PROGRAM A:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20  you end up doing 10 per side.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

PROGRAM B:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
10 Power Snatch
20 Reps Overhead Lunges

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of  you end up doing 10 per leg.

Sub an overhead plate lunge or front rack lunge if necessary!

PROGRAM C:

Metcon (Time)

4 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The row or bike distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

You may choose between dumbbell (20 reps) or barbell power snatches (10 reps).

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20  you end up doing 10 per side.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.