4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Run 200 Meters
Max Reps DB Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Run 200 Meters
Max Reps Toes to Bar / V Ups

Rest 1 Min

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

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

PROGRAM B

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Run 200 Meters
Max Reps Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Run 200 Meters
Max Reps Toes to Bar / V Ups

Rest 1 Min

RX Men: 75#
RX Women: 55#

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

Score:  Combined total of hang squat cleans and toes to bar at the end!

Goal: 100 +.

PROGRAM C

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
then
Max Reps Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
then
Max Reps Toes to Bar / V Ups

Rest 1 Min

RX Men: 75#
RX Women: 55#

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

NOTES:

SO from 0:00 to 2:00 on the clock you wil run 200 meters and then spend the rest of the time getting as many hang squat cleans as possible.  When the clock hits 2:00 you will rest until 3:00.  Then, from 3:00-5:00 you will run 200 meters and then do as many reps as possible of toes to bar or v-ups.  Then you will rest until 6:00.

Repeat that WHOLE thing 3 more times (total of 4 rounds).

You will want to choose a weight that you think you will always be able to pick it up and do at least 5.  We are shooting for 12 or more per round (of each).  Some of you may be able to go much heavier than what is listed - some obviously should go lighter!

If you are unable to run for space or weather reasons you have a few options.  You can sub 1 min of double or single unders.  1 min of taps.  Or even 1 min of no push up burpees.

For the hang squat cleans bring the bar to the hips with the grip outside of the legs.   Dip by hinging at the hip slightly and allowing the bar to travel down the leg.  Keep heels down, chest lifted and bar close.  Arms are straight.  Stand up hard and fast.  Shrug.  As the bar travels up the body keep it close by bringing the elbows high and outside. Pull YOURSELF down and bring the elbows around fast.  Land in the squat with elbows high! Heels are down, butt lower than knees, knees out, chest up and belly tight.  No plopping!! Stand.

For the toes to bar you may sub knees up or v- ups.  You can even sub regular sit ups if necessary to get 12 or more per round.

Mommas - our fave sit up subs for pregnancy/post are ball slams or kb swings.  Ball slams are better for this workout if you can make it happen.  If not sub no push up inchworms.