For Time:

50 Lungesters

Every Min on the Min 4 Burpees

RX Men: 75#
RX Women: 55#

RX + Men/Women: 70 Lungesters - 5 Burpees Per Minute

(If you are super duper bad a@@ feel free to try 95 for men and 65 for women)

Score: Total Time

Goal: Under 12 Min.  Can you go under 10?

PROGRAM A

For Time:

50 Lungesters

Every Min on the Min 4 Burpees

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

RX + Men/Women: 70 Lungesters - 5 Burpees Per Minute

(If you are feeling super duper bad a@@ and want to go heavier for RX+ - feel free)

Score: Total Time

Goal: Under 12 Min!  Can you go under 10??

PROGRAM C

For Time:

50 Sandbag Lungesters

Every Min on the Min 4 Burpees

No specific weight for this one.

RX + Option: 70 Sandbag Lungesters and 5 Burpees every minute!

Score: Total Time

Goal: Under 12 Min.  Can you go under 10?

NOTES:

Oh man.  This is gonna stack up.

The way this works - when the clock starts you do 4 burpees (or 5 for RX+).  Then you have the rest of the minute to do as MANY lungesters as you can.  When the minute is up - you start the next minute with 4 burpees.  Then you pick up where you left off with the lungesters.  Keep repeating that for as long as you need to complete 50 lungesters total. (70 for RX+)

For the burpees you will place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press to lockout (top of push up).   Jump or step the feet in.  Jump up and clap!

For the lungester it is a combination of lunge+lunge+thruster.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

ALLL of that = 1 lungester!  Good luck!!