SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Go for quality positions here!  Heels down, knees out, chest up, belly tight!

PROGRAM A

5 Rounds

Each Round is 3 Min AMRAP
100 Meter Farmer Carry
Max Wall Balls

No Rest Between Rounds

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds

Goal: 80-100 Wall Balls or More

PROGRAM C

TEAM VERSION

In Teams of 2

15 Min AMRAP

Partner 1: 100 Meter Farmer Carry
Partner 2: Max Wall Balls

Then keep switching back and forth for 15 Min

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds for BOTH teammates combined.

Goal: 80-100 Wall Balls or More

OH. BOY.

If your shoulders weren't sore enough - here you go.

The Farmer carry should take you roughly 1:00 - 1:30.  If it takes you longer than 2 min - you may want to lower the weight or only carry one object and alternate hands when needed.

The dumbbells or KBs will be held at the sides.  Try not to round the shoulders too far forward as you walk.  You can try a slight shuffle or jog with them if you are feeling super legit.

If you don't have a pair of matching dumbbells or KB, but you have plates - you may sub plate carries.  Get creative if you need to!

If you absolutely have nothing to carry you may sub a sandbag on the back, but you may want to increase the distance slightly to make it fit that 1 min to 90 second time domain.

For the wall balls you will shoot to a roughly 9-10' target if possible.  Keep the chest up, heels down, drive the knees out, and reach the butt back and down as you squat.  You will hold the ball at the chest and not allow it to pull you forward.  Get the butt below the knees at the bottom.  Stand out of the squat hard and fast to help make the ball weightless. Use that drive from the legs to throw the ball.

When you catch it, don't allow it to pull you forward.  Catch THEN squat.

No ball or low ceilings?  NO problem.  You can do thrusters with a light set of dumbbells, an empty bar, or even a single dumbbell.

You MAY get a bunch of extra reps if you do the thruster version.  The movement cycle time is simply just faster. Feel free to cap it at 30-35 per round if this is the case!

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

12 Min AMRAP
12 Mountain Climbers
6 Burpees
12 KB/DB Swings

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

Score:  Total completed rounds + any additional reps

Goal:  6 Rounds or More

For the mountain climbers in this workout you will be in the top of a push up position.  You will work to keep your hips up, but not too high, and avoid sagging as well!

You will bring one knee to the chest.  That = 1 rep.  Then you will put that knee back and bring the other knee up - 2 reps.  SO each time a knee comes up it give you a rep.  You will do a total of 12.

You may do these slow - bringing one knee up and then bringing the foot back.  Then the other knee up.  You can do them in more like a running fashion also.  Just make sure you are bringing that knee ALL of the way up.  You may also choose to do them elevated with the hands on a bench, a chair or a box!

So for each set of 12 you will alternate feet meaning you will do 6 per side per round!

For the burpees you may choose any style!  You may  jump in and out, step in and out, do them elevated, do them on the knees, or even take out the push up all together!

For the swings you may swing a KB or a dumbbell.  You will hold the KB or dumbbell with both hands.  You will have it between the legs with a squat stance and the heels down.  Hinge at the hips keeping the chest UP and bend the knees slightly.  The arms stay straight.  Stand up hard and fast using the power from the lower body to help make the kb or db weightless.  Allow the arms to guide the weight to about eye level.  Let gravity bring it back down.

Do not let the weight pull you forward on the way down though!  Keep that chest up, heels down, and belly tight!

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

As always - you may want to add in some warm up drills specific to your needs.

PROGRAM A

4 Rounds
40 Mountain Climbers
20 Burpees
10 Double Dumbbell Hang Snatch

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

RX + Men/Women: 6 Rounds

RX + Option 2: Wear a Vest

Score: Total Time

Goal: (For RX) 16 Min or Less

PROGRAM C

4 Rounds
40 Mountain Climbers
20 Burpees
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX + Men/Women: 6 Rounds

Score: Total Time

Goal: (For RX) 15 Min or Less

Talk about a shoulder BLASTER!!!

For the mountain climbers what we are looking for is for you to start in the top of a push up position.  You will have a rigid body position with no raised or saggy hips.  From here you will bring one knee ALL of the way up to the chest/armpit.  That counts as 1 rep. Then you will bring the other up as that knee goes back.  2 reps.

Complete 40 total reps alternating legs (so 20 each side).

Burpees are burpees.  Get the chest and thighs to the ground at the bottom.  Jump or step your feet in.  Jump and clap.

The double dumbbell hang snatch is just that.  Instead of having the dumbbell in just one hand - you will have a dumbbell in each hand.  Since you are used to only doing one at a time, for many of you - this might feel awkward and heavy.  That's ok.

You will deadlift the dumbbells up and have a somewhat wide/squat stance.  Arms are inside of the legs.  You will hinge at the hips and bend the knees slightly thinking about keeping the arms straight and chest up!  Also - keep those heels down!

You will stand up hard and fast - shrug and then with a slight bend in the elbow + a press out bring BOTH dumbbells to a locked out position overhead.

This is EXACTLY the top half of a devil press if that helps.  It is NOT a clean and jerk and we shouldn't see a pause at the shoulder on the way up.

SHOW CONTROL on the way down.  Do not allow the dumbbells to pull you forward, round your back, or make you shift into your toes!

If you do not have the dumbbells for this OR if the pair that you have feels too heavy - you may sub a kettlebell swing!

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

See video demo on Members Only!

Also today you can add in the Running Warm UP!

Metcon (Time)

3 Rounds for Time
Run 400 Meters
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

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

Score:  Total Time

Goal: Under 15 min

PROGRAM A

3 Rounds for Time
Run 400 Meters
20 DB Hang Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

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

RX + Men: 50# DBs
RX + Women: 35# DBs
Score:  Total Time

Goal: Under 15 min

(If you did NOT do the deadlift workout earlier this week you can take these cleans from the ground if you want)

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men or 20 Cal Women
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

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

How fun is THIS?!

The 400 meter run should take you roughly 90 seconds to just over 2 min.  If you don't have a perfect way to measure -find a distance that when you are running at an uncomfortable pace it puts you in that window of time.

If you cannot run for space or weather reasons you may sub 90 seconds of double or single unders.

For the cleans you will do 20 total reps per round alternating every rep between 1 Power Clean and then 1 Squat Clean.  So each round you end up doing 10 of each.

For the clean the bar will start on the ground.  Your feet are under your hips and your heels are down.  Hands are just outside of the legs.  Bar is close to the body.  Knees are bent and there is a hinge at the hip so that the chest is slightly over the bar.  Arms are straight.  Chest is up and belly is tight.

The first part of the lift is the exact same for both power and squat.  You will lift the bar from the ground by digging your heels down and lifting the chest.  Keep the arms straight.  Keep the bar close to the body.  Once past the knees you will pick up speed and shift your torso to a more upright position.  Jump straight UP - not forward and shrug.  Delay the arm bend until you have finished with the legs!  When you guide the bar up with the arms the elbows should go high and outside to keep the bar close to the body.  As the bar is going up - you should be pulling yourself down.

Here's where they get different.

For the squat cleans you will pull yourself all of the way down into a front squat with the butt below the knees.  Heels down, chest up, no rounding of the back, bar on the shoulders with the elbows high.

For the power clean you will only go down into a partial squat.  Heels down, knees out, bar on shoulders with elbows high.

Stand to complete the rep.

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

You may also want to add in the Overhead Warm up or one of the Bodyweight Warm Ups from Members Only as well!

See Members Only for those demo videos!

Metcon (Time)

10 Rounds
6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Jump Overs or Step Up and Overs

Idea Weight for Men: 25-35#
Idea Weight for Women: 10-20#

Score: Total Time to Complete

Goal: 12 Min or Less

Time Cap: 15 Min

Today, we would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 6" that is great!

Either way you will jump onto the box - land on both feet - then either jump or step down on the other side.  That is one rep.

You may also OF COURSE sub step ups if you aren't ready to or are unable to jump.

Also - as always if you don't have something to jump on - you may just jump OVER your dumbbell!

For the DB Push Press. You wil start with the dumbbell at the shoulder.  Just one dumbbell in one hand.  You will dip, keeping the heels down and avoiding the knees from caving in.  Keep the chest up!  Stand hard and fast to create momentum which will help you elevate the dumbbell.  PRess to lock it out getting the bicep by the ear at the top.  Lower back to the shoulder.

Choose a weight that you don't really have to break any of the sets of 6!

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Go ahead and add in the Overhead Warm UP today too!

Both are found in Members Only!

Metcon (Time)

For TOTAL Time
(Including Rest)

3 DB Push Press Right
3 DB Push Press Left
3 Box Jump Overs
6 DB Push Press Right
6 DB Push Press Left
6 Box Jump Overs
9 DB Push Press Right
9 DB Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs
15 DB Push Press Right
15 DB Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 DB Push Press Right
3 DB Push Press
Left
3 Box Jump Overs

RX Men: 40# DB
RX Women: 25# DB

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

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Goal:  25 MIN 

PROGRAM B

For TOTAL Time
(Including Rest)

3  Push Press
3 Box Jump Overs
6  Push Press
6 Box Jump Overs
9 Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 Push Press
18 Box Jump Overs
15 Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 Push Press
3 Box Jump Overs

RX Men: 75#
RX Women: 55#

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

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Oh man - simple but brutal.

Ok so for this box jump overs - these may be facing the box or lateral.  Please know your ability level and only choose lateral if you know you are going to be able to make it.  I know some of you are beasts - so go for it.

As always we would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great!

Either way you will jump onto the box - land on both feet - then either jump or step down on the other side.  That is one rep.

You may also OF COURSE sub step ups if you aren't ready to or are unable to jump.

Also - as always if you don't have something to jump on - find something of similar height to jump OVER!

For the DB Push Press. You wil start with the dumbbell at the shoulder.  Just one dumbbell in one hand.  You will dip, keeping the heels down and avoiding the knees from caving in.  Keep the chest up!  Stand hard and fast to create momentum which will help you elevate the dumbbell.  PRess to lock it out getting the bicep by the ear at the top.  Lower back to the shoulder.

Sets do NOT have to be unbroken, but you shouldn't have to break TOO much.  If you are breaking into smaller sets than say 5s - you probably went too heavy.

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
5 Deadlifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total reps

Score #2 is the weight you chose.

Goal: Go heavy but be able to go unbroken on the deadlifts.  For the squats - 15-20 or more per round.

PROGRAM A

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
10 DB Deadlifts (Both Heads Touch)
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Only 1 score for this version.

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

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

Goal: 15-20 air squats or more each time.

PROGRAM C

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
3-5 Odd Object Lifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

You all have different odd objects.  Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps

Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).

Goal: Choose an odd object and a number of reps with said object that will allow you to still have roughly 30-40 seconds to deadlift.

For the deadlift the bar will start on the ground.  You will have your feet under your hips.  The bar will be close to the shins.  Heels are down.  Hands are just outside of the legs.  You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat.  Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest.  Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen.  Maintain a flat back throughout.  Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close!  No excessive bouncing at the bottom and NO rounding!

For the air squats you will stand with your feet shoulder width apart.  You will keep the weight in the heels and the chest up!  Reach the butt back and down as you drive your knees out and dig through those heels.  You will get your butt lower than your knees at the bottom WITHOUT plopping or rounding the back.  Stand all of the way up at the top for each rep.

If you are unable to go that low for injury or mobitily issues you may sub a squat to a higher target!  We would love to see you guys getting low though!

Full Body Simple Warm UP!

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

Toe touches

Bootstrappers - hold the bottom of the squat with hands on floor by your feet, raise your hips only, hold at the top, return to the bottom of the squat

Inchworms + Push up + Downward dog

Spiderman lunge + Reach - while in the spiderman lunge, gently push your knee out with your opposite hand to create more hip activation if needed

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP

7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps

Goal: 7 Rounds or more!

For this workout if you have a way to do ring, band, or trx rows you will do those.  You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!

If you don't that's ok!  You can do an upright row with a single KB or dumbbell.  Use a weight that is challenging but you are able to move for 7 reps.  To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket.  Make sure you keep your shoulders pulled back and don't allow them to round forward.

Bring the weight up to just a few inches under your chin!

For the push ups you may do these from the knees or from the feet.  You may also do them elevated!

Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips.  Also avoid shooting the hips too high!  Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.

For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top.  If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!

If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

See video demo on Members Only for full demo of each peice of this warm up!

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
7 Toes to Bar
7 Push Ups
7 Pull Ups
7 Push Ups

No RX Plus option for weight vest...you don't need that!  Just do more rounds this time!

PROGRAM C

14 Min AMRAP
7 Toes to Bar
7 Push Ups
3 Muscle Ups or Bar Muscle Ups
7 Push Ups

For the toes to bar, you may sub, knees up from hanging position.  You may also sub v-ups or regular sit ups.  Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups.  Keep the belly tight (no snaking).  Touch the chest and thighs at the bottom and lock out completely at the top.  Go to the knees if you need to in order to keep moving.  These will add up.

Pull Ups may be kipping, strict (may lower number if that is what you want to do), jumping, ring or bar row, or you may sub a bent over row with dumbbells or a barbell (choose a weight you can do unbroken). You could also even sub KB swings if you don't have a bar to do pull ups on.  Choose a method that you can do these in 1-2 sets max.

For either the toes to bar or pull ups.  If you want to do a non scaled version but can still only get like 2 at a time - lower the number to 4-5 for this workout!