3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: Figure out a good strategy to get a good time but not do a lot of burpees.

PROGRAM A

3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 30-40# Dumbbells
RX Women: 20-25# Dumbbells

RX+ Men: 45-50# Dumbbells
RX+ Women: 30-35# Dumbbells

Every Time You Break:  7 Burpees

PROGRAM C

3 Rounds EACH

In a You go I go pattern for 1 full round before switching

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: You get a lot of rest.  Goal should be to really push pace when it's your turn and to go unbroken or pretty close.

Oh man.

So the way this one works is the aim is to go unbroken or as close to unbroken as possible - but still get as good a time as possible.

For this workout if you have to put the weight down during the thrusters OR the farmer carry you must perform 7 burpees before picking them back up.

So you can rest as needed between rounds or when you put the weight down before the farmer carry - but any other breaks require 7 burpees!

When choosing weight you should go a BIT lighter than normal for this workout (not a lot though). Challenge yourself though and see how it goes.

For the thrusters you will start with the barbell on the shoulders.  Feet should be shoulder width apart with the heels down.  Tighten the belly and lift the chest.  Reach the butt back and down.  Drive the knees out and keep that chest up.  Get the butt lower than the knees at the bottom with no plopping or rounding of the back!  Stand hard and fast to transfer the power from the legs into the bar.  Finish with a press out to lockout with the bar over the middle of the body.

For the next rep, lower the weight back to the shoulders and THEN squat!  Smooth!

Once you have completed 30 thrusters you may rest as you feel you nee to before starting your farmer carry.

The farmer carry is with the dumbbells down at the sides.

The distance is an amount that would take about 1 min if you were running in a workout (without dumbbells).

If you don't have 2 matching dumbbells or KBs to do your farmer carry with you can do plate carries or a front rack carry with your barbell.

12 Min AMRAP
20 Lunges
20 Sit Ups / Slam Balls

No Weight Needed!

Score: Total Completed Rounds + Any Additional Reps

Goal: 4 Rounds +

For this one you don't need any equipment at all!!!

For the lunges you may do reverse stepping, forward stepping, walking or even assisted.  Take a long enough step each time that your back knee touches with the front heel still down.  Do not allow the knee to cave in and keep that chest up!  Alternate legs with each step so for each set of 20 you end up doing 10 per leg!

If you are unable to touch the knee to the ground unassisted - feel free to use a little assistance from a chair or the wall etc.  If you are unable to go that deep due to mobility or injury issues, you may shorten the depth.

For the sit ups we want to see you touch the shoulders at the bottom and come ALL of the way up at the top!  If you need to use assistance of a band to help you come up that is fine!

If you are pregnant or recently postpartum and avoiding sit ups you may sub Slam Balls or if you don't have a ball KB Swings or Dumbbell Swings.

3 Rounds for Time:

30 DB Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

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

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

PROGRAM B

3 Rounds for Time:

30  Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

RX Men: 95# Lunges 40# DB Sit Up
RX Women: 65# Lunges, 25# DB Sit Up

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

PROGRAM C

3 Rounds for Time:

30 DB Front Rack Lunges
20 GHD Sit Ups

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

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

Another slightly shorter workout since we went long on Mon AND Wed.  For this one make note that the weighted sit ups are a bit heavier and that we are holding the dumbbell AT the chest.

If possible you will use the same weight for both movements.  Use 2 dumbbells for the lunges and just 1 dumbbell held at the chest for the sit ups.

For the lunges you will hold the dumbbells on the shoulders with the elbows up.  Keep the belly tight and front heel DOWN.  You may do these as walking, front stepping, or reverse stepping lunges.  Alternate legs with each lunge.  So each set of 30 reps ends up being 15 per side.

Make sure you take a long enough step that the front heel can stay on the ground when the back knee touches.  Don't allow the chest to drop or for the knee to cave in.  Stand completely between reps.

For the sit ups you will hold the dumbbell at the chest.  It might help to anchor feet with something for these.  If you are unable to perform the sit ups with the dumbbell at the chest at the same weight that you used for the lunges (one dumbbell only for the sit ups) then you may of course lower the weight.  They are meant to be difficult and it's ok if you need to break to get through them!

For Time:

50 Double Unders
10 Clean and Jerks
40 Double Unders
8 Clean and Jerks
30 Double Unders
6 Clean and Jerks
20 Double Unders
4 Clean and Jerks
10 Double Unders
2 Clean and Jerks

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

PROGRAM A

For Time:

50 Double Unders
10 DB Clean and Jerks
40 Double Unders
8 DB Clean and Jerks
30 Double Unders
6 DB Clean and Jerks
20 Double Unders
4 DB Clean and Jerks
10 Double Unders
2 DB Clean and Jerks

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

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

Use heavier dumbbells than you normally do if you have the option to!

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

PROGRAM C

For Time:

50 Double Unders
10 Odd Object Clean or Clean and Jerk
40 Double Unders
8Odd Object Clean or Clean and Jerk
30 Double Unders
6 Odd Object Clean or Clean and Jerk
20 Double Unders
4 Odd Object Clean or Clean and Jerk
10 Double Unders
2 Odd Object Clean or Clean and Jerk

No Real RX or RX + for this one since what everyone has is different.  Make sure the movement and weight you choose is challenging for this rep scheme or you can raise the reps if your bag is light!

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

This one will be a quick and dirty one for those of you that have solid double unders.  You will notice that the RX weights are a LITTLE heavier than the standard 95/65.  Use that as a clue to choose a weight that is a bit of a challenge for you - but keeping in mind that it is a total of 30 reps.

For the double unders.  If 50 reps will take you more than 2-2:30 you will want to start with a lower number.  Maybe you may choose to just do 25 per round instead of the 50-40-30-20-10.  You may also allow yourself to count successful double unders or double under attempts.  If you are not ready to throw the double unders into the workout yet - you may sub hop overs.  Make sure you are jumping over something you are comfortable with and don't be afraid to do almost like a little skip.

As always - you may double up on single unders for this workout.  It's not our favorite scale - but it will work!

For the clean and jerks the bar will start on the ground.  You will have your feet under your hips and the bar close to the body.  Hinge at the hips so that the chest is over the bar.  Bend the knees but do not go too much into a squat position.  Hands grip the bar just outside of the legs. Arms are straight.  You will lift the bar by digging the heels into the ground and lifting the chest!  Keep the arms long and keep the bar in close to the body.  Once past the knees think of almost jumping straight UP with the bar.  Add a shoulder shrug (arms still straight) and THEN pull the elbows high and outside as the bar travels up the body and you pull yourself down.  Shoot the elbows around and through FAST to allow the bar to land on the shoulder with the elbows in front.  You should land in a partial squat position with the heels down and knees bent/out.

From here if you are comfortable you may feed the jerk since you are already in a dip position.  If you need to stand and re-set and then re-dip to do the jerk that is fine too.

Remember stand and press yourself DOWN!!

20 Min AMRAP

As Many Rounds and Reps as Possible in 20 Min

30 Second Row, Run, Bike, Single Unders or Taps
4 Ring Rows or KB Swings
6 Push Ups
8 Squats

No weight necessary!

Score: Total completed rounds plus any additional reps.

Goal: 12+ Rounds!

For this workout you will want to choose a style of pull up, push up, and squat that will allow you to keep moving pretty good!

You may choose between running, rowing, biking, single under jump ropes, or taps for the 30 second intervals.  The goal for that part is just to move the whole time at a level of intensity for you that is sustainable across multiple rounds.  Don't go so hard that you end up resting another 30 seconds before starting your push ups.  Don't go so easy that you know you are dogging it!

For the pull ups you may do ring rows, TRX Rows, or parallette rows.  If you don't have something to do an upper body row with you can sub dumbbell rows.  Remember you can make these rows harder or easier simply by bringing your body more or less parallel to the ground!

For the squats you will ideally squat all of the way down to get the butt below the knees at the bottom and stand all of the way at the top. You will perform the movement by reaching the butt back and down.  Feet should be shoulder width apart.  As you squat back and down, drive the knees out and keep those heels down!  Keep that chest up and don't allow any plopping.

If you need to use a target to make sure you are going low enough - that is fine - just don't use it to help you bounce up or worse - sit on it at the bottom.

If you are unable to go all of the way down due to injury you may shorten the distance.

If you are unable to keep the chest up, heels down, and knees out that low - you may try holding onto something for assistance.  If it is still not happening and you can feel everything caving in - you may also shorten the distance to keep good form!

Happy 4th!

EMOM - for as long as you can last - up to 40 min:

Min 1: Run 200 Meters
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - run 200 meters and then do the pull up, push up, squat - great option for slower runners.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

PROGRAM C

EMOM - for as long as you can last - up to 40 min:

Min 1: Row 16 Cals (Men) or 11 Cals (Women)
OR
Bike 12 Cals (Men) or 8 Cals (Women)
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the Row to 18 Cals (Men) or 13 Cals (Women) OR Bike 15 Cals (Men) or 10 Cals (Women) and UP THE reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - row or bike and then do the pull up, push up, squat - great option for slower bike/rowers.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

Oh man - this one dates back a little ways.  The original version was with the rower.  But the run is going to be super spicy.

SO the goal is to choose a version that you are confident you can make it 20 min - but really unsure if you could make it 40 - actually you are pretty sure you won't be able to.

Every minute counts as a "round". So the run is 1 round.  Then when you get the pull up/push up/squat that's another round.  As long as you get the work done within the minute those count.

So ideally you will scale the run distance to one you can make in the minute and the same with the reps.

OR

If you are a slow runner allow yourself do have 2 min to do both the run and the reps - just don't mark RX.  This way if the run takes you 1:05 and you still manage to get the reps in before 2:00 - that's great!

Make sure to watch Julian's tips to get more info on how to make this work for you!

The run distance should take you roughly 45 seconds to 55 seconds.

Options for pull ups are kipping, strict, butterfly, banded, jumping, or ring row - ring row is our favorite sub for this one.

Push ups may be on the feet, knees or even elevated.  Touch your chest and thighs to the ground and lock out COMPLETELY at the top.  Keep the belly tight!  No sagging and no worming if possible!

Squats are all of the way to hips lower than the knees at the bottom and standing all of the way up at the top.  No sloppiness!  Reach the butt back and down, keep the heels down, drive the knees out, keep the chest up!

Scale the depth for injury reasons.  You may use a target or even assistance otherwise!

If you are a raging psycho and can make it 20 minutes at least with your vest on - go for it.

5 Rounds for Max Total Reps
1 Min Push Press
1 Min Box Jump

RX Men: 75#
RX Women: 55#

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

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

PROGRAM A

5 Rounds for Max Total Reps
1 Min DB Push Press
1 Min Box Jump

RX Men: 30-40# DB
RX Women: 20-25# DB

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

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

Oh man.  This is quite the little back and forth isn't it?

Choose a weight that will allow you to get at least 15 or so push press in that minute.  That doesn't mean they need to be unbroken sets of 15, just 15 or more within the minute.

For this movement the bar will start on the shoulders.  You will have your hands outside of the shoulders and the elbows slightly in front.  Keep the belly tight and the chest up.  You will perform a small dip keeping the heels down, chest up, and allowing the knees to come forward.  When you are cycling these - don't allow the bar to pull you forward.

From that dip position you will stand hard and fast driving the power from the lower body into the bar.  Finish by pressing the bar out overhead.  These are specifically to be a push press - no re dip!  You will finish each rep with the bar over the middle of the body with the elbows locked, and ribs down.

When lowering for the next rep practice absorbing with the knees to feed that dip.  Lower the bar with the elbows in front.  This will prevent you from smashing your collar bone.

For the box jumps we HIGHLY encourage a step down today.  This will be high rep and cycling them puts a lot of stress on the calves, feet, and knees.  Up to you if you are confident, but stepping down might actually help most of us get more reps as it will allow us to maintain control and keep moving.

For these jumps we would like to see you jump off of both feet and land on both feet with a solid full foot on top of the box.  Be aware of the position of the knees on take off and landing.  Make sure they are not ever caving IN!

As always we would love to see you actually jump, so lower the height as much as you need to!  If you are unable to jump - step ups are a great sub today.

If you don't have something to jump on - find something to jump OVER!  Nothing to step on?  Sub alternating lunges.

12 Rounds for Time
7 KB Deadlifts
5 KB Hang Power Clean
3 Goblet Squats

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 10- 35# KB or DB

Score: Total time to complete 12 rounds

Goal: Under 20 Min - Do not go past 24 Min!

For this workout you will use a single kettlebell or dumbbell. You may also choose to do the deadlifts and hang power cleans with a dumbbell in each hand if you would like. If you need to lower the weight or just put it down completely for the squats that is fine!

For the deadlift you will have the KB or DB between the feet.  The heels should be about shoulder width apart and rooted to the ground.  Knees should be bent and you should hinge at the hip to get the chest over the weight.  Arms are straight and chest is up - back is flat.

To stand you will think about driving the heels into the ground and lifting the chest.  Keep the arms straight and squeeze the cheeks to come to a fully standing position.

If you are using 2 dumbbells you may choose to pull them from outside of the feet or in between.

For the hang power clean you will hold the KB or DB at the hips - fully standing - with arms straight.  Dip the chest forward and bend the knees slightly keeping the chest up and arms straight.  Stand fast and shrug the shoulders to help make the weight weightless and then rotate the hands around and then bring to a supported positions at the chest/shoulders.

For the goblet squat hold one KB or DB at the chest.  Make sure the feet are shoulder width apart.  Reach the butt back and down and keep the heels down.  Drive the knees out and keep the chest up.  No plopping or rounding of the back.  Keep the belly tight!

Ideally you will get your butt below your knees at the bottom.  If you are unable to do that with weight and keep your chest up - just ditch the weight.  If you still can't go that low you may use a target or assistance in holding on to something!

Stand all of the way up at the top!

Your score is the time it takes you to complete all 12 rounds!

Every 2 Min for 30 Min Complete:

5 Deadlifts
3 Squat Cleans

GENERAL WEIGHT IDEAS...

RX Men: 155
RX Women: 95

RX Plus Men: 185
RX Plus Women: 125

PROGRAM A

For Total Time:

15 Rounds:
Each Round Must Be Unbroken:
7 Dumbbell Deadlifts
3 Dumbbell Hang Squat Cleans
Rest as needed to go unbroken each time.

Score is total time!

RX Men: 50-60# DB
RX Women: 30-40# DB

RX Plus Men: 70#+ DB
RX Plus Women: 45#+ DB

The weight you choose for this is going to be VERY individual, so don't worry too too much about RX or not.

This workout is one that I did a long time ago at NorCal and the weight I used that day was about 70-75% of my 1 RM and to this day it was one of the most "memorable" workouts I've done.

It is a lot of reps, so I would say start lighter than you think.  If at 10 rounds in you feel like you want to go up - then go for it.

If you are new to these movements you have a few choices.  You can keep the weight super light and just focus on form.  That would be great.

OR - you can do the 5 deadlifts and maybe only 1 clean.  Or 5 deadlifts and 1 power clean + 3 front squats.

All of those would be great options.

If your form starts to break down on any of it though, lower the weight.  No prizes to be won, just trying to get a great workout!

For the deadlifts - the goal would be to do all 5 - touch and go.  Keep the back flat and heels down!

After the deadlifts you may drop the bar and take a second.  Cleans can be in singles if necessary - but make sure you are getting a solid 45 seconds of rest at least each time after the cleans - before the next round.

For the cleans, they will all be taken from the ground and caught in a full squat.  Make sure the bar is landing on the shoulders with the chest and elbows up.  Drive the knees out and the heels down!

Lastly - warm up WELL for this workout with lighter weights and warming up the low back with some good mornings either with the bar or a band, and loosen the hips!