100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 Zercher Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  135# Bar, Strict Pull Ups

RX Women: 13-15# Ball, 95# Bar, Strict Pull Ups

RX Plus Men: 185# Bar, Strict Muscle Ups

RX Plus Women: 125# Bar, Strict Muscle Ups

PROGRAM A

100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 DB or Goblet Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  50+ LB DBs Strict Pull Ups

RX Women: 13-15# Ball, 35+ Lb DBs, Strict Pull Ups

RX Plus Men: 70+ lb DBs, Strict Muscle Ups

RX Plus Women: 50+ lb DBs, Strict Muscle Ups

So this workout WAS already desinged with all of the subs that Miranda would constantly use, so if possible - don't change anything too much.

The air squats are simple enough - feel free to cut that number down if you think those squats will take you longer than about 4 min max.

The Med Ball Cleans AFTER the air squats are brutal.  This is how a lot of her workouts were then and actually she attributes gaining a good amount of strength and stamina in the legs after not being able to do much else for a while.

If necessary you can sub a kb for the dumbbell and do kb cleans!

Make sure you are not sloppy with either the med ball cleans or the air squats.  For both keep the chest up in the bottom and make sure you are going all the way down and all the way up!

For the handstand push ups RX IS the pike.  You are allowed to change it obviously to regular hspu if you want, but we encourage you to try the pike - it's pretty hard!

Make sure you use a solid tri pod position and that your butt is over your head at the top.  Push the head through the hands!  Bend your knees if you need to.

You may also scale to the knees on the box or to just a dumbbell or barbell strict press if necessary.

For the Zercher Squat - try taking it from the ground.  This movement is super awkward and not super comfortable on the elbows.  When Miranda's neck was mess up - her hand was broken too, so this was a way she figured she could squat a little bit without hurting her hand or placing the bar anywhere near her neck.

In this position you will be able to keep the chest really upright.  If you are struggling to pick it up from the ground - you may also use a rack.

If you can do strict muscle ups - do those.  Even if it's only a few.  If you can't go with strict pull ups - and if those aren't happening a slow negative pull up or a strict pull up with a band is fine!

For  Total Time:

4 Rounds
20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

Idea weight for Men: 25-35# Dumbbell
Idea weight for Women: 10-20# Dumbbell

Score: Total Time Including Rest

You may also choose to take these dumbbell snatches from the "hang" or from the waist position if you have any issues pulling from the ground.

For these snatches you will have the dumbbell between the feet.  You will grab it with one hand and the heels down.  There should be a hinge at the hip, knees bent, chest up.  Stand hard and fast by lifting the chest and driving through the heels. Keep the arm straight.  Once you finish with the legs and hips - shrug the working shoulder - drive the elbow outside to keep the dumbbell close to the body and then punch it to the sky!  finish with the dumbbell locked out completely with the bicep by the ear.

Lower back to the ground and switch hands.  You will do a set of 20 alternating so - 10 each side.

For the burpees you may do regular burpees, Knee push up burpees, No push up burpees.  Or elevated burpees!  You choose what will allow you to keep moving but give you a challenge along the way!

40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

**You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets.  It is HIGHLY unnecessary for 98% of us!

Metcon (Time)

PART 2

30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

Use the same weight as you used in Part 1

PROGRAM A

60 DB Power Snatch (alternating)
30 DB Facing Burpees

REST 5 Min Before PART 2

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

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

Metcon (Time)

PART 2

30 DB Facing Burpees
60 DB Power Snatch (alternating)

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

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

Use the same weight as you used in Part 1

You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the power snatch the bar will start on the ground.  You will have a wide (overhead squat) grip.  Your feet are under your hips.  Knees are bent and your chest is over the bar.  The chest should be lifted with the back flat and belly tight.  Arms are straight and head is neutral.

You will lift the bar by driving the heels down and lifting the chest.  Pull the bar back into the body and keep the chest up.  Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips!  Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body!  Pull yourself under the bar and punch it to lock out overhead.  You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.

Stand completely to finish each rep.

For the bar facing burpees you will touch the chest and thighs to the ground facing your bar.  Jump or step your feet in and then jump over.

For Time:

30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: 10-15 min or less!

PROGRAM A

For Time:

30 DB Hang Clean and Jerks
30 DB Front Rack Lunges (alt)
20 DB Hang Clean and Jerks
20 DB Front Rack Lunges (alt)
10 DB Hang Clean and Jerks
10 DB FrontRack Lunges (alt)

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

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

Score: Total Time

Goal: 10-15 min or less!

PROGRAM C

For Time:

30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Options for Hang Clean and Jerk:  Sub sandbag hang clean and jerk (prob go a bit lighter)

Options for Lunges: Sandbag lunges, 50 Meters out and 50 meters back sled push or pull.  Choose a weight that allows you to not really have to walk but is super challenging.

Score: Total Time

Goal: 10-15 min or less!

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders.  Feet should be about hip width apart with the heels down.  You will pick the bar up to a full standing position.  From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly.  Allow the bar to travel down the leg but pull it into the body and keep the arms straight!  Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending!  Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it.  Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down.  (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement!  Once again think about standing up hard and fast and using the power from the legs to make the bar weightless.  Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat).  Either way the movement ends with the bar locked out completely overhead.  Belly tight.  Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges.  You will alternate legs so for the set of 30 - it's 15 per.  Drive off of the heel and don't allow the knees to cave.

10 Rounds

3 Inchworms
10 Step Ups (alternating)

Score: Total Time

Goal: Under 15 Min or so

No equipment needed for this one!

For the inchworm you will start in a standing position!  You will hinge at the hips and knees and place your hands down on the ground right in front of your feet.  From here you will leave the feet where they are and walk the hands out to the top of a push up position.  Once you are there you may either perform a regular push up OR you may lower to the knees to do the push up.  After the push up you will walk your hands back in to your feet and then stand to complete that rep.

If you are unable to do a push up - even on the knees for injury or other reasons - you may take it out.

For the step ups you will do 10 total per round.  You will alternate feet with each step up so that you end up doing 5 per leg per round.

FInd a height that challenges you to step up on, but that is safe and allows you to drive off of your heel and not use assitance with the hands - unless for stability only.

You may use a step, a bench, a box, a stack of plates, anything you can find that works.

Guys height should be roughly 18-20"

Girls would love to see 14-16"

Go higher of course if you are comfortable but those are good goals to shoot for otherwise!

Good luck!

10 Rounds for Time

3 Wall Walks
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

That is it.

Enjoy.

Goal: 15-20 min or less

PROGRAM C

10 Rounds for Time

30 Foot Handstand Walk
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

RX + 50 feet each time

That is it.

Enjoy.

Goal: 15-20 min or less

The wall walks on this are going to get PRETTY spicy.  Some of you are REALLY good at them so your time might be much faster, but DON'T get sloppy or cheat this movement by sliding down the wall and slamming into the ground.  Also - EACH REP STARTS AT THE BOTTOM OF A PUSH UP!!  I know that seems like it wouldn't make that big of a difference but it really does!

So, for these wall walks you start at the bottom of the push up with the feet against the wall.  Press up to the top of your push up and start walking your feet up the wall.  As you walk the feet up - walk your hands BACK toward the wall.  Keep the belly tight and chin tucked as you do this.  Squeeze the cheeks!  The main thing is to fight overextending the back and craning the neck.  The goal is to walk the hands all of the way back until the chest touches the wall.

THEN

WALK YOUR HANDS BACK OUT AND WALK YOUR FEET BACK DOWN THE WALL UNDER CONTROL!! Go back down to the bottom of the push up at the bottom!  That is 1 rep.

If you are uncomfortable walking all of the way with the chest to the wall - you can do partial reps and walk only part way up.  If you are uncomfortable or not ready to do these agains the wall you may also choose to do them with the feet (piked) on a box or bench or even from the knees.  Finally - you can see the SHIFT version for today which will sub inchworm reps!

For the box jumps jump from both feet and land on both feet on the box and then jump or step off of the other side!

We would LOVE to see you actually jump today even if you have to significantly lower the height.  Tomorrow's workout has weighted step ups so save the step ups for tomorrow if possible!

As always - if you don't have something to jump ON - find something to jump OVER.

And of course if you CAN'T jump you can sub step ups or for this workout you may sub air squats if you are planning to do the step ups in tomorrows workout!

3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

PROGRAM A

3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

For this workout GRIP is going to be a huge factor.  Since that is the case only toes to bar should mark RX, but you can DEFINITELY sub knee ups, v-ups, TRX tucks or even regular sit ups if necessary for your ability/equipment!

For the dumbbell burpee power clean you will perform a push up with the hands on the dumbbells.  It doesn't need to be a beautiful/textbook push up - more of a burpee type sprawl is fine! Jump or step the feet in.  Bring them in between the dumbbells! Make sure the heels are down, knees are bent and chest is up.  Stand hard and fast to use the power from the lower body to help you make the weight weightless as you shrug and guide the dumbbells to the shoulders.  One head of the dumbbells must touch the shoulder with the elbows in front.

Do NOT be sloppy as you lower the weight!  Keep the heels down, chest up and bend the knees as you lower for the next rep!

14 Min AMRAP
1 Min Run, Row, Bike or Taps
7 Goblet Squats

Idea weight for Men: 35-55#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional squat reps at the end.

Goal: 7 Rounds +

For the portion of this workout that you are doing the run, row, bike or taps - make sure you move the whole time.  Don't sandbag it - push yourself!

For the goblet squats you will hold a single kb or dumbbell at the chest.  Keep the chest up and the elbows tucked in!  You will reach the butt back and down.  Feet are shoulder width apart and heels are down.  Drive the knees out and keep the chest up as you squat.  Ideally you will get your butt lower than your knees at the bottom with the heels down, knees out, chest up the whole time.  Stand by driving through the heels and squeezing the cheeks!

If you are unable to go all of the way down and stand up with weight - ditch the weight!  We would rather have you go all of the way down -even using assistance if possible.

If you are unable to go all of the way down due to injury or mobility issues - you may shorten the depth and keep the weight - or ditch it if necessary along with cutting the depth.

Every 2 Min for 7 Rounds

Run 200 Meters
7 Front Squats

RX Men: 135#
RX Women: 95#

RX + Men: 155# +
RX + Women: 105# +

Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.

PROGRAM A

Every 2 Min for 7 Rounds

Run 200 Meters
Max DB Front Squats

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

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

Goal: 10 + Squats per round.  Go heavier if you have heavier dumbbells and can move them for 10 reps.

PROGRAM C

Every 2 Min for 7 Rounds

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
7 Front Squats

RX Men: 135#
RX Women: 95#

RX + Men: 155# +
RX + Women: 105# +

Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.

Score: Weight used for the front squats. BUT do not go so heavy that you don't make it in the 2 minutes or have to break any of the sets of 7.  That is a FAIL!

So I debated how to score this one.  I want you to push intensity and go as fast as possible every round, but I also want you to challenge yourself to go heavy.  Please keep in mind that the score is BOTH of those things.

The run is something that should take roughly 45 seconds to 1:10 at an uncomfortable pace.  If you are unable to measure exact distance make it fit those parameters based off of how good a runner you are!

If you are unable to run for space or weather reasons - no worries!  You can do 1 minute of double unders, single unders, or even hop overs.  If you are great at double unders do 50.  If not- just move for 1 min.

For the front squats - this should be a weight that you CAN do all 7 without failing or getting super sloppy, but it is not going to be fun to do so.  Something you will really have to fight through.  Don't limit yourself with RX or RX+ options.  Choose what is right for you.  If you are blasting through the front squats in 15 seconds - with that extra 45 seconds - add some weight!

For these reps the bar will start on the shoulders.  You will have the elbows high with a loose fingertip grip.  Feet are underneath the shoulders and heels are down.  Before starting the squat - lift the chest and tighten the belly.  Reach the butt back and down as you drive the knees out.  Get your butt below your knees at the bottom while fighting to keep the chest and elbows up.  No plopping or rounding of the upper or lower back.  If you are unable to keep good positions, lower the weight.  Stand completely at the top of each rep.

If you are unable to finish any round because you run out of time - you can choose to lower the weight or try again - or lower the reps for the rest of the workout so that you can make it.  Just note any modifications in comments!

Crush it!