Run 400 Meters
Max KB Swings
at 3:30
Run 400 Meters again
Max Wall Balls
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max KB Swings
when the clock hits 10:30
Run 400 Meters
Max Wall Balls
Until the clock hits 14 Min!

RX Men: 20#ish Ball, 53# KB
RX Women: 14#ish Ball, 35# KB

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

PROGRAM B

Run 400 Meters
Max Hang Power Snatch
at 3:30
Run 400 Meters again
Max Overhead Squats
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max Hang Power Snatch
when the clock hits 10:30
Run 400 Meters
Max Overhead Squats
Until the clock hits 14 Min!

RX Men: 75#
RX Women: 55#

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

Score: Total combined KB Swings and Wall Balls

PROGRAM C

In Teams of 2 complete:

15 Min AMRAP
Person 1: Run 400 Meters
Person 2: Max Wall Balls
Person 1: Max Wall Balls
Person 2: Run 400 Meters
Person 1: Run 400 Meters
Person 2: Max KB Swing
Person 1: Max KB Swing
Person 2: Run 400 Meters

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

Oh man - so don't let this confuse you.  The workout is broken up into 3:30 chunks.  Each one starts with a 400 meter run and ends with max reps of either kb swings or wall balls.

The distance is 400 meters, but if you don't have a perfectly measured 400 it should be a distance that takes you between 1:30 (if you are a solid runner) and 2:15 at the most.  Shorten the distance if you need to to keep it under 2:15.

If you are unable to run for weather or space reasons you may sub 90 seconds of double unders or single unders.

For the kb swings you will hold the bell in both hands and bring it up to the waist.  You will have your feet shoulder width apart and hinge at the hip, bend the knees slightly, keep the arms long, and heels down.  Keep the chest UP!  From here you will stand up hard and fast - thinking of legs then follow through with the arms.  Most of the work is done by the lower body.  The arms just guide the bell up to all the way overhead!  Keep the belly tight and do not overextend!

For the wall balls the goal is to shoot to a 9-10' target if possible.  You will hold the ball at the chest with the feet shoulder width apart.  You will squat by reaching the butt back and down.  Drive the knees out and keep the chest up.  Get the butt below the knees at the bottom.  Stand from the squat FAST and use the power from the legs to help you throw the ball.  Again - legs then arms.  When you catch the ball on the return do not let it pull you forward!!

8 Min AMRAP

As Many Reps as Possible in 8 Min

2 Press
2 Lunge (Alternating)
4 Press
4 Lunge (Alternating)
6 Press
6 Lunge (Alternating)
8 Press
8 Lunge (Alternating)

Keep adding 2 reps per movement per round until the clock hits 8 min

Idea Weight for Men: Press with 2 dumbbells 20-30# Dumbbells or single KB around 35-50#

Idea Weight for Women: Press with 2 dumbbells 10-20# Dumbbells or single KB 12-24#

Score: Total reps all added up at the end!

Goal: Use a weight that will allow you to keep moving!  Goal is to get up to the 9s +!

So the way this will work - you will hold either one kettlebell with both hands or a dumbbell in each hand. You will press the dumbbells or kb straight from the shoulders to a locked out position overhead!  Get those biceps by the ears and keep the belly tight.

Before the lunges you will put the kettlebell or dumbbells down.

For the lunges you may step forward or backward.  You will alternate legs with each lunge.  So for the set of 2 you will do right + left.  And for the set of 4 you will do right + left + right + left.

Ideally we would love to have the back knee touch for these lunges.  Make sure you take a wide enough step forward that you can keep the front heel down when the back knee touches.  Do not slam or plop to the ground.  Make sure you control the lower.  Keep the chest lifted and stand up completely between reps.

If you are unable to go all of the way down - you may first try assisted - by holding the back of a chair or the wall/a box.  OR you may shorten the range of motion.  OR if a step up feels better and works better for you - you may do alternating step ups!

If you are feeling great and strong and will be able to keep moving, you may hold the weight during the lunges as well!

2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

RX Men: 95#
RX Women: 65#

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

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

PROGRAM A

2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

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

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

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

Choose a weight that you think you will be able to hold onto it throgh the first few rounds and not have to put it down.  This should be a weight that you are cabable of doing a set of 10 push press and 20 or so lunges with if you were fresh.

The way this will work is you will get as far as you can in 5 min.  Push press reps go up by 1 and lunge reps go up by 2 each time.  At the end of 5 min you will write how far you got and rest 3 min.  Then you wil start over COMPLETLY from the beginning and try to match/beat your score!

Your total score is ALL of the reps you got from both added up.

For the push press the bar will be on the shoulder.  Elbows slightly in front.  Feet are under your hips.  Heels are down.  Belly tight.  You will dip, keeping the chest up.  The dip is shallow.  The heels should stay down and the knees will come forward.  Stand hard and fast out of the dip.  Move the face out of the way.  Use the drive from the legst to pop the bar off of the shoulder.  Press and pull the bar back over the middle of the body to lock out.  Keep the belly tight and squeeze the cheeks!

Move the face back out of the way on the way down.  Lower the bar to the shoulders with the elbows in front.  Absorb the catch by bending the knees - which will also set you up for your next dip!

For the lunges you will loosen the grip a bit and raise your elbows higher making a strong shelf on the shoulders.  You may perform walking, forward stepping, or reverse stepping lunges.  Make sure you take a wide enough step that your front heel can stay down when your back knee touches.  Make sure to keep the chest up and don't allow the bar to pull you forward.  Make sure you do not allow the knee to cave in, but keep in tracking in line with the toe!  Stand up betwee reps.  Alternate feet with each lunge.  2 Lunges = 1 right and 1 left.  4 Lunges = right, left, right, left.

If for injury reasons you need to use a different weight for each exercise, make sure to do that!

Score #1 is your TOTAL TIME!

6 Rounds
6 Deadlifts
18 Box Jump Overs

Rest 30 Seconds Between Rounds

RX Men: Roughly 24" Box
RX Women: Roughly 20" Box

See Score #2 for Weight

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

PROGRAM A

For TOTAL TIME!

6 Rounds
12 Dumbbell Deadlifts (both heads of the dumbbells must touch)
18 Box Jump Overs

Rest 30 Seconds Between Rounds

RX Men: 40# Dumbbells, Roughly 24" Box
RX Women: 25# Dumbbells, Roughly 20" Box

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

Use heavier dumbbells if you have access to them!

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

PROGRAM C

Score #1 is your TOTAL TIME!

6 Rounds
6 Deadlifts
Bike or Row

Rest 30 Seconds Between Rounds

RX Men: 18 Cal Bike or 22 Cal Row
RX Women:  12 Cal Bike or 16 Cal Row

See Score #2 for Weight

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

**As always if you want to mix Program A and Program C by using dumbbells instead of the barbell that is totally fine!

So for this workout score #1 is your total time (including rest).  Score #2 is the weight you use for the deadlifts.  TRICKY right?

For the deadlifts you will start with the bar on the ground.  You will have your feet under your hips and your heels down!  You should have a slight bend in the knee and a hinge at the hip.  Hands are gripping the bar just outside of the legs.  Back is flat.  Belly is tight.  Chest is up!

Lift the bar by driving the heels into the ground and lifting the chest.  Squeeze the butt to bring you all of the way to a standing position at the top.

 As you come up AND as you go down you will actively PULL the bar into your body.  At no point on the way up or the way down is rounding the back acceptable!  Keep a solid torso position and don't allow that position to change as you move.

Arms stay long and straight throughout.

For the jump overs - we would love to see you actually JUMP.  If you need to lower the height to make that happen - DO IT!  We want to see a FACING THE BOX jump over on this one - no lateral.

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

If you cannot jump for whatever reason - you may do step up and overs or you may see Program C for more options!

Metcon (Weight)

Score #2 is the weight you choose to use for this workout!

Choose something CHALLENGING for you, but that you can do unbroken for all 6 reps.

Choose something that you know you can get for all 6, but don't think you would be able to get it if it was 9 or 10 reps.

Some ideas of where to start would be..

If you normally go RX for a Man - 225# or Woman - 135#

If you normally go RX + then you are looking at more like 275# for Men or 165# or more for Women.

If you are unable to keep good positions or unable to go unbroken you may want to consider lowering the weight during your rest!

For Time

4 Rounds
15 No Push Up Burpee
30 Hang DB Snatch Alternating
30 DB Bent Over Rows

Idea Weight for Men: 20-30# DBs
Idea Weight for Women: 10-20# DBs

Goal: 20 Min or Less!

Please use a 25 Min Cap

For this workout if you don't have a matching set of dumbbells - even if you only have one KB - see below.

For the no push up burpees - it is just that.  You will step  or jump your feet back with your hands on the ground.  Keep the belly tight and don't allow your hips to sink down!  Step or jump your feet back in and jump off of the ground with hands over head!

You may scale to elevated no push up burpees if necessary!

For the Alternating Hang Dumbbell Snatch you will only use one dumbbell.  You will hold it at the waist.  From here you will bend the knees slightly - keeping the heels down.  Dip the chest forward slightly but keep the back flat.  Arm stays straight.  Stand up hard and fast - pop the elbow out to the side and then punch the sky with the working arm.  Movement finishes with the bicep by the ear.  From here you will lower the weight back do the waist and switch hands.  For the set of 30 you will alternate - which means you end up doing 15 per side!

If you only have a single KB you may choose to do that same movement with the KB.  You may also choose to do single arm KB swings to eye level.

For the bent over rows you will have a dumbbell in each hand.  Feet should be more narrow (under your hips) with the weight in the heels.  Allow a slight bend in the knee and hinge forward slightly at the hips.  Lift the chest and let the arms hang straight - but with the shoulders actively pulled back.  Pull the elbows BACK (not out) to bring the dumbbells to your rib cage.  Lower back down until the arms are straight.  Do both hands at the same time.

If you don't have matching dumbbells for this one you may sub an upright row with the kb!

PROGRAM A

For Time:

15 Devil Press
30 Pull Ups
12 Devil Press
24 Pull Ups
9 Devil Press
18 Pull Ups

RX Men: 40#
RX Women: 25#

RX +: Start with 20 Devil Press and 40 Pull Ups

Score: Total Time

Goal: 12 Min or less.  DO NOT GO RX + if you don't yet have 10-15 unbroken pull ups!

PROGRAM C

For Time:

15 Devil Press
5 Muscle Ups
12 Devil Press
4 Muscle Ups
9 Devil Press
3 Muscle Ups

RX Men: 40#
RX Women: 25#

RX +: Double the Muscle Up Reps

Score: Total Time

Goal: 12 Min or less.  DO NOT GO RX + if you don't yet have 3-4 unbroken muscle ups

The Devil is back again.  It was over a week ago since we did this last - but it almost seems too soon right?  Of course we love it though.

For the devil press you will have the dumbbells on the ground.  You will place one hand on each dumbbell and jump or step the feet back so that you are at the top of a push up position.  You will touch the chest and thighs to the ground at the bottom, jump or step your feet in - (we recommend jumping the feet out wider than the hands) and you will pick up the dumbbells with a flat back and heels down.

From here it is kind of a combo kettlebell swing, clean and jerk, snatch motion to get the dumbbells locked out overhead with the biceps by the ears!  Use the sequence - hips - shoulders and then arms.  Keep the belly tight and back flat!

KEEP GOOD POSITIONS AS YOU LOWER THE WEIGHT BACK DOWN.  Being sloppy on the way down is what really makes people more sore than they need to be!

If you do not have a pair of matching dumbbells you have other options - you can sub plate burpees, but you will double the reps.  You can also do a burpee + kb swing (also double the reps).

For the pull ups you may choose any style.  You may do strict, kipping, butterfly, jumping, banded, ring or TRX row, paralette row.  If you don't have ANY of those options you may sub a bent over row or even use a band for pull downs!

Make sure you choose a style of pull up that will allow you to get those 30 reps in 2-3 min MAX!  Any longer than that an you are taking too much res for this particular workout!

No slow lower pull ups IN the workout please!  Keep those to accessory work ONLY!

 

3 Rounds
40 Front Squats
20 Dips

RX Men: 65#
RX Women: 45#

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

Score: Total Time

Goal: 15 Min or Less

PROGRAM A

3 Rounds
40 Front Squats
20 Dips

RX Men: 25-30# DBs
RX Women: 15# DBs OR 1 Single 35# DB/KB (goblet squat)

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

Score: Total Time

Goal: 15 Min or Less

PROGRAM C

3 Rounds
40 Sandbag or DBall Front Squats
20 Dips

Use what you have and if it's super heavy for 40 reps you may lower the reps a bit.  If it's too heavy for at least 25 reps - choose one of the other versions so you don't change the workout TOO much.

Score: Total Time

Goal: 15 Min or Less

or this workout we want the front squat to be light for you.  We want you to move it almost like a wall ball or an air squat.  If you KNOW you will have to break your set of 40 - then go lighter.  It should be something that you will try to do unbroken.

For those squat reps you will have the bar on the shoulders with a loose fingertip grip and the elbows high!  You will lift the chest up but also keep the belly tight!  The feet should be shoulder width apart.  You will keep the weight in the heels and the chest up as you reach the butt back and down.  Drive the knees out and keep those elbows lifted!

Get the butt lower than the knees at the bottom. Do not allow any roundness in the back or plopping.  To stand you will lead with the elbows and the chest as you drive your heels down and knees out!

Do not let the bar pull you forward!  Elbows up and belly tight!

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or paralettes)

However you do them the goal is to get the shoulder lower than the elbow at the bottom and completely lock out at the top.

Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

4 Rounds
1 Min Taps (or Jog/Bike/Row)
20 Hang Power Clean with KB or DBs
1 Min Taps (or Jog/Bike/Row)

Rest 1 Min between Rounds

Idea Weight for Men: 35-50# KB or 2 x 25# DBs

Idea Weight for Women: 12-24# KB or 2 x 10# DBs

Score: Total Time including Rest

Goal: Each Round around 3:30  or less! (This basically comes down to the cleans only)

For this you can choose whatever you want for the 1 min part!  If you have a bike or rower and want to use it - go for it!  If you are comfortable running and have the space - do it!  Up to you!

The pace you go for the one minute should be uncomfortable but sustainable for the minute!

For the hang power cleans you may use a single kettlebell or 2 dumbbells.  You will start with it/them at your waist.  Dip slightly by bending the knees and allowing the chest to come forward.  Keep the arms long and straight.  Stand up hard and fast - shrug the shoulders - and use the power from the legs and the shoulder shrug to POP the weight up!

If you are using the KB your hands will rotate around the handle and you will bring it to your chest.  If you are using the dumbbells you will guide them up by shooting your elbows around fast and bringing them to your shoulders!

This workout was originally posted on Dec 21, 2017!  Make sure you go back and check what you got!

PROGRAM B

4 Rounds for TOTAL TIME (including rest)

Run 200 Meters
20 Hang Power Cleans
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

PROGRAM A

4 Rounds for TOTAL TIME (including rest)

Run 200 Meters
20 DB Hang Power Cleans
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

PROGRAM C

4 Rounds for TOTAL TIME (including rest)

Row 250 Meters
OR
15 Cal Bike (Men) 10 Cal Bike (Women)
20 Hang Power Cleans
Row 250 Meters
OR
15 Cal Bike (Men) 10 Cal Bike (Women)

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

These rounds can definitely be done in 3:00 or less!  Choose a weight that will allow you to do at least 7 - 10 reps when you pick up the bar for the first set!

If you don't have a measured 200 - pick a distance that takes aroun 45 seconds if you are cooking and no longer than 1 min.

If you can't run for space or weather reasons you can choose 40 Double Unders per set (something that takes you 45 sec to 1 min).  OR you can do 45 seconds of mountain climbers.

For the hang power cleans the barbell will start at the hip (top of the deadlift).  You will dip by allowing the chest to come forward slightly and bending the knees.  Keep the heels down and arms straight.  Think JUMP and SHRUG and then pull yourself under into a partial front squat with the bar on the shoulders and elbows high.  Stand completely to finish each rep.

If your FIRST round takes you longer than 3:30 - you may shorten the distance or lower the weight for your cleans - or just push harder and go faster! Ha ha.  Pick one of those 3!