Overs, or Step Ups

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

PROGRAM B

EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 Hang Clean Thrusters (Hang Clusters)

RX Men: 75-95#
RX Women: 55-65#

AMRAP 15 MIn
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Jog, Row, Bike, Taps, Single Unders, Low Step Ups
7 Goblet Squat + Press

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

PROGRAM B

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

12 Deadlifts
24 Unweighted Alternating Lunges

RX Men: 135#
RX Women: 85#

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
6 KB/DB Deadlift
8 Bodyweight Lunges

Idea weight for Men: Single 30-55# KB/DB - or - Pair of lighter 20-30# dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of lighter 8-20# dumbbells.

PROGRAM A

2 Rounds
400 Meter Farmer Carry
7 Wall Walks
20 Burpees

RX Men: 40-50# DBs/KBs for Carry
RX Women: 25-35# DBs/KBs for Carry

4 Rounds
1 Min Weighted Farmer Carry or Low Step Up
4 Inchworms
10 Burpees

Idea weight for Men: 2 dumbbells - 15-25# - or - Single 30-55# KB/DB
Idea weight for Women: 2 dumbbells - 8-15# - or Single 12-25# KB/DB

PROGRAM B

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
12 Hang Power Snatch
12 Jump Overs

Rest 3 Min Before Part 2

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
9 Hang Power Snatch
8 Jump Overs

Rest 2 Min Before Part 3

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Hang Power Snatch
4 Jump Overs

PROGRAM A

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

10 Rounds
5 Ring Rows or Swings
7 Push Ups
9 Squats
20 Taps

If doing swings use:

Men: Around 25-40#
Women: 10-25#

PROGRAM A

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

2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers
…
Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min.

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

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
8 Hang Dumbbell Snatch (Alternating)
12 Mountain Climbers

Idea weight for Men: 25-40# Single Dumbbell/ KB
Idea weight for Women 10-25# Single Dumbbell/KB

PROGRAM B

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)

8 Push Press
6 DB Step Up Over / or BB Step Up

RX Men: 75# Bar, 40# DBs (if using for step up overs)
RX Women: 55#, 25# DBs (if using for step up overs)