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

PROGRAM A

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: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs / 30 Double Unders
RX + Women: 35# DBs / 30 Double Unders

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

Goal:  4 Rounds + Per AMRAP

PROGRAM C

Teams of 2-

20 Min AMRAP:
(As Many Rounds and Reps as Possible in 20 min)

20 Double Unders
10 Push Press

Done as you go (1 full round) I go (1 full round).

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 COMBINED.  So each round by each individual counts as a round.  If Miranda does 8 rounds and Julian does 7 rounds + gets 10 double unders in before time runs out their score would be 15 +10.

Hope you guys were looking to rock the tank tops this weekend because the shoulders are going to look incredible after this one!

For the double unders - only go up to the 30 reps if you feel like you can do most sets without breaking at that number.

A FULL round should take about 45 seconds or less on this one.  The push press weight should definitely be unbroken.

If you are still new to double unders but CAN do them - you may choose to count attempts, do 30 seconds of double unders each time, or you may lower the number to even 10-15.

If you are unable to do double unders for this workout you may sub dumbbell hop overs - if you are comfortable with that lateral hop.  If necessary you may switch this to almost like a skip step.  OR you may do 40 singles.

If you are unable to jump completely you may choose to sub MTN climbers!

For the push press the bar will rest on the shoulders with the elbows slightly in front.  You will dip slightly keeping the chest up and heels down.  Don't allow the knees to come in or the chest to dip forward.  Stand hard and fast out of the dip - move the face out of the way and finish the movement by pressing straight up to lockout with the bar over the middle of the body - ribs down!

When lowering the bar - lead with the elbows IN FRONT!  This will prevent you from crashing into your collar bone each time!  Absorb with the knees.