PROGRAM B:

For Time:

30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

RX Men: 95#
RX Wome: 65#

RX + Men: 115# +
RX + Women: 75# +

Score: Total Time

Goal: Under 18 Min

NOTES:

Choose a load you can perform at least 10 reps unbroken at the beginning.

Break up the barbell reps into sets of 5 to 10 but make sure to keep the rest short.  Just keep breathing and move at a consistent pace on the burpees.

For the Hang Squat Cleans start by deadlifting the barbell to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Stand up hard and fast, shrug the shoulders.  Pull yourself down under the barbell and rotate the elbows around quickly so that you land in the bottom of the squat with the elbows pointing forward and the bar on the shoulder.  Heels are down, knees out, butt lower than knees.  Keeping the chest and elbows up, belly tight and back flat stand up all the way.

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

For the Back squat the bar will be on your back. Hands outside shoulders, feet under shoulders. Keeping your chest up and  belly tight reach your butt back and down, keep the heels down, drive the knees out. Butt should be lower than the knees at the bottom.  Lead with the chest and drive your heels through the floor to stand all of the way up at the top of each rep.

For the burpee you will place the hands on the ground just outside shoulder width apart.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to no-push-up burpees, or even elevated burpees.

PROGRAM A:

For Time:

30 DB Hang Squat Cleans
30 Burpees
30 DBThrusters
30 Burpees
30 DB Squats
30 Burpees

RX Men: 40# DBs
RX Wome: 25# DBs

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

Score: Total Time

Goal: Under 18 Min

NOTES:

Choose a load you can perform at least 10 reps unbroken at the beginning.

Break up the DB reps into sets of 5 to 10 but make sure to keep the rest short.  Just keep breathing and move at a consistent pace on the burpees.

For the Hang Squat Cleans start by deadlifting the DBs to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Stand up hard and fast, shrug the shoulders.  Pull yourself down under the weight and rotate the elbows around quickly so that you land in the bottom of the squat with the elbows pointing forward and the weight on the shoulders.  Heels are down, knees out, butt lower than knees.  Keeping the chest and elbows up, belly tight and back flat stand up all the way.

For the Thrusters, the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach your butt back and down and get to the bottom of the squat with the weight on the shoulders, keeping the elbows high.  Stand up hard and fast to pop the DBs off of the body.   Press the weight straight up. Keep your belly tight and finish with arms locked out overhead, biceps in line with or slightly behind the ears.

For the DB squat the DBs will be on your shoulder. Hands outside shoulders, feet under shoulders. Keeping your chest up and  belly tight reach your butt back and down, keep the heels down, drive the knees out. Butt should be lower than the knees at the bottom.  Lead with the chest and drive your heels through the floor to stand all of the way up at the top of each rep.

For the burpee you will place the hands on the ground just outside shoulder width apart.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to no-push-up burpees, or even elevated burpees.

PROGRAM C:

For Time:

30 Sandbag Hang Squat Cleans
30 Burpees
30 Sandbag Thrusters
30 Burpees
30 Sandbag Back Squats
30 Burpees

No RX or RX+ for this one!  Just use the bag you've got.  Lower the sandbag reps to 20 if your bag is super heavy.

Score: Total Time

Goal: Under 18 Min

NOTES:

Break up the sandbag reps into sets of 5 to 10 but make sure to keep the rest short.  Just keep breathing and move at a consistent pace on the burpees.

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

For the side to side sandbag thrusters you will have the bag on one shoulder.  Squat to the bottom.  Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

You may also choose to do a thruster from the front of the shoulder and press to lock out overhead.

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

For the burpee you will place the hands on the ground just outside shoulder width apart.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to no-push-up burpees, or even elevated burpees.