Program A is the main version today!  See Program B for a fun bench press option and Program C for a dip/muscle up option!

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

EMOM 15 Min
12 Double Unders
8 KB Swings
6 Push Ups

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Men/Women:

Change Reps to 15 Double Unders - 10 KB Swings - 8 Push Ups

Score: Don't worry about it too much.  Just enter how many rounds you completed all work in the same minute.
Goal: Find a rep count that is difficult to maintain, but you think you can make it happen!

NOTES:

For this workout the reps should be super manageable and you should shoot to do most rounds unbroken if possible!

The way this works is you will complete 12-8-6 Every Minute for 15 min.  If at any point you are unable to make the work happen in the minute you can try lowering the reps a bit to keep moving through.  Your score is the number of rounds you complete the work as written!

For the double unders you should be able to knock out 12 per round unbroken, if you don't have doubles yet you can sub  20 single unders or 10 mtn climbers.

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.  Keep those heels down!

For push-ups always focus on maintaining good lines, a flat back, tight butt, elbows are tucked against the sides and not flared out, locking out the arms at the top of the push-up and touching the chest to the ground at the bottom of the push-up For subs, you can go from the knees, or do push-ups to a box or bench, or even a step. With the amount of reps per round, if you have been working on RX'ing push-ups try to knock out as many RX unbroken each round before switching to your knees.

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

EMOM 15 Min
12 Double Unders
8 KB Swings
4 Bench Press

RX Men: 50-55# KB/DB Swing, 115-155# Bench Press
RX Women: 30-35# KB/DB Swing, 75-85# Bench Press

RX+ Men: 165#-205#

RX+ Women: 95#-115#

Score: Don't worry about it too much.  Just enter how many rounds you completed all work in the same minute.
Goal: Find a rep count that is difficult to maintain, but you think you can make it happen!

NOTES:

For the double unders you should be able to knock out 12 per round unbroken, if you don't have doubles yet you can sub  20 single unders or 10 mtn climbers.

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.  Keep those heels down!

For the Bench Press work on keeping your shoulder blades pinched together, engage your lats, and keep your butt to the bench using your chest and triceps to move the bar in a controlled fashion of f your chest.

We left the reps for double unders and swings the same for RX+ just to keep in mind the time to get in and out of the bench press each round!  Definitely choose a weight that you will aim to go unbroken!

The way this works is you will complete 12-8-4 Every Minute for 15 min.  If at any point you are unable to make the work happen in the minute you can try lowering the reps a bit to keep moving through.  Your score is the number of rounds you complete the work as written!

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

EMOM 15 Min
12 Double Unders
8 KB Swings
6 Ring/Stationary Dips

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Men/Women: 1-2 Muscle Ups in place of the Dips

Score: Don't worry about it too much.  Just enter how many rounds you completed all work in the same minute.
Goal: Find a rep count that is difficult to maintain, but you think you can make it happen!

NOTES:

The way this works is you will complete 12-8-6 Every Minute for 15 min.  If at any point you are unable to make the work happen in the minute you can try lowering the reps a bit to keep moving through.  Your score is the number of rounds you complete the work as written!

For the double unders you should be able to knock out 12 per round unbroken, if you don't have doubles yet you can sub  20 single unders or 10 mtn climbers.

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.  Keep those heels down!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out.  Get the shoulder lower than the elbow at the bottom.  Dips may be strict, kipping, banded, or even slightly leg assisted.  We don't recommend a slow lower dip in for time workout.  You can even dip between two benches/boxes/countertops if you want!

As always with the muscle ups - even if you don't have the ability to do them yet - you are welcome to practice jumping or banded ring or bar muscle ups - or even feet on the ground transition muscle ups in this workout.