PROGRAM B:

20 Min EMOM
Every Minute on the Minute for 20 Minutes

3 Power Cleans
3 Front Squats
3 Jerks
All 9 reps performed every minute.

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

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

** Everyone will have one movement that is their limiting factor.  Pick the weight based off of that movement.

Score is weight used - note successful completed rounds in comments.

NOTES:

Many of you will need to go lighter than RX for this workout.  Drop the ego and choose a weight that is challenging for yourself but where you can move well with.

Many of you will also be able to go heavier than RX +.  Same thing - choose a weight that is challenging for you, but you will be able to move well and safe.

Do not be afraid to change the weight mid workout.  This could be because the weight you chose is too light - or because it's too heavy.  If you are still breezing through at 7 min in - add a little.  If you are BARELY making it at 7 min in - you're in trouble and you should probably take some off.

For the power clean - you will pull each rep from the ground.  There should be a slight bend in the knee, heels down, chest up, arms straight, bar close to the body.  Pull the bar from the ground by driving your heels in and lifting your chest.  Pull the bar into the body.  Once past the knees you will jump and shrug the shoulders.  Keep the bar close to the body as you pull the elbows high and outside and pull your body DOWN into a partial squat.  The bar will land on the shoulders with the elbows high.

For the front squats - you will reach your butt back and down.  Feet should be shoulder width with the heels down.  Keep the elbows high and belly tight with the bar resting on the shoulder.  Drive the knees out and get to where your butt is lower than your knees at the bottom with the chest up and heels down.  Drive through the heels and reach up with the elbows/chest to stand.

You may jerk or push press.  Either way you will dip the torso straight down keeping the bar on the shoulders with the belly tight.  Keep the heels down and allow the knees to come forward and slightly out.  Drive through the heels HARD out of the dip to send the power from your legs INTO the bar.  From here move your face out of the way and either press the bar Up (push press) or press yourself down as the bar goes up (push jerk).  Stand with belly tight!

PROGRAM A:

20 Min EMOM
Every Minute on the Minute for 20 Minutes

4 DB Power Cleans
4 DB Front Squats
4 DB Jerks

All 12 reps performed every minute.

RX Men: 40#
RX Women: 25#

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

** Everyone will have one movement that is their limiting factor.  Pick the weight based off of that movement.

Score is weight used - note successful completed rounds in comments.

NOTES:

Many of you will need to go lighter than RX for this workout.  Drop the ego and choose a weight that is challenging for yourself but where you can move well with.

Many of you will also be able to go heavier than RX +.  Same thing - choose a weight that is challenging for you, but you will be able to move well and safe.

Do not be afraid to change the weight mid workout.  This could be because the weight you chose is too light - or because it's too heavy.  If you are still breezing through at 7 min in - grab heavier bells OR add a rep of each.  If you are BARELY making it at 7 min in - you're in trouble and you need to lower.

For the power clean - you will pull each rep from the ground.  There should be a slight bend in the knee, heels down, chest up, arms straight.  Pull the weight from the ground by driving your heels in and lifting your chest.  Once past the knees you will jump and shrug the shoulders and pull your body DOWN into a partial squat.  The dumbbells will land on the shoulders with the elbows high.

For the front squats - you will reach your butt back and down.  Feet should be shoulder width with the heels down.  Keep the elbows high and belly tight with the dumbbells resting on the shoulder.  Drive the knees out and get to where your butt is lower than your knees at the bottom with the chest up and heels down.  Drive through the heels and reach up with the elbows/chest to stand.

You may jerk or push press.  Either way you will dip the torso straight down keeping the weight on the shoulders with the belly tight.  Keep the heels down and allow the knees to come forward and slightly out.  Drive through the heels HARD out of the dip to send the power from your legs INTO the weight.  From here move your face out of the way and either press the dumbbells Up (push press) or press yourself down as the weight goes up (push jerk).  Finish with biceps by the ears and belly tight!

PROGRAM C:

20 Min EMOM
Every Minute on the Minute for 20 Minutes

3 Sandbag to Shoulder(s)
3 Sandbag Front Squats
3 Sandbag Jerks

All 9 reps performed every minute.

No RX or RX+ here.  If your bag is light you may want to go up in weight.

Score is weight used (bag weight) - note successful completed rounds in comments.  Note how many reps of each movement you did per minute in comments as well.

NOTES:

For this one you can do either a sandbag to shoulder (do not go over).  This can be done with a ball.  OR you can do a sandbag power clean from the handles.

For the front squat you can rack the bag across your shoulders - or you can bear hug it.

You can do shoulder to shoulder push press or you can do actual sandbag push press from the front of the shoulders.

Can't fit all instructions for each.  But here are the general notes:

For this movement, 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.

"For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

10 Rounds
5 DB/KB Hang Power Clean
5 Air Squat
5 Push Up

Idea weight for Men: Single KB or DB - 30-50#, or 2 lighter dumbbells 20-25#

Idea weight for Women: Single KB or DB - 12-25#, or 2 lighter Dumbbells - 10-15#

Score: Total Time

Goal: 10-12 Min or Less

NOTES:

For this one you may use a single kb/db or a pair of lighter dumbbells.

For the hang power clean you will deadlift the DB/KB to the "hang" position at the hips with straight arms, feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and shoot the elbows around and through FAST to allow the DB/KB to land at the shoulder/chest. You can pull yourself under slightly if you are comfortable and catch in just a partial front squat with the heels down, knees out, chest up.

For the air squats you will put the weight down.  Stand with feet shoulder width apart.  Heels down.  Stand tall. Belly tight.  Reach the butt back and down.  Keep belly tight and chest lifted.  Heels down and knees driving out.  Get the butt lower than the knees at the bottom with the heels down, knees out, chest up, butt back.  NO COLLAPSING!  Raise the hands up to help keep chest lifted.

If you are unable to go that low without shifting forward or collapsing.  You may squat to a target.  You can also use a pole or chair or something to help you balance.  Don't PULL on it to come up though.  Use your legs and booty!

For the push ups you may do regular, knee, or even elevated push ups.  Keep the belly tight and torso in a solid position. Elbows should do BACK and not flare out.  Bring chest and thighs down to touch together.  No worming or snaking to come up!

PROGRAM A:

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Devil Press

NO REST BETWEEN ROUNDS

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

No RX + Today!!  Just go for it!  No need to go heavier.  Just go HARDER!

Score: Total Devil Press  Reps ONLY.

NOTES:

So the way this works.  When the clock starts you run 400 meters.  Then you have until the clock hits 4:00 to do as many devil press as possible.  When the clock hits 4:00 - you run 400 meters again.  And so on for 4 total rounds or 16 min.

You will have 2 min + each time for devil press.  Ouch.  This one will be an EASY one to peacock or get sloppy.  Don't do that please.  Ha ha.

The run distance should take you roughly 1:30 to 2:15.  If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round.  Do NOT get sloppy.  Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time.  Or see Program B for the plate burpee option!

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

PROGRAM B:

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Plate Burpee

NO REST BETWEEN ROUNDS

RX Men: 35-45# Plate
RX Women: 25-35# Plate

No RX + Today!!  Just go for it!  No need to go heavier.  Just go HARDER!

Score: Total Plate Burpee Reps ONLY.

NOTES:

So the way this works.  When the clock starts you run 400 meters.  Then you have until the clock hits 4:00 to do as many plate burpees as possible.  When the clock hits 4:00 - you run 400 meters again.  And so on for 4 total rounds or 16 min.

You will have 2 min + each time for plate burpees.  Ouch.  This one will be an EASY one to peacock or get sloppy.  Don't do that please.  Ha ha.

Pro plate burpee tip.  Put a 5lb plate on the ground where you will be placing your bigger plate down each time so it lands on top of it.  This will give you a little gap of room so you don't squish your fingers.

The run distance should take you roughly 1:30 to 2:15.  If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round.  Do NOT get sloppy.  Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time.  You can even lower to regular burpees if you need to!

You can also sub a burpee + KB Swing!

For the plate burpee you will place the plate on the ground with your hands on it.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press UP.  Jump or step your feet in.  Make sure the heels are down and chest is up, belly tight.  Lift the plate by driving through the heels fast!  Shrug the shoulders and punch the plate up overhead - finishing with the biceps by the ears!

PROGRAM C:

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters (or row/bike option below)
Max Reps Burpee + Sandbag Over the Shoulder

NO REST BETWEEN ROUNDS

No RX or RX+ today.  Just use the bag you've got!

Row option: 500 Meters

Bike Option: 30 Cal Men / 22 Cal Women

Score: Total Burpee Sandbag Over Shoulder  Reps ONLY.

NOTES:

So the way this works.  When the clock starts you run 400 meters.  Then you have until the clock hits 4:00 to do as many burpee + sandbag over the shoulder as possible.  When the clock hits 4:00 - you run 400 meters again.  And so on for 4 total rounds or 16 min.

You will have 2 min + each time for burpee + sandbag over shoulders.  Ouch.  This one will be an EASY one to peacock or get sloppy.  Don't do that please.  Ha ha.

The run distance should take you roughly 1:30 to 2:15.  If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

You may also choose to do the row/bike option for this workout.  500 meter row or 30 Cal Bike Men / 22 Cal Bike Women!

For the sandbag burpee + over the shoulder.  You will do a burpee either with the hands on the bag or next to the bag.  Then you will get the bag between the feet.  Heels down.  Hands either on handles or slightly under your bag/ball.  Chest up.  Knees bent.  Stand by digging heels into the ground.  Pull the bag into the body.  Stand up hard and fast.  Roll the bag/ball up the body and over the shoulder.  Avoid a HUGE lean back.  Keep the belly tight.

16 Min AMRAP
1 Min Jog, Row, Bike, Taps, Single Unders
8 Burpee + Swing

Idea weight for Men: 25-40#
Idea weight for Women: 10-25#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

For the 1 min portion of each round you may pick what you want to do or what you have available.  Make sure you keep moving the entire minute at a pace that is uncomfortable but sustainable.

For the burpee + swing it's just that!

1rep = Burpee + KBS                                                                          

-For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Grab your kettlebell or dumbbell and deadlift it to the waist.  Keep the back flat and don't pick it up sloppy.  Then perform ONE kettlebell swing!

-For the swing you will   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 to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

Place bell down and do next rep.

You may do a knee push up burpee, or even a no push up burpee for these if you are super sore from yesterday.  You are always welcome to do an elevated burpee too!

If adding the swing is too much - just take it out and do regular burpees!

PROGRAM B:

5 Rounds

Each Round is:

7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

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

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 8 you end up doing 4 on each side.

PROGRAM A:

5 Rounds

Each Round is:

7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges

Rest 1 Min

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

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

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 DB front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the DB front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 6 you end up doing 3 on each side.

PROGRAM C:

5 Rounds

Each Round is:

2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 3 Muscle Ups
RX + Women: 75# + / 3 Muscle Ups

Muscle Ups may be Bar or Ring

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 2 muscle ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the muscle ups you may even lower the number to 1 rep if necessary to keep moving in this workout.  That will still end up being 15 total.  You may choose bar or ring for this.

You may even choose to do a jumping bar or ring muscle up, banded, or feet assisted transition just for practice if you want to.

Or if you end up wanting to do the first round or 2 with muscle ups and then the rest with pull ups - that is ok too!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 8 you end up doing 4 on each side.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

7 Ring/TRX/Upright Rows
8 Lunges

No weight needed!  Use something manageable for upright rows if you choose that option for the first part.

Score: Total Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

For the first part ideally you will do a ring row, TRX row, some sort of band pull down.  OR if you don't have any of those options you may do an upright row.

If doing a band or ring row.  Make sure you start with straight arms.  Pull the elbows back and bring the bands all of the way to the rib cage on the sides.  USE YOUR BACK!  Then control the lower to all of the way straight.  Remember that the more parallel your body is to the ground, the more difficult these are.

You may also do a stretchy band pull down.  Seated or standing start with straight arms and pull all of the way to the sides with the elbows back and down.

If doing an upright row stand with a kb or db in both hands at the waist.  Pull the shoulders back and down.  Shrug then pull the elbows high and outside and the weight up your body like you are zipping up your jacket.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 8 you end up doing 4 on each side.

If lunges cause you pain or issue - you may sub step ups!

PROGRAM B:

For Time:

30 Deadlifts
30 Dips
20 Deadlifts
20 Dips
10 Deadlifts
10 Dips

RX Men: 185-205#
RX Women: 125-135#

RX + Men: 225# +
RX + Women: 155# +

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

This is one that you will BLAST through if you go too light or don't challenge yourself with the type of dip you choose.

The weight that you use should not be something you will try to do unbroken.  Choose something that you think you will break once or twice in the 30s and once in the 20s.

For those reps you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

For the dips you have options.  You may do ring dips, bar dips, dips between 2 boxes or something similar, or bench dips.

You may use assistance from bands or even a slight assistance from the legs if necessary too.

If you are just a beast you may want to do strict dips.

You want to choose a type of dip that you will not try to do the set of 30 or 20 unbroken.

For any type you choose you will aim to get your shoulder lower than the elbow at the bottom and lock out completely at the top.

PROGRAM B:

For Time:

45 DB Deadlifts
30 Dips
30 DB Deadlifts
20 Dips
15 DB Deadlifts
10 Dips

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

BOTH HEADS OF THE DUMBBELL MUST TOUCH THE GROUND FOR EACH REP TODAY!

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

NOTES:

This is one that you will BLAST through if you go too light or don't challenge yourself with the type of dip you choose.

For those reps you will you start with the dumbbells on the ground.  Feet should be narrow with the weight in the heels.  Knees should be slightly bent, with the chest UP.  Hinge at the hips.  Arms are straight.

To lift the dumbbells you will drive the heels into the ground and lift the chest. Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!  Don't get sloppy just because they are dumbbells!  Go heavier than weights lifted if you can and have the dumbbells for it!

To lower the weight back down you will hinge at the hip and bend the knees.  You MUST TOUCH BOTH HEADS OF THE DUMBBELLS TO THE GROUND FOR THIS WORKOUT!  Keep the weight in the heels and back flat!!!  BEND YOUR KNEES!

For the dips you have options.  You may do ring dips, bar dips, dips between 2 boxes or something similar, or bench dips.

You may use assistance from bands or even a slight assistance from the legs if necessary too.

If you are just a beast you may want to do strict dips.

You want to choose a type of dip that you will not try to do the set of 30 or 20 unbroken.

For any type you choose you will aim to get your shoulder lower than the elbow at the bottom and lock out completely at the top.

PROGRAM C:

For Time:

30 Deadlifts
10 Muscle Ups
20 Deadlifts
7 Muscle Ups
10 Deadlifts
3 Muscle Ups

RX Men: 185-205#
RX Women: 125-135#

RX + Men: 225# +
RX + Women: 155# +

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

NOTES:

You may tweak the number of muscle ups up or down based on your ability.  Goal is to stick to the time frame!

The weight that you use should not be something you will try to do unbroken.  Choose something that you think you will break once or twice in the 30s and once in the 20s.

For those reps you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

Don't feel like you HAVE TO be able to do RX Muscle ups to do this version.  You may do a muscle up scale like jumping bar or ring muscle ups or with the band.  You may do heels on the box muscle ups too!

PROGRAM B:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

5 Hang Power Cleans
5 Push Press
5 Back Squat
10 Lateral Hops Over Your Bar

RX Men: 95#
RX Women: 65#

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

Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

So for this one you will want to pick a weight that you will always try to do the 5 hang power cleans + 5 push press (or a jerk is ok too) + 5 back squats without purtting the bar down.  BUT - not something that will be easy to do that with the whole time.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.  Feel free to go heavier than the written RX+ weight if you are just a beast.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.   Hands just outside of the legs and  feet  under the hips.  Bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep  arms straight and  bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull  elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot  elbows around and through FAST to allow bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with  heels down, knees out, chest up.  Stand to complete the rep and then lower bar back to the hips for the next rep.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The bar 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! Drive through the heels, lead with the chest, keep the belly tight to stand.

PROGRAM A:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

5 DB Hang Power Cleans
5 DB Push Press
5 DB  Squat
10 Lateral Hops Over Your DBs

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

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

Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

So for this one you will want to pick a weight that you will always try to do the 5 hang power cleans + 5 push press (or a jerk is ok too) + 5 back squats without purtting the bar down.  BUT - not something that will be easy to do that with the whole time.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The dumbbells will be held at the shoulder. 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.

PROGRAM C:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

5 Sandbag Hang Power Cleans
5 Sandbag Push Press
5 Sandbag Back Squat
10 Lateral Hops Over Your Bag

No RX or RX+ weight for sandbags.  Use what you've got!  Can take reps up to 7-7-7 if your bag is somewhat light.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.  Feel free to go heavier than the written RX+ weight if you are just a beast.

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

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.

PROGRAM A:

7 Rounds for Time AND Quality

30 Double Unders
5 WindMill + Overhead Lunge RIGHT
5 Windmill + Overhead Lunge LEFT
3 Wall Walks or Handstand Walks

RX Men: 40#
RX Women: 25#

RX + Men: 50 Double Unders / 50#
RX + Women: 50 Double Unders / 35#

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

For the windmill + overhead lunge - you will hold the dumbbell in your right hand to start.  You will press the dumbbell up to lock out with your bicep by your  ear.  Feet should be shoulder width apart.

Look up at your dumbbell or kettlebell and continue pressing into it.  Hinge at the opposite hip and allow your opposite arm to touch the leg.  Use your hand on your leg to guide you down as you keep pressing up and looking at the db/kb.  If you CAN - go all of the way to the ankle/floor.  Otherwise - stop where you start to feel like you are losing form.  Keep looking at the weight as you come back up.  Keep the heels down and legs pretty straight the whole time.  A slight bend in the leg that your hand is on is acceptable.

PROGRAM B;

7 Rounds for Time AND Quality

30 Double Unders
10 Overhead Squats
3 Wall Walks or Handstand Walks

RX Men: 75#
RX Women: 55#

RX + Men: 50 Double Unders / 95# +
RX + Women: 50 Double Unders / 65#+

If you are great at overhead squats and want to go heavier - go for it!

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

OVERHEAD SQUAT

For the wall walks you can lower the number to 1-2 if needed in order to keep form.  OR you may practice pike ups with feet on a bench/box etc.

PROGRAM C:

7 Rounds for Time AND Quality

30 Double Unders
3 Turkish Get Ups RIGHT
3 Turkish Get Ups LEFT
3 Wall Walks or Handstand Walks

RX Men: 30-40#
RX Women: 15-25#

RX + Men: 50 Double Unders / 45-50#
RX + Women: 50 Double Unders / 30-35#

Scale weight as MUCH as needed - down to a 2.5 lb plate in order to practice this!

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

I almost NEVER program Turkish get ups in workouts because you HAVE TO move slow.  Which means intensity isn't super high.  These are more of a strength/skill movement than anything.  But since today - that's what this workout is all about - here you go!

You will lie on the floor with the weight in your right hand. Press it up to lockout (like the top of a bench press).  Your right knee will be bent with the foot on the floor.  Your left arm will be out to the side and straight.  KEEP YOUR EYES ON THE WEIGHT THROUGHOUT THE MOVEMENT.

Roll onto your left elbow pressing into the weight in your right hand.  Come onto your left hand.  PULL your left leg back and through to the knee behind you (keep pressing and looking at that weight!).  Now you are in the bottom of a lunge.  Stand up with the weight still overhead.

On the way back down its reverse.  Step back with the left leg to the bottom of the lunge.  Place the left hand on the ground.  Sweep the left leg through to a sitting position.  Come down to the left elbow.  Roll back to a lying position.

3 on the right side then 3 on the left per round.

USE a 2.5 lb plate if you need

For the wall walks you can lower the number to 1-2 if needed in order to keep form.  OR you may practice pike ups with feet on a bench/box.

PROGRAM A:

4 Rounds for Time

Run 200 Meters
12 Dumbbell Burpee Squat Cleans
Run 200 Meters
12 Burpee Pull Ups

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

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the DB burpee squat clean.  You will have the hands on the DBs.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in. Make sure the chest is up, knees are bent and heels are down.  Feet may be out or inside of DBs. Stand with the DBs and pick up speed!  Extend your legs and hips  to get some upward momentum.  Add a shrug at the top. Drop into a full squat and catch the DBs on your shoulders and get the elbows in front. Think about dropping or pulling your body DOWN under the DBs rather than pulling them UP to your shoulders.

 Do not get sloppy on the way down.  Keep the chest up as you lower them and bend your knees!!

For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

PROGRAM B:

4 Rounds for Time

Run 200 Meters
8 Burpees
8 Squat Cleans
Run 200 Meters
12 Burpee Pull Ups

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

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

You can go heavier if you want...but keep it within the time goal!

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

PROGRAM C:

4 Rounds for Time

Run 200 Meters (Or Bike/Row Option Below)
12 Sandbag Burpee Squat Clean
Run 200 Meters (Or Bike/Row Option Below)
12 Burpee Pull Ups

If using sandbag - no RX or RX+.  Use what you've got.

If using bar or dumbbells- refer to Program A/B for the weights.

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

Bike Option: Sub 200 Meter Runs for 15 Cal Bike (Men), 10 Cal Bike (Women)

Row Option: Sub 200 Meter Runs for 250 Meter Row

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run/row/bike should take no longer than 1:15.  If you need to lower the distance - do that!

For the sandbag burpee squat clean you will place your hands on the sandbag.  Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag.                                                                                               

For the squat clean you will make sure your knees are bent and chest is UP/back is flat.  Keep the arms straight and dig the heels into the ground as you pick up the sandbag.  Once past the knees you will almost JUMP and shrug the shoulders with straight arms.  Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward.  Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

TEAM VERSION:

4 Rounds for Max Reps

Partner 1: Run 200 Meters
Partner 2: Max Dumbbell Burpee Squat Cleans
then
Partner 1: Max Dumbbell Burpee Squat Cleans
Partner 2: Run 200 Meters
then
Partner 1: Run 200 Meters
Partner 2: Max Burpee Pull Ups
then
Partner 1: Max Burpee Pull Ups
Partner 2: Run 200 Meters

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

RX+: 5 Rounds

Score: Total Reps of both movements - from both partners combined.

Goal: Fun.

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the DB burpee squat clean.  You will have the hands on the DBs.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in. Make sure the chest is up, knees are bent and heels are down.  Feet may be out or inside of DBs. Stand with the DBs and pick up speed!  Extend your legs and hips  to get some upward momentum.  Add a shrug at the top. Drop into a full squat and catch the DBs on your shoulders and get the elbows in front. Think about dropping or pulling your body DOWN under the DBs rather than pulling them UP to your shoulders.

 Do not get sloppy on the way down.  Keep the chest up as you lower them and bend your knees!!

For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do  3 burpees + 3 ring/trx rows instead back and forth.  You could even do that option with bent over rows!

PROGRAM A:

3 Rounds

20 Dumbbell Snatch
20 Box Jump Overs
20 Dumbbell Snatch

Rest 1 Min between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 15 DOUBLE Dumbbell Snatch / 30 Box Jump Overs
RX+ Women: 15 DOUBLE Dumbbell Snatch / 30 Box Jump Overs

Do NOT go RX+ if you can't keep rounds under 5 min.

Score: TOTAL TIME for ENTIRE workout (including rest)

Goal: Under 17 Min

NOTES:

The way this works is you will do 20 dumbbell snatch - then 20 box jump overs - and back to 20 dumbbell snatch!  Rest 1 Min between rounds!

Keep in mind that if you do go up to the dumbbell dumbbell snatches that this will be a LOT of reps.  This is why we dropped the number to 15 per round.  DON'T GET SLOPPY!

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.

If you choose to do the double dumbbell snatch:

"The double dumbbell snatch is just that.  the technique is the same, just using both hands at once!

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep."

For the box jumps overs 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! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump ON and then over - just find something to jump OVER completely.

As always - you can sub a step up and over as well.

PROGRAM B:

3 Rounds

10 Power Snatch
20 Box Jump Overs
10 Power Snatch

Rest 1 Min between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115#+ / 30 Box Jump Overs
RX + Women: 75# / 30 Box Jump Overs

Do NOT go RX+ if you can't keep rounds under 4:30.

Score: TOTAL TIME for ENTIRE workout (including rest)

Goal: Under 17 Min

NOTES:

The way this works is you will do 10 power snatch - then 20 box jump overs - and back to 10 power snatch!  Rest 1 Min between rounds!

Choose a weight that you will be able to complete snatches in 1-2 sets.  At least you think you will be able to.

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 box jump overs 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! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump ON and then over - just find something to jump OVER completely.

As always - you can sub a step up and over as well.

PROGRAM A:

For Time:

40 Front Rack Lunges
100 DB Snatch
40 Front Rack Lunges

RX Men: 40-50# DB
RX Women: 25-35#

RX Plus Men: 60#+ DB
RX Plus Women: 40#+ DB

Goal: Under 12 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!  You will hold the dumbbells on the shoulder for this workout.

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

For the dumbbell snatch you will use only 1 dumbbell and alternate arms each rep.

Pull the dumbbell from between your feet with a straight arm, slight bend in the knee, heels down!  Stand and finish with the legs fast!  Shrug then pull the elbow high and punch the dumbbell up! You can also pull yourself slightly under the dumbbell as well!

PROGRAM B:

For Time:

40 Front Rack Lunges
50 Power Snatch
40 Front Rack Lunges

RX Men: 95#
RX Women: 65#

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

Goal: Under 10 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

For the power snatch you will pull the bar from the ground with a wide grip and straight arms.  There should be a slight bend in the knees with the heels down and chest up.  Stand up hard and fast with the arms still straight - shrug - pull the elbows UP high then punch the bar overhead as you press yourself under into a partial overhead squat.  Stand to complete each rep.

You may also choose to do 100 dumbbell snatches with:

RX Men: 50# DB
RX Women: 35 # DB

RX Plus Men: 60# DB +
RX Plus Women: 45# DB +

PROGRAM C:

For Time:

40 Sandbag Front Rack Lunges
50 Sandbag Over Shoulder
40 Sandbag Front Rack Lunges

No RX or RX +:  LOWER THE NUMBER OF OVER THE SHOULDER if your bag is heavy or if that number will take you WAY over the goal time!

Goal: Under 10 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

Hold the bag as high on your shoulders as possible and keep that chest up/belly tight.  If you normally get super tight in your low back with lunges - putting the bag on your shoulder or on your back may help ease that a bit.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

04/02/2018 SP MONDAY SHIFT Re-Test!

SP SHIFT RE-Test!  This version of the workout was originally posted on 04/02/2018!  Check it out and go back to see how you've improved!

Street Parking SHIFT is a more simple version of the daily programming is great for those who may be new to this type of training, returning from illness or injury, pregnant/postpartum mamas, seniors, even your KIDS!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min of)
10 Reverse Lunges
10 Single Arm Swings Right
10 Single Arm Swings Left

Idea weight for Men: 25-35# DB/KB
Idea weight for Women: 15-25# DB/KB

Goal: 7 - 10 RoundsFor this workout you may choose to do the lunges holding your weight at your chest or do them unweighted.

NOTES:
This time we are looking for REVERSE lunges so instead of stepping forward, you will step BACK.

The goal is to step back deep enough to allow your back knee to kiss the ground while your front heel stays down.  If you are unable to go this low due to pain or tightness, you may shorten that range of motion to what is safe and stable for you.

Either way though, drive off that front heel, keep the chest upright, and do not allow the forward knee to cave IN.

The single arm swings are just that.  It is a kettlebell/dumbbell swing with one arm only.  Keep the heels down, knees out, slight bend in the knee while the hinge comes from the hips.  Keep the back flat and arm long.  You will stand hard and fast using the drive from the legs to help you make the object weightless.  Arm is a rope used to guide the weight to eye level each time!

Score is total number of rounds you complete plus any additional reps in 15 min.

4 Rounds

Rest 2 Min Between Rounds

20 Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

No weight needed!

RX+ Men/Women - Take all of these numbers up to 30 each round.

OR

RX+ Option: Wear a Weight Vest.

Score: Slowest Round ONLY

Goal: Under 4-5 Min or Less Rounds

NOTES:

Pretty simple here guys.  The goal is to keep each round under 4 min so that means NOT doing the 30 reps if it's taking you longer than that - and also choosing the appropriate pull up and push up style to get through those in less than 1 min or so each.

Your score is ONLY your slowest round.  This is to encourage you to pace them out all similar and not peacock the first round!  With that said - go for it and try to maintain it!!!

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

For the pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row.  Jumping is an option but is a lot of leg if you do that version.

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in a min or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a jump over or a burpee and you are set.

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

10 Squats
10 Ring/Band/Upright Rows
10 Push Ups
10 Sit Ups

No weight needed!

Score: Total Rounds and Reps Completed in 15 Min

Goal: 7 Rounds +

NOTES:

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

If you are unable to go all of the way down, or if you tend to collapse at the bottom - you may choose to use a target right at parallel.  STILL FOCUS on heels down and knees out!  Don't get sloppy and use your target as a seat!  Tap it and stand right back up!

For the row part you may do ring, TRX band, bar in rack, parallette, or even bands you pull down from like a doorway system etc.  You may also sub an upright row with your KB or DB!

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 30-40 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in 30 sec or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

If you need to use assistance to come all of the way up you may do that.  Attach a band to something or use a towel etc to get all of the way up and lower under control.

A good sub for mamas for this would be dead bugs, kb swings, or ball slams!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a hop over or a burpee and you are set.

PROGRAM B:

5 Rounds

Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM A:

5 Rounds

Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM C:

5 Rounds

Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

The Row/Bike Distance should take you 1:30 to 2:15.  If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

7 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB

Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one you will choose what you would like to do for the 1 Min of moving part.  You may jog, do taps or jump rope.  Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height.  The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight.  Allow the working arm to hang straight down from the shoulder.  Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage.  Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press.  Then do both on the other side.

For the press you will bring the DB or KB to the shoulder.  You may do these seated or standing.  Make sure the rib cage is pulled down and belly tight.  Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

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!

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

10 Plate Hops/Jump Overs/Skip Overs
10 Goblet Squats
10 KB/DB Swings

Idea weight for Men: 25-40# KB or DB
Idea weight for Women: 10-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 10 Rounds +

NOTES:

20 Min?! Yes!!

We usually don't go this long in the SHIFT programming - but thought we would give you guys a challenge today!  The goal is to find a pace that works for you.  Break the movements into 5-5 each time if you need to.  You've got this!

You have some choices for the first movement.  You can do plate hops or jump onto a low step - something like that.  You may also decide to jump OVER something like a dumbbell on the ground or even just a chalk line drawn on the ground.  If you do this you will jump over - turn around and jump over back.  Each jump = 1 rep.  OR you can choose a slightly less impact skip over.  Skipping one foot at a time over the dumbbell,  or chalk line etc laterally.

Choose something that you are comfortable with, that you can keep moving, but that will challenge you.  If you start with jumps and need to go to skips as the workout goes on.  That is fine.

For the goblet squats hold your KB/DB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you tend to collapse at the bottom and lose position - do these with no weight.  If you are unable to go all of the way down at this time, you may choose to squat to a slightly higher target.

For the swings you will hold the weight with both hands at the waist.   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 guide it up to eye level.

PROGRAM B:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

RX +: 40 Double Unders and 10 Toes to Bar/Shoot Throughs

2 Scores:

Score 1: Weight You Chose for the Workout (choose something challenging but that allows you to move correctly)

Score 2: Total Number of Power Clean Reps for All 8 Rounds Combined

NOTES:

Goal: Choose a weight that will allow you to get between 4-7 Reps per round.  No more than 8.  No less than 3.This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 8 cleans per round - up the reps to RX+ - or if you feel you can up the weight with good technique - do that!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, 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.

PROGRAM A:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

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

RX + Men: 50# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs
RX + Women: 35# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs

Score: Total Power Clean Reps

Goal: 65 Reps +

NOTES:

This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 10-12 cleans per round - up the reps to RX+ - even if you keep the weight on the dumbbells the same!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, 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.

PROGRAM C:

SLED OPTION!

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!