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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 DB Power Cleans
8 Lateral Burpees Over the DBs

Rest 1 Minute Between AMRAPS

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

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

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together

Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

You should definitely choose a weight that you feel you will almost always be able to do all 4 - or at least sets of 2+2. You don't really want to go to singles with dumbbells so choose wisely and don't be afraid to change weights between am raps if it's getting to heavy/sloppy.

For the DB Power Cleans the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the DBs you will start on one side of the DBs, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the DBs.  Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee

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

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 Power Cleans
8 Lateral Burpees Over the Bar

Rest 1 Minute Between AMRAPS

RX Men: 95#-115#
RX Women: 65#-75#

RX + Men: 135#+
RX + Women: 95# +

(The range for RX is encouraging you to go a bit heavier than you normally do - WITH GOOD MOVEMENT of course!)

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together

Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

You should definitely choose a weight that you feel you will almost always be able to do all 4 - or at least sets of 2+2.  If you end up going to singles that's FINE, but it should be more because you are breathing heavy that because the weight is super heavy.

For the Power Cleans, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the bar you will start on one side of the bar, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the bar. Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee.

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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 Sandbag Power Cleans
8 Lateral Burpees Over the Sandbag

Rest 1 Minute Between AMRAPS

**You could also do bag over the shoulder but since we did that on Tuesday we thought we would switch it up.

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together.
Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

If your bag is super heavy you may want to lower to 3 reps on the power cleans.  If it's light you could go up to 5-6.  If you end up doing over the shoulders - note that in the comments.

For the Sandbag Power Cleans, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the sandbag you will start on one side of the bag, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the bag.  Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee.