For TOTAL Time:

5 Box Jumps
10 Squat Cleans

Rest 30 Seconds

10 Box Jumps
10 Squat Cleans

Rest 30 Seconds

15 Box Jumps
10 Squat Cleans

Rest 30 Seconds

20 Box Jumps
10 Squat Cleans

Rest 30 Seconds

25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

PROGRAM A

RX Men: 40# DBs / 24"ish box
RX Women: 25# DBs / 20"ish box

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

PROGRAM C

TEAM VERSION:

For TOTAL Time:

PARTNER 1:
5 Box Jumps
10 Squat Cleans

PARTNER 2:
5 Box Jumps
10 Squat Cleans

PARTNER 1:
10 Box Jumps
10 Squat Cleans

PARTNER 2:
10 Box Jumps
10 Squat Cleans

PARTNER1:
15 Box Jumps
10 Squat Cleans

PARTNER 2:
15 Box Jumps
10 Squat Cleans

PARTNER 1:
20 Box Jumps
10 Squat Cleans

PARTNER 2:
20 Box Jumps
10 Squat Cleans

PARTNER 1:
25 Box Jumps
10 Squat Cleans

PARTNER 2:
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time

Goal: FAST and if possible UNBROKEN rounds.

Pick the weight and jump that is right for each partner.  Doesn't have to match up!  You want to take similar time on each interval.

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken.  This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken.  Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much.  We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility.  This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box.  Stand completely at the top before jumping or stepping down.  Watch for any caving of the knees on take off or landing and fight to avoid that.  As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground.  You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs.  Hinge at the hips so the chest is over the bar and bend the knees slightly.  Arms are straight.  Keep the back flat and belly tight.  Lift the bar by digging the heels into the ground and lifting the chest.  Pull the bar into the body as you stand.  Once past the knees you will pick up speed and transition your torso to an upright position.  Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar.  Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down.  Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch.  Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat.  Stand by leading with the chest and elbows.

Lower the bar to the ground for the next rep.

6 Rounds for Max Reps

Each Round is:

1 Min Sit Ups
1 Min Burpees

No weight needed!

Pregnant/Postpartum sub for sit ups: Slam balls or KB Swings!

Score: Total number of reps for both movements combined at the end.

Goal: 130 Reps or more

Pretty simple!

When the clock starts - you go for 1 minute doing as many sit ups as possible!  The goal is for the shoulders to touch the ground at the bottom with the hands touching the ground behind you - come up and touch the toes at the top!

We would love to see you go full range of motion on these if at all possible.  Even if you need to use a little assistance!  You can do this by pulling yourself up through the sticky part with a band and lowering yourself slowly under control!

Pregnant and Postpartum mamas - you may sub slam balls or swings.  If you choose swings keep the number to about 15 or so per round.

For the burpees you can pick your style!  Find something that challenges you but allows you to get 7-10 or more reps per round!

For Time:

75 Sit Ups
100 Burpees
75 Sit Ups

RX: Do that.

RX +:  Do that faster.

Score: Total Time

Goal: 15-20 Min or Less

PROGRAM B

For Time:

75 Sit Ups
100 Burpees
75 Sit Ups

RX: Do that.

RX +:  Do that faster.

Score: Total Time

Goal: 15-20 Min or Less

PROGRAM C

For Time:

30 GHD Sit Ups
100 Burpees
30 GHD Sit Ups

RX: Do that.

RX +:  Both sets of GHD Sit Ups are 50 Reps

(Please do not do this many GHD sit ups if you haven't done at least close to this amount before)

Score: Total Time

Goal: 15-20 Min or Less

This is one of those workouts that people will think is too easy.  Well, if you end up with the fastest time of the day and say it was super easy - bravo.  Most of us say it's too easy because we don't go 100% effort on something like this.  If at any point it feels easy - burpee faster.  Ha ha.

We had some heavy barbells and a bunch of squatting and pull uping.  This is just what we need now. A break from the weights.  Don't worry - they will be back tomorrow.

For the sit ups - you will touch the ground behind you, come up and touch your toes - getting your shoulders in front of your hips at the top.  Put a pad underneath you if you tend to get a raspberry on your butt!  You can do whatever you want with your feet.  Butterfly or straight legged, bent knees - whatever.

For the burpees it's pretty simple.  Get your chest and thighs to the ground at the bottom.  Jump or step your feet in and jump with the hands in the air.  We want you to actually jump.  Leave the ground.

Good Luck!

I believe fastest times on this will be around 11-12 Min or maybe even less.  Ouch.

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS PULL UPS

Rest 1 Min Between Rounds

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

Score: Total Reps from all 3 combined

Goal: 150+ Total Reps

PROGRAM C

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS MUSCLE UPS

Rest 1 Min Between Rounds

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

DO NOT DO THIS VERSION IF YOU DON'T FEEL YOU WILL BE ABLE TO GET AT LEAST 5 MUSCLE UPS IN 90 SECONDS.

Score: Total Reps from all 3 combined

Goal: 25-30 + WB PER ROUND - 5 + MUSCLE UPS PER ROUND

NOTES

Yikes right?

So, for this workout you will have 90 seconds to do as many wall balls as possible.  Ideally you will shoot them to a 9-10' target.

For these reps you will hold the ball at your chest.  Tuck your elbows in and up.  Your feet are shoulder width apart and your heels are down.  Drive your knees out and lift the chest as you reach your butt back and down.  Get your butt lower than your knees at the bottom.  Stand hard and fast to use the power from your legs to help you throw the ball.  Think LEGS then ARMS.  When the ball comes back down catch it and THEN squat.  Don't allow the weight or the ball to pull you forward.

No collapsing in the squat!  Keep that chest UP!

If you have low ceilings or no ball you may sub either light weight thrusters (think empty barbell or light dumbbells) or for the case of low ceilings - medicine ball cleans.

The goal would be to get around 20-30 reps or more per round.

(If you choose to do thrusters please keep in mind they are much faster and don't do more than 50 per round for your own sake).

For the pull ups - you can choose any style!  You may work strict.  You can do kipping, butterfly, work chest to bar, banded pull ups, TRX Bands or ring rows, or the parallette pull ups!

Because you are using so much leg in the wall ball portion of this workout we prefer you don't choose jumping pull ups for this one!

No RX Plus option today.  If you are a ninja and are feeling crazy - wear a vest.  We honestly think that for most of you though - it's a better workout without it.

Good luck!

12 Min AMRAP

As Far as you Can Get in 12 Min:

1 Goblet Squat
1 Press
2 Goblet Squats
2 Press
3 Goblet Squats
3 Press...

Keeping adding one rep each round!

Idea Weight for Men: 35-50# KB or DB for Squat, and either same single KB or DB for press OR 2 x 20-30# Dumbbells for Press

Idea Weight for Women: 12-25# KB or DB for Squat, and either same single KB or DB for Press OR 2 x 8-15# DBs for Press

Score: Last fully completed set + any additional reps into the following set when the clock hits 12 Min!

Goal:  Choose a weight that you think will allow you to get through the 8s +

For this workout today you may choose to change the weight between movements if you have one that is significantly stronger than the other.

Very simply you will start the clock and then do 1 goblet squat and 1 standing press.  If you are using the same object for both you can go straight from that squat into the press.  If you are switching weight between you will put one weight down and pick up the other.  Then you will do 2 squats and 2 press, 3 squats and 3 press....and so on.

Sets do NOT have to be unbroken.  So if you are on the set of 7s for example and you want to rest after 4 squats.  That is ok - you will just finish the remaining 3 when you pick the weight back up.

If you finish 8 rounds plus 9 squats and 3 press your score would be 8 + 12!  Make sense?

For the goblet squat you will hold the weight at your chest with your elbows tucked in and your chest UP!  You will reach your butt back and down with the feet shoulder width apart.  Drive the knees out and fight to keep the chest up!  Ideally you will get your butt below your knees with no rounding of the back.  If you need to do these without weight that is fine!  You can even do them with assistance.  We would love to see you go all of the way down if possible.  If you need to use a target to make sure you are getting there -do it!  Just don't plop onto it or sit on it! If that is not possible, you may use a target that is a bit higher but keeps you in safe and good movement for your current level.

For the press you will be in a standing position.  Hold either the single object or the 2 dumbbells at the shoulders and press straight up until the elbows are locked and the weight is pulled back over the middle of the body.  Keep the belly tight and squeeze the cheeks to keep a solid lower body position!

Have Fun!

PROGRAM B

Every Minute on the Minute for 15 Min

3 Front Squats
3 Jerks

RX Men: 115# - 135#
RX Women: 75# - 95#

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

Score: Weight used (if you end up changing weight use the heaviest weight successfully used)

Goal: Choose a weight that's challenging and go up between rounds if it's too easy!!

PROGRAM A

Death by:

Front Squat + Jerk

Min 1: 1 DBFront Squat + 1 Jerk
Min 2: 2 DB Front Squat + 2 Jerk
Min 3: 3 DB Front Squat + 3 Jerk
Min 4: 4 DB Front Squat + 4 Jerk
....

Keep going until you can't.

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

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

Score: Final SUCCESSFUL minute COMPLETED.

Goal: Choose a weight that will allow you to complete at least 7-8 minutes but not more than 12 or so.

PROGRAM C

In 20 min - find your heaviest complex:

3 Front Squats
3 Jerks

RX Men:  Start with 45# and add 10# per set.
RX Women: Start with 35# and add 5# each time.

RX + Men: Start with 45# and add 20# per set.
RX + Women: Start with 35# and add 10# per set.

Score: Heaviest successful complex.

Goal: Go for the GOLD!  If you don't think you can get to at least 135# for Men and 85# for women do Program B version instead to get more working sets!

So for this version you should start with a weight that is challenging for you and stick with it - or go up if it's turning out to be too easy.  The idea is to make each minute and each set difficult.

For most of us the jerks will be harder than the front squats - especially when the legs are fatigued.

You may use a rack or take the bar from the ground.

For the front squats you will have the bar on the shoulders with a loose fingertip grip and the elbows high to create a shelf on the shoulder.  Feet should be shoulder width apart with the weight in the heels.  Tighten the belly and lift the chest before initiating the squat.  Reach the butt back and down.  Keep lifting the chest and reach the knees OUT while keeping the heels down.  Fight to keep the chest and elbows UP!  There should be no plopping or rounding of the back.  Keep the weight in the heels!  Get the butt lower than the knees at the bottom.  To stand think of leading with the chest and elbows as you keep the knees out and heels down.

After the 3rd front squat you will perform 3 jerks.  If you need to eventually go to a split jerk for any of these reps - that is fine.

For the jerk you will want to lower the elbows slightly, but keep them in front.  You will want a more full grip on the bar and will bring the feet in under the hips.  Keep the belly tight and chest lifted.

You will perform a dip by sitting the hips down, allowing the knees to come forward, keeping the chest up and heels down!  The dip is shallow.  Once you hit the bottom of the dip you will stand hard and fast to drive the power from your legs into the bar.  As you press the bar up - push YOURSELF down underneath it into a partial squat position with the bar locked out over head.  Stand to complete.

For sets to count we would like to see them unbroken and definitely need to be within the minute.

4 Rounds

75 Double Unders
Rest 30 Seconds
Max Reps KB Swings

Rest 2 Min Between Rounds

RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB

RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB

Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)

Goal: 100+ Total Swings

PROGRAM B

4 Rounds

75 Double Unders
Rest 30 Seconds
Max Reps KB Swings

Rest 2 Min Between Rounds

RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB

RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB

Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)

Goal: 100+ Total Swings

Oh man - so a couple of options today to make this work for you!

First off - the double under reps should take no longer than about 90 seconds to 2 min.  If 75 will take you longer than that - you may lower to 50.  If 50 is still going to take you longer we would like you to choose to do 90 seconds of double under attempts OR switch to singles for 150 reps.

Since this workout is grippy we will choose singles over the hop overs today, but 75 hop overs is of course an option as well!

If you cannot jump you may sub 50 mtn climbers.

After you complete your work on the dubs (however you are doing it) rest 30 seconds.

You will then do a max unbroken set of kettlebell or dumbbell swings.

For the swings you will hold the KB or DB in both hands.  Your feet should be about shoulder width apart.  Arms are long and straight and the weight is in the heels.  You wil hinge at the hips, bend the knees slightly, and keep the chest up!  Keep the heels down and the arms long as you stand up and squeeze the cheeks hard and fast to make the kb or db weightless.  Follow through with the arms to get the weight all of the way over head.  Keep the belly tight and ribs down.

Allow gravity to bring the bell back down but DON'T allow it to pull you into a crappy position!  Keep the chest up.  Bend the knees with each rep but remember it's not a squat.  These reps are hip driven - use your glutes and hamstrings!!

No rounded backs!

Oh - and DO NOT GO RX + UNLESS YOU ARE CONFIDENT YOU CAN HOLD 25+ REPS!  If you are getting rounds of like 10-15 reps with that weight you have completely missed the point.

Actually - that goes for everyone.  Choose a weight that allows you to get 20+ reps each time but NOT more than 40 or so.

DO NOT sandbag the double unders to get a better score.  If you can go unbroken - go for it.  Don't slow down just because you are trying to get a few more swings!

Good Luck!!

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

8 Burpee Step Ups
1:00 of Taps, Run, Row, Single Unders, or Bike

No weight needed for this one!!!

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

Goal: 5 Rounds or more!

The burpee portion of the burpee step up may be on the ground or elevated!

The step up portion may be as high or low as you need it to be!

What we want to see is just that you step up on something that is safe but challenging.  Try to remember to alternate feet each time.  Place your whole foot on the step that you will be using and drive out of the heel.  Avoid your knee caving in.  Stand all of the way up at the top!

You may choose whatever you want for the 1:00 portion (or whatever you have available).  Just pick something that allows you to move for the whole minute!

For Time

30 DB Burpee Step Ups
Run 400 Meters
20 DB Burpee Step Ups
Run 400 Meters
10 DB Burpee Step Ups
Run 400 Meters

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

No RX + - just go for it!

Score: Total Time

PROGRAM C

For Time

30 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women
20 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women
10 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

The DB burpee step up goes as follows-

Push up on DBs, jump or step in, stand up holding DBs,  step up holding DBs, step down holding DBs.  That's 1 rep.

Alternate which leg is stepping up each time - or at least attempt to do same number on both legs for each set.

Choose a weight and a height for the step up that allows you to move pretty consistently and isn't sketchy feeling at all for you.  If you need to you can do these weightless as burpee box step ups.

Other sub ideas - Plate burpee step up, KB burpee step up. You could also sub a sandbag if you have one or just wear a weight vest!  See demo video for these ideas.

For the run, the distance should take roughly 90 seconds to just over 2 min when you are fresh and running at a moderate/somewhat difficult pace.

If you absolutely cannot run for weather or space reasons - you may sub 90 seconds of mtn climbers.  Don't sub double unders for this one because tomorrow's workout has a bunch of them already (unless tomorrow is a rest day - then go for it!)