5 Rounds
30 Push Ups
15 Power Cleans
10 Jerks

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

PROGRAM A

5 Rounds
30 Push Ups
15  Power Cleans
10 Jerks

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

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

Score: Total Time

Goal: Around 20 Min or less

PROGRAM C (TEAM VERSION)

2 Rounds
100 Push Ups (combined)
75 Power Cleans (combined)
50 Jerks (combined)

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

For this workout you want to be really aware of your abilities in 2 areas - the push ups and the weight you are using.

30 push ups for 5 rounds will add up.  Be aware that in order to keep moving you may need to go to your knees for the push ups or use a scale like doing the push ups on an elevated surface, like a bar in the rack or a box.  These are great scales and are absolutely the right choice if it is what is needed to keep moving.

Regardless of what push up style you choose you will aim to have your body move as one unit.  No snaking or piking!  Keep the belly tight.  Chest and thighs should touch the ground at the bottom and elbows should be completely locked at the top for every rep!  Don't blast out too big a set to start!

For the  power cleans the bar will start on the ground.  You will have your feet under your hips and your hands outside of the legs.  Weight is in the heels and the bar is against the body.  Hinge at the hip and bend the knee slightly.  Keep the belly tight and chest up.  Arms are long and straight - pulling the bar in close to the body!  Stand by driving the heels down and lifting the chest.  Once past the knees think - jump with straight arms - shrug the shoulders - pull the elbows high and outside to keep the bar close - pull yourself DOWN into a partial squat - bring the elbows around FAST to allow the bar to land on the shoulder with the elbows high! Land with your weight in your heels, knees out and chest up in a partial squat position. Stand completely to finish the rep.

For the jerks you will start with the bar on the shoulder with elbows slightly in front. Keep the belly tight as you dip by keeping the heels down, allowing the knees to come forward, butt goes back slightly and chest stays up.  Stand hard and fast to drive power into the bar.  Press the bar up as you press yourself under!  Lock out completely with the bar over head - belly tight - weight in heels.  Stand completely with the bar to finish the rep.

5 Rounds
1 Min Goblet Squats
1 Min Seated Press
1 Min Burpee
1 Min Rest

Score: Total combined reps

Idea weight for Men: Single 35-50# Dumbbell or KB
Idea weight for Women: Single 10-30# Dumbbell or KB

Goal: Move the whole time!

So the way this will work is you will do 1 full minute of squats and get as many reps as you can.  Then you will do 1 full minute of presses, then 1 full minute of burpees.  Then you will rest 1 min and do that whole thing again until you have completed 5 total rounds. You will keep count of how many TOTAL reps you do in the whole workout as your score.

For the goblet squat you will hold the dumbbell or kb at the chest.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and do not plop at the bottom!  No rounding of the back!  Ideally you will get the butt below the knees at the bottom.  Keep those knees out and the chest up.  Stand all of the way up by driving through your heels and squeezing the cheeks!

If you are unable to go that low and keep good form, first choice is to not use any weight.  If its not the weight, but a mobility or past injury issue - keep using the weight and go to a target that is not quite as low.  You may even do squats using assistance if you need to!

For the press you will simply press from the chest position to lock out!  Keep the belly tight and press all of the way up until the elbows are locked.

The burpees may be done as regular burpees, step in and out/knee push up burpees, no push up burpees, or even elevated burpees!

Good luck!

5 Rounds

Each Round is

90 Seconds Wall Balls
Rest 30 Seconds
90 Seconds Burpee Pull Ups
Res 30 Seconds

Score is total number of combined reps at the end!

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

RX + Option (completely unnecessary btw): Use a heavier ball - Men: 30# / Women: 20#

Goal: 25+ Wall Balls each time / 8 or so burpee pull ups each time

Do NOT go RX+ if you aren't hitting these goals!

PROGRAM C

5 Rounds

Each Round is

90 Seconds Odd Object
Rest 30 Seconds
90 Seconds Burpee Pull Ups
Res 30 Seconds

Score is total number of combined reps at the end!

NO real RX for this one.  List of potential choices below!

Goal:  Choose something that is fun but will allow you to move the whole 90 seconds.

Don't worry about comparing scores - just note what you did in the comments!

Oh man - this one is going to sting a little and that 30 second rest is going to feel SHORT by the end!!

For the wall balls you will hold the ball at the chest!  You will squat by reaching the butt back and down.  Drive the knees out and keep those heels down!  Fight to keep the chest up and keep those elbows tucked IN!  Get the butt below the knees at the bottom.  Stand hard and fast - almost jump with the ball - to make it weightless.  Use the power from the legs to help you throw it.  The goal is to hit a 9-10' target if possible.  When you catch the ball as it comes back down, don't allow it to pull you forward!  Keep that chest up and the weight in your heels as you go down for the next rep!

If you do not have a ball, or have low ceilings, you may sub medicine ball cleans or even light weight thrusters.  Think empty barbell or light dumbbells (light means like 10-20#).

For the burpee pull up ideally (if you are able to do unassisted pull ups) you will touch your chest and thighs to the ground and then jump or step in - and the pull up bar should be high enough that you have to at least somewhat jump to get to it.  It's up to you if you want to do a jump and continue the pull or add a little kip for each one.

Its totally fine if your pull up bar isn't that high though.  If you can just grab and pull that is ok, but make sure your feet are off the ground before you pull - not doing a jumping pull up.

If you NEED assistance for the pull part you may absolutely use some assistance from the feet and legs in the form of a jumping pull up.  If your pull up bar is high you may want to create a little step up to get more use out of the legs for that part.  See video for what this will look like.

If you are unable to do jumping pull ups for equipments sake and you need a scale you may also do a burpee kettlebell swing for this workout - or if all else fails, just do regular burpees!

16 Min AMRAP
Run 200 Meters
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

PROGRAM A

16 Min AMRAP
Run 200 Meters
16 Hang Dumbbell Snatch

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

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

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

PROGRAM C

16 Min AMRAP
Row 250 Meters
or
Bike 15 Cal (Men) or 10 Cal (Women)
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

You may also choose to do the dumbbell version from Program A with the row/bike option - both are awesome!

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

For the hang power snatch you should choose a weight that you are capable of doing 8 in a row.  That doesn't mean you will for the duration of this workout - but you CAN.

If you are new to this movement we encourage you to go lighter and work technique OR to do the dumbbell version!

The 200 Meter run should take anywhere from 45 seconds to 1:15 depending on your running ability.  If you are unable to measure exactly then just find a distance that works based off of those time goals!

If you are unable to run for weather or space reasons you may sub a number of double unders that takes you roughly 1 min.  50 is a good number if you are good at them.  You may also sub 1 min of singles.

You will pick up the barbell and bring it to the waist with a wide grip.  Keep the arms straight as you dip the chest forward slightly and allow the bar to slide down the thigh.  Keep the heels down and back flat/belly tight/chest up!  Don't allow the knees to cave in!  Bend the knees slightly.  From that slight dip position you will stand hard and fast - shrug the shoulders with the arms still straight - THEN drive the elbows high and outside to keep the bar close to the body. From here finish with a punch UP or finish with a punch up and a slight press of your body under (like a re-dip).

Rep finishes with you standing tall with the bar locked out overhead with the armpits forward and the bar over the middle of the body!!

Lower back to the waist to re-set!

For Time
6 Rounds
15 KB/DB Deadlifts
10 Dips

Idea weight for Men: 50# KB or 25# Dumbbells
Idea weight for Women: 24-35# KB or 10-15# Dumbbells

Score: Total Time

Goal: 12 Min or less

For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or  a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet.  Weight should be in the heels with the chest up!  Arms stay straight and back stays flat.  You will have a slight bend in the knee and a hinge at the hip at the bottom.  To lift the weight you will drive out of the heels and lift the chest!  Squeeze the butt to stand tall.  To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet.  Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

For the dips you may do these off the edge of a box, chair or bench.  You may also do them between 2 chairs or something of similar heights.  The goal is to get the shoulder lower than the elbow at the bottom and lock out completely at the top.  Use as much or as little assistance from the legs as necessary!

Metcon (Time)

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)

PROGRAM A

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)

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)

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.

3 Rounds
30 Dumbbell Overhead Lunges Left
15 Lateral Over Dumbbell Burpees
30 Dumbbell Overhead Lunges Right
15 Toes to Bar

RX Men: 40#
Rx Women: 25#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

PROGRAM B

3 Rounds
30 Alternating Overhead Lunges
15 Lateral Over Barbell Burpees
15 Toes to Bar

RX Men: 75#
Rx Women: 55#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

Choose a weight for the overhead lunges that you won't have to break much.  The dumbbell will be held overhead with the bicep by the ear.  You will do 30 lunges with the Left arm up - then the burpees - then 30 lunges with the right arm up - then the toes to bar.

For the lunges you may choose to do reverse lunges, forward stepping, or walking.  You will alternate feet with each step so for the 30 reps you end up doing 15 per leg.

If you are unable to do overhead lunges you can do front rack lunges holding the dumbbell at the shoulder.

Make sure you take a long enough step that your front heel can stay on the ground while the back knee touches.  Do not allow the knee to cave in.  Stand completely between reps.

As always you may choose to do unweighted lunges.

For the burpees you will touch chest and thighs to the ground.  Jump or step the feet in.  Jump laterally over the dumbbell.

Then do the lunges on the other side.

For the toes to bar choose a method that will allow you to do them in 1-2 sets or so.  You may sub knees up, v-ups, TRX tucks (see video) or even regular sit ups.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Squats
8 KB Swings
5 Upright Rows

Idea weight for Men: 25-40#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional reps!

Goal: 8 Rounds or More

For this workout the goal will be to just keep moving through.

For the squats you will not use any weight.  Ideally you will be able to get the but below the knees at the bottom with the heels down, knees out and chest up!  If you need to not go as low for injury or mobility restrictions.  That is ok too.  OR you may use slight assistance by holding onto something like a chair or box.

For the KB swings you will hold the KB or DB with both hands at a full standing position.  Feet should be about shoulder width apart.  From here, you will hinge at the hips and keep the arms straight.  Keep the chest up and back flat.  Bend the knees slightly. Keeping the weight in the heels stand up hard and fast.  Use the power from the legs to make the bell weightless.  Guide the weight to just in front of the arms as a follow through motion with the arms.

Allow gravity to bring the weight back down between the legs.  Do not let it pull you forward.  Keep the chest up and heels down going into the next rep!

For the upright rows you will start in the same position as the KB Swing.  You will pull the shoulders back and then shrug straight up and finally you will pull the elbows high and outside like you are zipping up your jacket!  Keep the weight close to your body on the way up and on the way down!

This workout was originally posted on Jan 19 of last year - and then again on June 19 of 2017!  Make sure you go back and see how you did!  This is one of the main reasons we want you guys logging your scores!

Metcon (AMRAP - Rounds)

Every 5 Minutes for 4 Rounds
20 Back Squats
15 Kettle Bell Swings
10 Hang Squat Cleans

RX Men 135# Bar, 53# KB
RX Women 95# Bar, 35# KB

RX Plus Men: 165# Bar, 70# KB
RX Plus Women: 115# Bar, 53# KB

Score is number of rounds completed!

PROGRAM A

Every 5 Minutes for 4 Rounds
20 DB Squats/Goblet Squats
15 KB Swings
10  DB/KB Hang Squat Cleans

RX Men Dumbbells 40# ish
Kettle bell (for swings)- 53# if you have it!

RX Women Dumbbells 25# ish
Kettle bell for swings - 35#

RX Plus Men: 55# Plus DBs, 70# KB
RX Plus Women: 40# Plus DBs, 53# KB

Score is number of rounds successfully completed

List what weight you used in comments!

So most of you will have a score of 4.  Unless during one of the rounds you don't complete the work in the 5 min window.  We DO NOT want you completing this so easily that you get 4 min of rest.  Challenge yourself with the weight you use and do each round at 100% intensity so that you NEED the rest you do get.

In the notes/comments you should list the weight you used and times per round.

Goal would be to do the movements pretty unbroken.  Choose a weight that allows you to get at least 90 seconds rest between rounds!

On the back squats, find a rhythm and try to keep it, like a metronome!

Scale appropriately!  Don't worry about the weight, but more in hitting the intention of the workout!

On the back squats focus on driving your butt back but keeping your chest up.  Drive those knees out and the heels down.  Get that butt below your knee without rounding the back or relaxing.

Swings should be all the way overhead if possible.  Use a slight bend of the knee and hinge at the hip.  Stand up fast and allow the arms and bell to be a follow through motion.

On the cleans - all reps will start in the hang position - which means at the hip.  Perform a small dip of the knees and chest and from there, stand up fast or jump and focus on pulling yourself under fast!