For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 40# Dumbbells - Farmer Hold Lunges: 40 # Dumbbells

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 25# Dumbbells - Farmer Hold Lunges/Carry: 25# Dumbbells

RX + Men: 50# - 50# x 2
RX + Women: 35# - 35# x 2

Goal: Fun in the Sun

PROGRAM B

For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 95# Barbell- Farmer Hold Lunges: 35-50# DBs or KB

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 65# Bar - Farmer Hold Lunges/Carry: 20# - 30# DBs or KBs

RX + Men: 50# - 115# - 50# x 2
RX + Women: 35# - 75# - 35# x 2

PROGRAM C

Team VERSION!!!

Metcon (Time)

For Time
100 Overhead Lunges (combined)
400 Meter Overhead Carry (together)
100 Front Rack Lunges (combined)
400 Meter Front Rack Carry (together)
100 Farmer Hold Lunges (combined)
400 Meter Farmer Carry (together)

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 40# Dumbbells - Farmer Hold Lunges: 40 # Dumbbells

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 25# Dumbbells - Farmer Hold Lunges/Carry: 25# Dumbbells

RX + Men: 50# - 50# x 2
RX + Women: 35# - 35# x 2

I HIGHLY recommend  NOT doing RX+ unless you are just REALLY determined to go pain cave on this one.

For all of the lunges you may do them in place, walking, or reverse.

No matter what version you choose make sure that you take a long enough step that you can drive off of the front heel with the back knee touching the ground.  Alternate feet with each step - so it's 25 steps per leg each time.  Stand all of the way up.

For the overhead portion you may hold a plate or a single dumbbell in both hands.  Goal is to keep the belly tight and keep the weight over the middle of the body.

For the front rack portion - you will hold the dumbbells  at the shoulders with the elbows high.  Keep the belly tight.  You MAY place the dumbbells directly on the shoulders.

For the farmer hold position the dumbbells will be down at the sides.

Crush it!

5 Rounds for Time
20 Taps or Single Unders
20 Mountain Climbers
20 KB/DB Swings

Idea weight for Men: 35-55#
Idea weight for Women: 15-35#

Score: Total Time

Goal: Under 20 MIn

For this workout you may choose taps or single unders with the jump rope.  For the taps you will tap like a step or your KB or whatever you want with one toe and then in almost a running motion switch feet!

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to eye level with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell back down.  Don't allow it to pull you forward or pull your back into a round position.

5 Rounds for Time
50 Double Unders
40 Mountain Climbers
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

Score: Total Time

Goal: Under 22 MIn

PROGRAM C

5 Rounds for Time
50 Double Unders
20 Cal Bike or Row
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

(Men and Women do the same cals - keep it simple!)

Score: Total Time

Goal: Under 22 MIn

This week has been rough - time for a good mover!

For this workout you want to choose a number of double unders that will allow you to finish all of them in 2 min or less.  If you need to lower the number to 30 - you may do that.  Any lower than that for this workout and you may want to sub double under attempts, hop overs, or double reps of singles.

For the attempts you could say 90 seconds of double unders in place of the 50 reps.

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to overhead with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell bak down.  Don't allow it to pull you forward or pull your back into a round position.

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)

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)

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)

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!!

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

5 Dips
7 Ring or Single Arm DB/KB Rows
10 Step Ups

Weight for Upright Rows:

Men: 35-50#

Women: 12-24#

Use what you have!

Goal: 8 Rounds or more!

For this workout you will choose a method for each of these movements that will allow you to keep moving pretty good!  You should never be doing singles!

For the dips you can do assisted dips on rings/TRX Bands or even a stationary dip station.  You do this by leaving the feet on the ground and using one leg or a little hop to help you press out.  ONLY use as much assistance from the legs as you need!  You may also choose to do ring or TRX band push ups from the knees.

Other options for the dips are off a bench or box or in between 2 boxes.

The goal - no matter what option you choose is to get the shoulder lower than the elbow at the bottom.  Make sure the elbows go BACK and not out!  Then press to lock out completely at the top!

For the rows you will choose an angle from the ground that is difficult for you!  You can do ring, trx, or even rows with a bar set in the rack!

Start with arms completely straight at the bottom and come up and try to touch your chest at the top!

If you don't have a way to do body rows - you may sub single arm db or kb rows.  You do this by holding a dumbbell or KB in one hand.  You can lean against a wall or bench.  You will start with a straight arm and pull the elbow back until the weight is up at the chest.  Then straighten to lower.  You will do 7 per side.  Do all 7 on one side then all 7 on the other.

For the step ups choose a height that is challenging but manageable for you!  Make sure your WHOLE FOOT is on the step and don't allow the working knee to cave in!  You will alternate feet with each step.  So it ends up being 5 per side each set.

Put the weights away crew - Program A only today!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
5 Dips
7 Pull Ups
9 Box Jumps

Dips May be Ring or Stationary.

Box Height:

Men: 24"ish
Women: 20"ish

Score: Total completed rounds + Any additional reps

Goal: 10 Rounds +

For this workout it is important you pick the correct scales and options to allow you to keep moving.

The options for the dips are:

Ring Dips
Stationary Dips
Box Dips
Bench Dips

Whatever you choose we are looking for you to get your shoulder lower than your elbow at the bottom and completely lock the elbows at the top.

You may also choose to use bands or do jumping dips to assist.  For this workout we don't want to see a slow lower.  Save that for skill work or on a different day!

For the pull ups choose a style that will allow you to do these in 1-2 sets each time.  If you need to you may lower the number to 5 reps in order to not have to use assistance and work on your pull ups - just note that you did that in the comments when you log your score.

You may also scale to: Ring or TRX Rows or banded Pull Ups.  Jumping pull ups are ok, but we prefer to choose another method if possible for this workout since this workout already has box jumps!

You may also choose to work your strict pull ups in this workout.  If you want to do that lower the number to 3-5.

For the box jumps we would love to see you choose a height that will allow you to actually jump. Even if that means you need to lower it drastically.  Jump with both feet and land with the whole foot on the box/object.

If you are unable to jump for injury reasons etc.  You may sub step ups (ONLY IF YOU DIDN'T DO TUESDAYS WORKOUT).  If you did Tuesday's workout though, sub Russian (eye level) KB swings instead!

PROGRAM C

15 Min AMRAP
3 Muscle Ups
9 Box Jumps

Dips May be Ring or Stationary.

Box Height:

Men: 24"ish
Women: 20"ish

RX + - Up the Reps to 5 and 15

Score: Total completed rounds + Any additional reps

Goal: 6 Rounds +

If you are REALLY good at muscle ups - like know you will be doing unbroken triples - do the 5 Muscle Up - 15 Box Jump option!

If you are REALLY new to muscle ups and all 3 will be in singles the whole time - lower the number to 2.

Muscle Ups may be bar or ring.

If you want to just WORK your muscle ups even though you don't have them yet - that is fine too!  You may do, banded, jumping, transitions, etc.

For those scaled versions - you will probably go to the 5 and 15 reps so you don't end up doing a million box jumps.

For the box jumps we would love to see you choose a height that will allow you to actually jump. Even if that means you need to lower it drastically.  Jump with both feet and land with the whole foot on the box/object.

If you are unable to jump for injury reasons etc.  You may sub step ups (ONLY IF YOU DIDN'T DO TUESDAYS WORKOUT).  If you did Tuesday's workout though, sub Russian (eye level) KB swings instead!