PROGRAM B:

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
8 Thrusters
15 KB/DB Swings

RX Men: 75# Thrusters, 50-55# KB/DB, 22-24" Box
RX Women: 55# Thrusters, 30-35# KB/DB, 18-20" Box

RX+: Do more rounds.  Lol.

If you think you can keep the rounds fast and almost unbroken with a heavier swing, or higher jump - go for it.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

This version has a little different rep scheme with a thruster weight that is slightly heavier than the "sub for wall ball" light thruster option in program A.  This weight should definitely be something that even when you are tired you won't break more than once.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!

PROGRAM A:

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls
15 KB/DB Swings

RX Men: 20#ish Ball, 50-55# KB/DB, 22-24" Box
RX Women: 13-15#ish Ball, 30-35# KB/DB, 18-20" Box

RX+: Do more rounds.  Lol.

If you think you can keep the rounds fast and almost unbroken with a heavier swing, or higher jump - go for it.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 9 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

No Ball?  Low Ceilings?  No problem!  For this workout you will do goblet squat thrusters with your KB or DB!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.

PROGRAM C:

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls or 8 Thrusters
30 Second Sled Push

RX Men: 75# Thrusters OR 20# Wall Ball, 22-24" Box
RX Women: 55# Thrusters OR 13-15# Wall Ball, 18-20" Box

RX+: Do more rounds.  Lol.

The weight on the sled is HIGHLY dependent on what sled you have and your surface.  Find a weight and distance that you can move for the entire 30 seconds without having to stop.  Not necessarily RUNNING - but you should be able to run with it when you're fresh.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

Wall Ball and Thruster technique are almost identical.  With the ball - you throw it - with the thruster you press to lockout!  Either way...

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

For the sled push - test a 30 second distance in your warm up.  You can do an out and back or you can go OUT one round and BACK the other.  Don't worry about timing it each time.  Just find the distance in warm up and use it for the workout.

You can do this with a pull OR push sled!