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.

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!

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!

8 Rounds

30 Seconds of Taps/Single Unders/Low Step Ups
16 Mountain Climbers
8 KB/DB Deadlifts

Idea weight for Men: 25-40# Single KB/DB - OR - Set of 15-25# DBs

Idea weight for Women: 12-25# Single KB/DB - OR - Set of 8-15# DBs

Score: Total Time to Complete

Goal: Under 13 Min

NOTES:

Once again for this one you will have a few options for the first movement.  Today you will choose between single under jump rope reps, taps (one toe taps kb or db, then other in almost a running fashion), or low step ups (think 8-12").

Make sure you pick what works best for you and move the entire 30 seconds each time.

For the mountain climbers you will start out in a top of push up position - plank.  You will make sure that you aren't sagging your hips and that your butt isn't too high in the air either.  Bring one knee up to the chest/armpit - and back -then the other.  Keep that belly tight and butt down.  Each time a knee comes up = 1 rep.  So for each setoff 16 each knee will come up 8 times.

You may also do these elevated if necessary!

For the deadlifts you will either have a dumbbell or kb between the feet - OR - you may have 2 lighter dumbbells outside of the feet.

Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

PROGRAM A:

EMOM as Long as You Can Last

(Every Minute on the Minute for AS LONG as you can complete the Work)

First Minute Perform:
1 Burpee
+
6 Dumbbell Step Ups (Alternating)

Second Minute Perform:
2 Burpees
+
6 Dumbbell Step Ups (Alternating)

Third Minute Perform:
3 Burpees
+
6 Dumbbell Step Ups
(Alternating)

Keep adding 1 burpee per round - until you can't complete all of the work in the minute.

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

RX+: Go Up to 8 Step Ups

Score: Total Number of MINUTES that you are able to complete all of the work + any additional reps in the next minute.

Goal: 10 Min +

NOTES:

What just happened?  Lol.

Ok so it's pretty simple.  Pick a weight or use no weight at all - that allows you to get as close to 10 min as possible in this workout.

The way it works is when the clock starts you do 1 burpee and then 6 weighted step ups.  You then REST the rest of the minute.

When the clock hits 1:00 - you do 2 burpees and then 6 step ups.  Rest unitl the clock hits 2:00.

Keep repeating in that fashion - adding 1 burpee each time - unti you can't keep up!

Ouch.

For the burpees you place your hands on the ground.  Jump or step your feet out.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

Try not to overextend the back in the press up.  Keep the belly tight. You may sub knee push up burpees, NO push up burpees (if you have an injury), or even elevated burpees (good one for mamas).

For the step ups you will hold a dumbbell, kettlebell, or bumper plates in each hand.  You may also choose to do these unweighted.  We would rather have you do them unweighted than lower the reps.

The height of the step up should be roughly 22-24" for Men and 18-20" for Women.  Please lower the height to something you are comfortable stepping up AND down.  Place your WHOLE foot on the box or step.  Make sure you drive through your HEEL when standing up and come to a full standing position on the top.  Alternate feet with each step.  So, for each set of 6 you will end up doing 3 per leg.

The step ups should take you NO MORE than about 20 seconds.  So make sure you look at the clock after your first round (of the 1 burpee and 6 step ups) to make sure that you are under 30 seconds.  Otherwise - you're in trouble.

If you are unable to step up you may also sub lunges.

PROGRAM B:

Both A & B crew can post scores in Program A today. If you do not have DBs for the step ups, you can use a plate.

PROGRAM C:

EMOM as Long as You Can Last

(Every Minute on the Minute for AS LONG as you can complete the Work)

First Minute Perform:
1 Burpee
+
6 Sandbag Step Ups (Alternating)

Second Minute Perform:
2 Burpees
+
6 Sandbag Step Ups (Alternating)

Third Minute Perform:
3 Burpees
+
6 Sandbag Step Ups
(Alternating)

Keep adding 1 burpee per round - until you can't complete all of the work in the minute.

No RX or RX+ since all of you have different bags.  Just make sure your step ups take no longer than about 20 seconds.  Go up or down according to that.  No less than 4 - no more than 8.

Score: Total Number of MINUTES that you are able to complete all of the work + any additional reps in the next minute.

Goal: 10 Min +

NOTES:

What just happened?  Lol.

Ok so it's pretty simple.  Pick a weight or use no weight at all - that allows you to get as close to 10 min as possible in this workout.

The way it works is when the clock starts you do 1 burpee and then 6 weighted step ups.  You then REST the rest of the minute.

When the clock hits 1:00 - you do 2 burpees and then 6 step ups.  Rest unitl the clock hits 2:00.

Keep repeating in that fashion - adding 1 burpee each time - unti you can't keep up!

Ouch.

For the burpees you place your hands on the ground.  Jump or step your feet out.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

Try not to overextend the back in the press up.  Keep the belly tight. You may sub knee push up burpees, NO push up burpees (if you have an injury), or even elevated burpees (good one for mamas).

For the step ups you will  put the sandbag on the shoulder or on the back.  You may also choose to do these unweighted.  We would rather have you do them unweighted than lower the reps.

The height of the step up should be roughly 22-24" for Men and 18-20" for Women.  Please lower the height to something you are comfortable stepping up AND down.  Place your WHOLE foot on the box or step.  Make sure you drive through your HEEL when standing up and come to a full standing position on the top.  Alternate feet with each step.  So, for each set of 6 you will end up doing 3 per leg.

The step ups should take you NO MORE than about 20 seconds.  So make sure you look at the clock after your first round (of the 1 burpee and 6 step ups) to make sure that you are under 30 seconds.  Otherwise - you're in trouble.

If you are unable to step up you may also sub lunges.

TEAM VERSION:

EMOM as LONG as your Team Can Last

Min 1:
Person A: 2 Burpee
Person B:2 DB Step Ups

Min 2:
Person A: 2 DB Step Ups
Person B: 2 Burpees

Min 3:
Person A: 4 Burpees
Person B: 4 DB Step Ups

Min 4:
Person A: 4 DB Step Ups
Person B: 4 Burpees

Min 5:
Person A: 6 Burpees
Person B: 6 DB Step Ups

Min 6:
Person A: 6 DB Step Ups
Person B: 6 Burpees

Are you seeing the pattern.  You alternate movements from minute to minute.  And every time you go BACK to a movement - you add 2 reps (every 2 min).

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

Score: Total Number of MINUTES that you are BOTH able to complete all of the work + any additional reps in the next minute.

If one person gasses out - you can choose to scale down their weight or reps to allow them to keep going.  OR - you can allow them to stop and the other person can go it alone until they can't keep up.  OR - you can BOTH be done.

Your score is ONLY the amount of minutes you BOTH make it though.

Goal: 12 Min +

NOTES:

What just happened?  Lol.

Keep in mind the first few minutes - like 6-8 min actually will prob be pretty chill.

Ok so it's pretty simple.  Pick a weight or use no weight at all - that allows you to get as close to 14 min as possible in this workout.

Ouch.

For the burpees you place your hands on the ground.  Jump or step your feet out.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

Try not to overextend the back in the press up.  Keep the belly tight. You may sub knee push up burpees, NO push up burpees (if you have an injury), or even elevated burpees (good one for mamas).

For the step ups you will hold a dumbbell, kettlebell, or bumper plates in each hand.  You may also choose to do these unweighted.  We would rather have you do them unweighted than lower the reps.

The height of the step up should be roughly 22-24" for Men and 18-20" for Women.  Please lower the height to something you are comfortable stepping up AND down.  Place your WHOLE foot on the box or step.  Make sure you drive through your HEEL when standing up and come to a full standing position on the top.  Alternate feet with each step.  So, for each set of 6 you will end up doing 3 per leg.

The step ups should take you NO MORE than about 20 seconds.  So make sure you look at the clock after your first round (of the 1 burpee and 6 step ups) to make sure that you are under 30 seconds.  Otherwise - you're in trouble.

If you are unable to step up you may also sub lunges.

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Burpee Power Clean

RX Men: 20#ish Ball, 40# DBs
RX Women: 14#ish Ball, 25# DBs

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

Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.

Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)

NOTES:

So the way this works is you will start by doing a 3 min AMRAP of the 12-6.  At 3 min let's say you got 3 rounds plus 4 wall balls.  Your score for that round is 3 + 4.  You rest 1 min and start over FROM THE BEGINNING.  Do that until you have done 4 Three Minute AMRAPS.  At the end add up total completed rounds plus any extra you got each time.

You always start each new AMRAP at the beginning with 12 Wall Balls.

For the wall balls you will hold the ball at the chest with the elbows in.  With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up!  Get the butt below the knees at the bottom.  Stand leading with the chest and the ball.  Use the power from the legs to help you throw the ball!  The goal is to throw to a 9' target roughly for women and 10' for men if possible.

When you catch the ball don't allow it to pull you forward!  Keep the chest up and tuck the elbows in!!

If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women.  20-25# dumbbells for men.

Welcome to the dumbbell burpee power clean.  You will have the hands on the dumbbells.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in (on the INSIDE of the dumbbells). Make sure the chest is up, knees are bent and heels are down.  Stand with the dumbbells and pick up speed!  Use the legs and hips to almost jump the weight up to the shoulder.  Add a shrug before you pull with the arms and elbows.  Touch one head of the dumbbell to the shoulder and get the elbows in front.  You can do a muscle clean (no rebend) or pull yourself under slightly!

To start the next rep you will place the dumbbells back down.  Do not get sloppy.  Keep the chest up as you lower them and bend your knees!!

PROGRAM B:

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Power Clean

RX Men: 20#ish Ball, 115#
RX Women: 14#ish Ball, 75#

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

Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.

Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)

NOTES:

So the way this works is you will start by doing a 3 min AMRAP of the 12-6.  At 3 min let's say you got 3 rounds plus 4 wall balls.  Your score for that round is 3 + 4.  You rest 1 min and start over FROM THE BEGINNING.  Do that until you have done 4 Three Minute AMRAPS.  At the end add up total completed rounds plus any extra you got each time.

You always start each new AMRAP at the beginning with 12 Wall Balls.

For the wall balls you will hold the ball at the chest with the elbows in.  With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up!  Get the butt below the knees at the bottom.  Stand leading with the chest and the ball.  Use the power from the legs to help you throw the ball!  The goal is to throw to a 9' target roughly for women and 10' for men if possible.

When you catch the ball don't allow it to pull you forward!  Keep the chest up and tuck the elbows in!!

If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women.  20-25# dumbbells for men.

For the power cleans in this workout we want the weight to be challenging.  You might be doing 3-3 or 2-2-2 but probably won't want to do 6 unbroken.

The bar will start on the ground with the feet hip width apart and the heels down.  Knees are bent slightly and chest is UP!  Arms are straight and are on the outside of the legs!

You will stand by lifting the chest and digging into the heels.  Keep the arms straight as you stand and pick up speed.  Once you finish the UP with the legs and hips add a shrug!  Pull the elbows high and outside to bring the bar up the body but keep it close!  Pull yourself under as you bring the elbows around and through.  Land with the bar on the shoulders with the elbows high - heels down - butt slightly back - and knees out.  Stand to finish each rep.

PROGRAM C:

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Odd Object Cleans

RX Men: 20#ish Ball
RX Women: 14#ish Ball

Options for odd object:  D Ball or Stone, Sandbag, Tire Flips etc

Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.

Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)

NOTES:

So the way this works is you will start by doing a 3 min AMRAP of the 12-6.  At 3 min let's say you got 3 rounds plus 4 wall balls.  Your score for that round is 3 + 4.  You rest 1 min and start over FROM THE BEGINNING.  Do that until you have done 4 Three Minute AMRAPS.  At the end add up total completed rounds plus any extra you got each time.

You always start each new AMRAP at the beginning with 12 Wall Balls.

For the wall balls you will hold the ball at the chest with the elbows in.  With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up!  Get the butt below the knees at the bottom.  Stand leading with the chest and the ball.  Use the power from the legs to help you throw the ball!  The goal is to throw to a 9' target roughly for women and 10' for men if possible.

When you catch the ball don't allow it to pull you forward!  Keep the chest up and tuck the elbows in!!

If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women.  20-25# dumbbells for men.

Pick whatever you want or have for your odd object to play with!  If the object is kinda light you can add reps per round or if 6 will be slow you may want to lower them!

12 Min AMRAP
5 Burpees
10 Air Squats or Jumping Squats

NO weight needed today!

Score: Total Rounds and Reps Completed in 12 Min.

Goal: 8 Rounds +

NOTES:

For this workout you can choose what kind of burpee AND what kind of squat is right for you!  You will start the clock and do 5 burpees - then 10 squats.  Keep repeating for 12 Min!!

For the burpees you may do regular burpess by placing your hands on the ground - jumping or stepping your feet out- getting the chest and thighs to the ground - pressing the body up - jump or step your feet in- jump and clap.  The push up part may be also performed from the knees.

You may take the push up out if you need to for injury or belly reasons.  OR you may do an elevated burpee on the side of a bench or box instead of on the ground.

For the squats you may perform regular air squats.  These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  You may use a target to help you find depth if necessary.  Ideally you will go down to where your butt is lower than your knees at the bottom.   In this bottom position you need your heels down, knees out, belly tight, chest up!  No rounding or plopping down there!  If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

If you are feeling it - try some jumping squats!  Be sure of course they are appropriate for you and cause no pain or issues.

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Wall Walk
8 KB Swings
10 Box Jump Overs

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

RX +: 2 Wall Walks Each Time

Completely unnecessary but if you want to use a heavier KB or DB to swing - go for it!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

NOTES:

For the wall walk you will start in the bottom of a push up with the feet against the wall.  You will start walking the feet up the wall and press up to the top of the push up and walk your hands back.  Keep the belly tight - no sagging hips!  Ideally you will walk all of the way back to the wall until the chest touches.  Then you will walk the hands back out away from the wall and walk the feet down the wall.  No Slamming or sliding down!

If you are trying to do 2 wall walks will take you longer than 30 seconds because of the resting involved between reps - take it down to 1.

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.  You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!                                                                                                             For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box.  You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top.  You will then walk yourself back out.

Choose a weight for the swings that you will always try to do unbroken.

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the 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!

PROGRAM C

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

4 Handstand Push Ups
8 KB Swings
10 Box Jump Overs

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

RX +: Strict Handstand Push Ups

Completely unnecessary but if you want to use a heavier KB or DB to swing - go for it!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

NOTES:

This workout is a great one to practice your handstand push ups if they are new for you since the reps are low each round.  You may even lower them a bit and of course you may choose to do the pike on the box handstand push ups as well.

Make sure that you always lower under control and land on a padded surface.  Find the tripod position at the bottom.  Keep the belly tight.  Drive the head and chest through at the top.

Choose a weight for the swings that you will always try to do unbroken.

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the 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!

8 Rounds

2 Inchworms
6 KB Swings
12 Step Ups

Idea weight for Men: 30-45# KB or DB

Idea weight for Women: 12-25# KB or DB

Score: Total Time

Goal: Under 20 Min

NOTES:

For this workout you will do 2 inchworms, 6 Swings, and 12 Step ups.  Repeat that 8 total times!

For the inchworms you will place your hands on the ground.  Walk your hands out to the top of the push up.  Perform a push up (you may go to your knees if you need to) - then walk your hands back in and stand up!

If you need to lower to 1 inchworm per round to allow you to keep moving - you may do that!

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 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!

For the step ups you will want to choose a height that challenges you but allows you to keep moving and that you feel comfortable stepping up AND down.

Place your WHOLE foot on your step.  Drive out of your heel to stand up.  Make sure the knee doesn't cave in as you are standing!  You will switch feet with each step so for each round of 12 reps you end up doing 6 per leg.

4 Rounds for Time

10 Lungesters
20 Pull Ups

RX Men:  75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 75# +

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

PROGRAM A

4 Rounds for Time

10 Lungesters
20 Pull Ups

RX Men:  40# DB
RX Women: 25# DB

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

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the dumbbells on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

PROGRAM C

4 Rounds for Time

10 Sandbag Lungesters
20 Pull Ups

No RX or RX +:  Just use what you've got.

Ideally women's bags are 30-50# and men's are 55-80#

Lower the number of lungesters if your bag is super heavy.  Raise to 15 if bag is super light.

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the sandbag on the biceps with the elbows high.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Sandbag still on the biceps with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Lunges
10 Upright or Ring Rows

If doing upright rows - choose a weight that will allow you to not have to break too much!

Score: Total Number of Completed Rounds + Any Additional Reps.

Goal: 7 Rounds +

NOTES:

If you did the step ups yesterday and are worried about the step ups today - you may sub deadlifts instead to give the knees a rest!

For the lunges if you are feeling like adding more difficulty you can also hold a kettlebell or dumbbell at the chest.

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 6 you end up doing 3 on each side.

If you need to use assistance for stability that is fine. If you are unable to go all of the way down, you may shorten the range of motion to something that works for you.

For the ring/trx/bar rows remember the more parallel the body is to the ground - the more difficult these become.  Find an angle that will allow to do at least 5 at a time each time - but 10 is difficult.

Start with a straight arm at the bottom and bring the chest all of the way up at the top.  Pull the elbows back and not out!

If you are doing upright rows you will hold the weight with both hands.  Keep the shoulders pulled back.  Pull the elbows high and outside to bring the weight to chest level.  Lower back down to straight arms.

10 Rounds

Each Round is in a 2:00 Window

Run 200 Meters
6 Deadlifts
15 Air Squats

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

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

ALSO RX +: Do one round every 90 SECONDS!!!

Score:  Total number of rounds you are able to complete in the time window (up to 10)

Goal:  7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)

NOTES:

So the way this works is you will do 10 rounds no matter what.  BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time.  So when the clock starts you run 200 meters, do your 6 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00.  Then repeat from 2:00 - 4:00.

If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.

At some point you may get to where you don't make it in 2:00.  At that point - just finish the remainder of the rounds and don't worry about the clock.  Your score is number of rounds you complete within the time.  So if you choose RX + that time starts from the very beginning at 90 seconds.  The run distance shouldn't take you any longer than about 1:10 at the MOST.  Run hard and shorten it if you need to.

If you are unable to run for space or weather reasons you may choose to do 1 min of jump rope, low step ups, or mountain climbers.

Choose a deadlift weight that you will aim to go unbroken but is going to get heavy.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

The squats are unweighted.  Feet are shoulder width apart.  Lift the chest, tighten the belly, and keep the heels down.

PROGRAM A

10 Rounds

Each Round is in a 2:00 Window

Run 200 Meters
8 2 Head Touch DB Deadlifts
15 Air Squats

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

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

ALSO RX +: Do one round every 90 SECONDS!!!

Score:  Total number of rounds you are able to complete in the time window (up to 10)

Goal:  7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)

So the way this works is you will do 10 rounds no matter what.  BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time.  So when the clock starts you run 200 meters, do your 8 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00.  Then repeat from 2:00 - 4:00.

If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.

At some point you may get to where you don't make it in 2:00.  At that point - just finish the remainder of the rounds and don't worry about the clock.  Your score is number of rounds you complete within the time.  So if you choose RX + that time starts from the very beginning at 90 seconds.  The run distance shouldn't take you any longer than about 1:10 at the MOST.  Run hard and shorten it if you need to.

If you are unable to run for space or weather reasons you may choose to do 1 min of jump rope, low step ups, or mountain climbers.

Choose a deadlift weight that you will aim to go unbroken.

 We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit.  This means at the bottom of every rep BOTH heads of the dumbbells need to touch.  This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together.  Heels are down and hands are just outside of the feet.  Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat.  Tighten your belly!  To stand you will drive your heels into the ground and lift the chest.  Squeeze the cheeks to stand all of the way up.  When lowering keep the belly tight and chest lifted.  Reach the butt back and hinge the chest forward.  Remember - BOTH heads of the dumbbells need to touch!

The squats are unweighted.  Feet are shoulder width apart.  Lift the chest, tighten the belly, and keep the heels down.

PROGRAM C

10 Rounds

Each Round is in a 2:00 Window

Row 250
OR
Bike 15 Cal -Men / 10 Cal -Women
6 Deadlifts
15 Air Squats

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

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

ALSO RX +: Do one round every 90 SECONDS!!!

Another option = 4 Sandbag over shoulder in place of deadlifts.

Score:  Total number of rounds you are able to complete in the time window (up to 10)

Goal:  7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)

So the way this works is you will do 10 rounds no matter what.  BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time.  So when the clock starts you row/bike, do your 6 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00.  Then repeat from 2:00 - 4:00.

If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.

At some point you may get to where you don't make it in 2:00.  At that point - just finish the remainder of the rounds and don't worry about the clock.  Your score is number of rounds you complete within the time.  So if you choose RX + that time starts from the very beginning at 90 seconds.

The row/bike  shouldn't take you any longer than about 1:10 at the MOST.  Go hard and shorten it if you need to.

You may also choose to run 200 and do it with the sandbag in this version too.

Choose a deadlift weight that you will aim to go unbroken but is going to get heavy.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

The squats are unweighted.  Feet are shoulder width apart.  Lift the chest, tighten the belly, and keep the heels down.

8 Rounds

1 Min Jog, Row, Bike, Taps
10 KB/DB Deadlifts
10 Goblet Squats

Idea weight for Men: 30-55# DB or KB - OR - 20-25# Pair of Dumbbells

Idea weight for Women: 12-25# Single DB/KB - OR - 8-15# Pair of Dumbbells

Score: Time to Complete

Goal: Under 20 Min

NOTES:

For this workout you can pick what you would like to do for the 1 min portion. You can jog or perform taps.  Or if you have a bike or rower you can use that!  Make sure you keep a pace that keeps you moving the whole time but challenges you!

For the deadlifts you can use a single KB or DB between the feet or a pair of dumbbells (one in each hand) outside of the legs.

The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the squats today if you are able to you will hold the KB or DB at your chest and hold it there - keeping the chest up - for the movement.

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 are collapsing or losing form at the bottom while holding the weight - you may lower it a bit or just do these squats without any weight.  We would rather have you going all of the way down with good form than collapsing using weight.

If you are unable to go that low you may try holding on to something for counter balance or you may choose to squat to a slightly higher target.

PROGRAM B

5 Rounds

50 Double Unders
10 Hang Power Cleans
10 Jerks

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

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

Score: Total Time

Goal: Under 15 MinThis one is meant to keep you moving the whole time.  Pick a number of double unders that you can finish in under 1:30 and pick a weight that you won't have to break more than once in the cleans or the jerks.

For the double unders you can lower the reps all the way down to 30 if you need to because you still can't string them really well.  If you are only able to get like 2-3 double unders at a time - it is best to sub dumbbell hop overs for this workout. You can sub singles too. If you sub singles sub 2x reps.

For the hang power clean you will deadlift the bar 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 and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders 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 bar back to the hips for the next rep.

The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Stand.

PROGRAM A

5 Rounds

50 Double Unders
10 Hang Power Cleans
10 Jerks

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

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

Score: Total Time

Goal: Under 15 Min

NOTES:

This one is meant to keep you moving the whole time.  Pick a number of double unders that you can finish in under 1:30 and pick a weight that you won't have to break more than once in the cleans or the jerks.

For the double unders you can lower the reps all the way down to 30 if you need to because you still can't string them really well.  If you are only able to get like 2-3 double unders at a time - it is best to sub dumbbell hop overs for this workout. You can sub singles too. If you sub singles sub 2x reps.

For the hang power clean you will deadlift the bar 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 and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders 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 bar back to the hips for the next rep.

The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Stand.

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

30 Taps or Single Unders
8 HANG Sumo High Pull
8 Push Press

Idea Weight for Men: 30-55# Single KB or DB

Idea Weight for Women; 12-25# Single KB or DB

Score: Total Number of Rounds and Reps Completed in 12 Min

Goal: 5 Rounds +

NOTES:

For this workout you will want to choose a weight that you think you might always try to get all 8 without having to put the weight down.

For the first part you may choose jump rope single unders or taps.  If 40 reps will take you longer than about 1min-1:15 at the longest  - you may lower the reps.

The HANG Sumo High Pull is VERY similar to the up right row - except you are going to perform a small dip at the hips and knees - keeping the arms straight and weight close to the body.  Stand up hard and fast - shrug the shoulders - pull the elbows high and outside brining the weight up to your chest.  Like you are zipping up your jacket.

Keep the shoulders pulled back and the belly tight.

For the push press you may use the same KB/DB OR you can use a pair of lighter dumbbells.  This movement is like the regular press - except again - you will perform a small dip and stand before you press.

When you dip keep your heels down and chest up.  Make sure the knees don't cave in (actively push them out).  Stand up hard and fast.  Finish with a press to lockout with the weight over your head and the biceps by the ears!

PROGRAM B

For Time

100 Back Squats

Every Minute on the Minute

3 Devil Press

RX Men: 40# DBs / 95#-115# Back Squat
RX Women: 25# DBs / 65#-75# Back Squat

RX+ Men: 50# DBs / 135#+ Back Squat
RX + Women: 35# DBs / 85#+ Back Squat

RX + Option (using whatever weight you choose): 100 Overhead Squats instead.

(No dumbbells?  Sub 5 Plate burpees for DP)

Score: Total Time

Goal: Under 13 Min

Oh my.

So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press.  When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press.  After your 3 Devil Press you will pick back up where you left off on your squats.

An RX+ Option would be  to do overhead squats.  If you choose this version - you may choose a weight that is appropriate and will allow you to get at least 7-8 Squats per minute.

Otherwise - you will perform regular back squats

Back Squat:

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, and push the knees out as you come up! Stand all of the way up at the top.

Overhead Squat:

You may get the bar over your head however you need with a wide grip.

Belly tight chest up, pressing into the bar with armpits forward.

Reach your butt back and down as your knees go OUT.  Keep the heels down!  Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

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!

If you don't have dumbbells you may sub 5 plate burpees.

PROGRAM A

For Time

100 Dumbbell Squats

Every Minute on the Minute

3 Devil Press

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

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

RX + Option (using whatever weight you choose): 100 Single Arm Dumbbell Overhead Squats instead.

Score: Total Time

Goal: Under 13 Min

NOTES:

Oh my.

So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press.  When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press.  After your 3 Devil Press you will pick back up where you left off on your squats.

An RX+ Option would be  to do single arm DB overhead squats.  If you choose this version - you may switch arms whenever you choose.  No set number of reps per side.

Otherwise - you will perform regular dumbbell squats with the dumbbells at the shoulders.

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.

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!

If you are unable to finish the set of 3 Devil Press in about 30 seconds or less - lower the number.  You may also sub to a plate burpee or a burpee + KB swing.  You could even do a regular burpee with no weight at all!

PROGRAM C

For Time

100 Sandbag Back Squats

Every Minute on the Minute

3 Devil Press

No RX or RX+. Just use the bag that you've got.  Go up or down in reps depending on weight of your bag.  Goal is to find a weight that allows 8-12 reps of squats per minute

No Dumbbells?  Sub 4 Sandbag Facing Burpees in place of Devil Press!

Score: Total Time

Goal: Under 13 Min

NOTES:

Oh my.

So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press.  When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press.  After your 3 Devil Press you will pick back up where you left off on your squats.

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.

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!

If you are unable to finish the set of 3 Devil Press in about 30 seconds or less - lower the number.  You may also sub to a plate burpee or a burpee + KB swing.  You could even do a regular burpee with no weight at all!