PROGRAM A

4 Rounds for Time

60 Double Unders
30 Dumbbell Step Ups
15 Deficit Push Ups

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

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

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

PROGRAM B

4 Rounds for Time

60 Double Unders
30 Back RackStep Ups
15 Deficit Push Ups

RX Men: 75#
RX Women: 55#

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

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

PROGRAM C

In Teams of 2

2 Rounds for Time

200 Double Unders
100 Dumbbell Step Ups
50 Deficit Push Ups

One person works at a time

Break however you want.

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

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

See below for deficit depth and jump rope scales

Score: Total Time

Many of you will be able to go much faster - it will all depend on your dubs and those push ups!

For this workout if 60 double unders will take you longer than about 2 min - you may lower the number to 40 or even 30.  If 30 will still take you longer because you are just missing a bunch we recommend that you sub them for the workout and practice them before or after.  Sub options can be hop overs or double rep single unders!

For the step ups you will hold a dumbbell in each hand.  Place your whole foot on the box.  Box (or whatever you are stepping on) height should be about 18-20" for the girls and 22-24" for the guys.  Of course, if that is too high for you - find something lower!!  Stand all of the way up on the box at the top of each rep.  Alternate feet with each step up.  So 30 total will equal 15 per leg.

For the deficit push ups you will create a 3-4" deficit. You can do this with some 45# plates or 2 phonebooks (are those a thing) or whatever you need to make it happen!  Even if you have to do your push ups from your knees we want to see you with a deficit today!

Touch your chest and thighs at the bottom.  Lock the elbows completely at the top.  Keep the body tight.  No snaking or sagging hips!

Metcon (Time)

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs

Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time

Goal:  15 Min or Less

Time Cap: 20 Min

For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up.  You can do a knee push up burpee + high step up.  You can do a no push up burpee step up.  You can lower the step up.  You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round.  The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest.  Stand tall and tighten the belly.  With the feet shoulder width apart you will reach the butt back and down.  Keep the heels down.  Drive the knees out.  Keep that chest UP!  Get the butt lower than the knees at the bottom if possible.  You may use a target to help you find your depth if you need to!  If you are unable to get that low with weight - you can ditch it.  If you are unable to get that low in a good position in general - then you may squat to a higher target!  We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders.  You will dip down keeping your chest up and weight in your heels.  This is just a SMALL dip and is NOT a squat!  You will use the power from your legs to help you drive the weight up over your head.  Lock the elbows completely and pull it back over the middle of the body.  Keep the belly tight!

This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer!  He was born on July 15, 2018!

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

Score: Total number of completed rounds + any additional reps

PROGRAM A

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

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

Score: Total number of completed rounds + any additional reps

Goal: 6 Rounds or more!

This one is going to REALLY add up!  And it's supposed to!  It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back.  Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it.  If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem!  You can do a burpee into a jumping pull up each time!

No pull up bar?  For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders.  Keep the elbows in front.  Feet are shoulder width apart and heels are down.  Reach the butt back and down.  Keep the chest and elbows up!  Get the butt lower than the knees at the bottom.  Drive the knees out and keep the heels down!  Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs.  Move your face out of the way and press the bar STRAIGHT UP!  The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to.  Not to say that's a good idea.  But you could if you wanted to.  Scale down more if you need to!

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Deadlifts
2 Toes to Bar
4 Deadlifts
4 Toes to Bar
6 Deadlifts
6 Toes to Bar
8 Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

RX Men: 165-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total REPS added up at the end!!

Goal: Get to the round of 12 +

PROGRAM A

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 DB Deadlifts
2 Toes to Bar
4 DB Deadlifts
4 Toes to Bar
6 DB Deadlifts
6 Toes to Bar
8 DB Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

ONLY ONE HEAD OF EACH DUMBBELL NEEDS TO TOUCH AT THE BOTTOM FOR THESE TODAY.

RX Men: 40#-50# DBs
RX Women: 25-35# DBs

RX + Men: 60# DBs +
RX + Women: 40# DBs +

(KBs are acceptable as well if you have a matching pair)

PROGRAM C

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Odd Object Lift
2 Toes to Bar
4 Odd Object Lift
4 Toes to Bar
6 Odd Object Lift
6 Toes to Bar
8 Odd Object Lift
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

No Real RX or RX + here since you guys all have different equipment options!

Put what you did and weight of object etc in comments!

Couple notes for this one.  You need to pick a weight that you can move and you don't think you will ever be down to having to do something like singles or doubles in the bigger sets.  We put the weight RANGE for RX because we want to encourage you guys to be smart and we know how people get wrapped up in going RX.  Put exact weight you use in the comments.

This workout will get VERY grippy.  Keep that in mind and make smart breaks as the sets get bigger.  This one will be REALLY easy to come out too hot.

If you have a hand tear, or you don't have a pull up bar you may sub V-Ups.  Other sub options are knees up or even regular sit ups!  Challenge yourself but pick something for this movement also that will allow you to keep moving.

For the deadlifts the bar will start on the ground.  Feet are under the hips and the weight is in the heels.  The bar should be close to the body and the hands outside of the legs.  The knees should have a bend, but the hips should still be higher than the knees with the chest over the bar.  Back is flat and chest is lifted. Arms are straight.  Pull the weight off of the ground by driving through your heels and lifting the chest.  Pull the bar into the body!  Once past your knees think of squeezing your butt to bring you the rest of the way up.  The top is with you standing tall!

Reach the butt back and keep the bar against the body as you lower it back down!  Keep that chest up!

If at any point you cannot keep a flat back for this movement.  You should break.  If you still can't - LOWER THE WEIGHT!  No crazy bouncing at the bottom!  Show control!

12 Min AMRAP
As Many Rounds and Reps as Possible in 12 Min:

5 Inchworms
10 KB/DB Swings

Idea Weight for Men: 35-50#

Idea Weight for Women: 10-25#

Score: Total Completed Rounds Plus Any Additional Reps

Goal: 6 Rounds +

For the inchworms you will place your hands on the ground right in front of your feet!  You will walk your hands out to the top of a push up position!  From here you will perform a push up, either from the knees or the toes.  Then you will walk the hands back to the feet and stand.  That is 1 rep.

If you cannot do a push up for injury reasons - or you have a massive baby belly in the way- you can take the push up part out.

For the swings you will use either a kettlebell or a single dumbbell.  Hold the weight with both hands between the legs.  You will have your feet about shoulder width apart.  Keep the weigh in your heels and arms straight and long.  Dip the chest forward and bend the knees slightly as you pull the weight back between the legs.  Keep that CHEST UP!  Stand hard and fast swingin the weight out and away from you.  Finish by following through with the arms and brining the kettlebell to about eye level.  Allow gravity to bring you into that dip position for the next rep!  Don't let it take you for a ride!  Show control!

PROGRAM B

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max Hang Power Clean and Jerk

Rest 2 Min

RX Men: 95#
RX Women: 65#

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

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

PROGRAM A

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max DB Hang Power Clean and Jerk

Rest 2 Min

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

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

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

Ok so obviously you are going to get WAY more hang power clean and jerks than wall walks.  That is a no brainer for sure.  But don't game this workout for a better score!  Go for the gusto to get the best WORKOUT you can!

For the wall walks you will start in the BOTTOM of a push up position each time.  (You must return to the BOTTOM at the end of each rep too.).  You will press yourself up and start to walk your feet up the wall as you walk your hands back.  Keep your belly tight and your chin tucked.  Work hard to avoid overextending through the back/abs.

Ideally you will walk your hands back until your chest is against the wall. Then you will walk your hands back out and walk your feet down the wall.  NO SLIDING OR CRASHING DOWN!  The walk down is the hardest part!  Do it properly!!

If you are unsure or unable to walk yourself all the way back to touch your chest you may do partial reps.  You may also sub pike out walks with the feet on the bench or a box or even just inchworms!

For the hang clean and jerk you will start with the bar at the waist.  Your feet are under your shoulders and your hands are outside of your legs.  You will keep the heels down as you bend the knees slightly and dip the chest forward.  Allow the bar to slide down the leg as you keep your arms straight!  Stand straight up hard and fast - keeping the bar CLOSE to the body as you shrug the shoulders up!  From here you will pull the elbows high and outside and rotate the elbows around and through QUICKLY!  Catching the bar on the shoulder in a partial squat with the elbows in front!

The weight you are using should be light enough that you can go straight from that dip position into the push press or jerk.  So you will stand hard and fast with the bar on the shoulder.   Transfer the power from your legs into the bar.  Move the face out of the way. Press to lockout or for a small jerk you can press the bar up as you press yourself down.  Stand up!  Lower to the waist for next re

There are 3 scores for today's workout!!  Make sure you log one for each!  Program A is SLIGHTLY different so take note.  There are also Program C options.  Follow the work and rest schedule and have fun!

PROGRAM B

20 Rep Back Squat (1 x 20)

20 Unbroken Reps Back Squat

If you have NO idea what you can get - you guess.  You get one attempt!  If you don't get to 20 then note that in the comments!  Don't go too light - but don't peacock it either.

Choose something you think you can get but aren't sure.

For the back squat you will have the bar on your back.  Reach the chest up but also tighten the belly.  Feet should be shoulder width apart.  You will reach the butt back and down keeping the heels down and driving the knees out.  Keep the chest up and do not allow any plopping or rounding of the back.  You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out!  Stand completely between reps.

You are NOT allowed to rack the bar during your set of 20!  You have to do all 20 in a row!

If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.

REST 5 MIN BEFORE PART 2!!

800m Run (Time)

Max Effort 800m Run

This is Part 2!

You will run 800 Meters for Time.  If you don't have an 800 mapped out you can double your 400.  If it's not perfect measurement that's ok too.  Google Maps and apps like that can actually help with this if you want it to be more legit.

If you cannot run for space or weather reasons - you will do 200 Double Unders or 400 Singles.  You may also sub 100 no push up burpees.

REST 5 MIN BEFORE PART 3!

Metcon (AMRAP - Reps)

Tabata Squats

4 Min of
20 Seconds Air Squats
10 Seconds Rest

8 Rounds Total

Your score is your LOWEST ROUND.

So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!

For this you will set the clock for 4 min.  You will do as many squats as you can in 20 seconds then rest for 10.  Repeat that for a total of 8 rounds.

Your score is your lowest round!

Legit squats only!

Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up!  Stand all of the way up at the top!

If you are unable to go all of the way down for INJURY reasons you may use a higher target!

PROGRAM A

60 Second AMRAP

Dumbbell Squats

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

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

Simple as that.  As many squats as possible in 1 min.

The aim of this one is to not put the dumbbells down.  The idea is to move throughout the whole minute.  Find a steady pace and keep moving.

For the squats you can hold the dumbbells on the shoulders however you want.  Feet should be shoulder width apart.  You will reach the butt back and down.  Drive the knees out as you go down but focus on keeping the chest up and heels down.  Get your butt lower than the top of your knee at the bottom and stand all of the way up at the top.

We would prefer you to go lighter and go all of the way down if you need to to make that happen.  If you cannot go down that low for injury reasons please slow your pace but use a higher target.

IF YOU ARE NEW TO THIS LEVEL OF INTENSITY DO NOT DO MORE THAN 25 REPS FOR THIS PART!!!

REST 5 MIN BEFORE PART 2!!

800m Run (Time)

Max Effort 800m Run

This is Part 2!

You will run 800 Meters for Time.  If you don't have an 800 mapped out you can double your 400.  If it's not perfect measurement that's ok too.  Google Maps and apps like that can actually help with this if you want it to be more legit.

If you cannot run for space or weather reasons - you will do 200 Double Unders or 400 Singles.  You may also sub 100 no push up burpees.

REST 5 MIN BEFORE PART 3!

Metcon (AMRAP - Reps)

Tabata Squats

4 Min of
20 Seconds Air Squats
10 Seconds Rest

8 Rounds Total

Your score is your LOWEST ROUND.

So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!

For this you will set the clock for 4 min.  You will do as many squats as you can in 20 seconds then rest for 10.  Repeat that for a total of 8 rounds.

Your score is your lowest round!

Legit squats only!

Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up!  Stand all of the way up at the top!

If you are unable to go all of the way down for INJURY reasons you may use a higher target!

PROGRAM C

20 Rep Back Squat (1 x 20)

20 Unbroken Reps Back Squat

If you have NO idea what you can get - you guess.  You get one attempt!  If you don't get to 20 then note that in the comments!  Don't go too light - but don't peacock it either.

Choose something you think you can get but aren't sure.

For the back squat you will have the bar on your back.  Reach the chest up but also tighten the belly.  Feet should be shoulder width apart.  You will reach the butt back and down keeping the heels down and driving the knees out.  Keep the chest up and do not allow any plopping or rounding of the back.  You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out!  Stand completely between reps.

You are NOT allowed to rack the bar during your set of 20!  You have to do all 20 in a row!

If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.

REST 5 MIN BEFORE PART 2!!

Metcon (AMRAP - Reps)

Tabata Squats

4 Min of
20 Seconds Air Squats
10 Seconds Rest

8 Rounds Total

Your score is your LOWEST ROUND.

So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!

For this you will set the clock for 4 min.  You will do as many squats as you can in 20 seconds then rest for 10.  Repeat that for a total of 8 rounds.

Your score is your lowest round!

Legit squats only!

Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up!  Stand all of the way up at the top!

If you are unable to go all of the way down for INJURY reasons you may use a higher target!

Metcon (Time)

1000 METER ROW

OR

60 CAL BIKE MEN / 45 CAL BIKE WOMEN

Go for it!!  Only do 1 or the other.  Put which you chose in comments.

REST 5 MIN BEFORE PART 3!

5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Rest 3 Min

(Then Repeat)
5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Idea Weight for Men: 25-35# Dumbbell

Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds plus any additional reps

Goal: 3 rounds + each AMRAP and to try to match your first score  the second time through.

Ok so for this workout you have 5 min on the clock.  You do as many round of the 20-10-10 as you can in that 5 min window.  At the end of 5 min - note your score.  Maybe you got 5 rounds + 10 Mountain climbers.

Now you rest 3 min.

After 3 min you put 5 min on the clock again.  Start from the beginning and do as many rounds as you can of the 20-10-10.  The goal is to match your score from the first time.  Let's say you actually get one extra rep this time so 5 rounds and 11 Mountain climbers.

At the end your score would be 10 + 21.

For the Mountain climbers you are in the top of a push up position.  You will bring one knee up to the chest armpit and then back - then the other.  You can go as fast or as slow as you like.  Try to get that knee up as high as you can and keep the butt and hips down.  Each time a knee comes up it counts as 1 rep.  So, 20 reps = 10 each side (alternating).

You will also alternate arms for the hang dumbbell snatches.  THe dumbbell starts at the waist.  (You may also do this with a kettlebell).  You will have your feet about shoulder width apart with the weight on the heels.  Bend your knees slightly and allow the chest to dip forward.  Keep the back flat and arm straight.  Stand hard and fast.  Shoot the elbow out to the side and keep the dumbbell close to the body.  Punch the elbow to the sky locking it out overhead with the bicep by the ear.  Lower back to the waist and switch hands.

For the dumbbell hop overs you may jump from 2 feet or you may do like a skip step.  You are jumping laterally over your dumbbell.  Make sure you are comfortable doing that as a part of your warm up.

If you are not comfortable with the lateral jump you may sub 20 taps instead!  For these you will tap one toe on the dumbbell and then the other alternating.

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

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

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

Goal: Get both sets of 5 rounds under 10 min (each)

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

PROGRAM B

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

RX Men: 40# Dumbbells or 45# Plate for Plate Burpee / 95# for Power Snatch
RX Women: 25# Dumbbells or 25# Plate Burpee / 65# Power Snatch

RX + Men: 50# Dumbbells or 45# for Plate Burpee / 115# Power Snatch
RX + Women: 35# Dumbbells or 25# Plate Burpee / 75# Power Snatch

Goal: Get both sets of 5 rounds under 10 min (each)

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

Wait - there's an RX+ option for the devil press now?!  Some of you have been members for over a year - you have done these a lot!  See what happens!

If the weight you choose (no matter what it is) doesn't allow you to do the first 5 rounds under 10 min - go lighter for the next time through.

For the devil press the dumbbells start on the ground.  You will perform a push up (touch the chest at the bottom - lock out at the top) with the hands on the bells!  From here - you will step or jump the feet in.  Pick the dumbbells up off of the ground (we suggest between the feet) with a flat back, heels down, bent knees, straight arms.  Then you will perform a kind of combo db clean and jer/swing/snatch motion (one fluid movement) to get the dumbbells locked out overhead with the biceps by the ears.  Keep the belly tight!

Keep good positions - heels down and chest up - as you lower the weight back to the ground for the next rep.

If you don't have matching dumbbells you may sub plate burpees as seen in the demo.  Guys - 45# - Ladies - 25# - go up to 10 Reps.

For the dumbbell snatch you will only use one dumbbell.  You will start with it between the feet.  Keep the heels down, chest up,  knees slightly bent.  You will grab the dumbbell with one hand and stand up fast! (Almost jump) shrug the working shoulder, throw the elbow out to the side as you pull the dumbbell up the body.  Punch the dumbbell up (you can pull yourself under it slightly too if you want to/need to).  Finish with the dumbbell locked out overhead - bicep by the ear.  You will switch hands for the next rep - either on the way down or on the ground.  You will do 10 total per round - so 5 per side alternating.

This workout is programmed for DB hop overs!  Each hop over = 1 rep.  You may sub double unders if you want to work on those.

After 5 rounds you will rest 3 min and then repeat another 5 rounds.

Score is TOTAL TIME INCLUDING THE 3 MIN REST!