PROGRAM A

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.

PROGRAM B

10 Rounds
8 Bench Press/Deficit Push Ups
8 Bent Over Rows
20 Double Unders/Barbell Hop Overs

(Both the hop overs and double unders are RX)

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women:  95# +

Score: Total Time

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

PROGRAM C

10 Rounds
8 Renegade Rows (including Push Up)
8 Cal Row (Men) / 5 Cal Row (Women)
or
7 Cal Bike (Men) / 4 Cal Bike (Women)

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.

For this workout the renegade row WILL include a push up each time.  We have had workouts in the past without it - but we DO want to see the push up!!

So each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row the dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep.  Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min.

For the double unders - we REALLY want you to keep moving this time.  So if you need to lower the number to 15 - do that.  If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout.  Both options are considered RX for this.

For the hop overs make sure you find something you are comfortable clearing.  If your dumbbell feels to high it could literally be as simple as a chalk line on the ground.