8 Rounds
1 Min Jog, Row, Bike, Single Unders or Taps
12 Lunges
12 Sit Ups

No need for any weight today at all!  If you are feeling super amped you can hold a single dumbbell or kb at the chest!

See below for mama sit up subs.

Score: Total Time to complete 8 Rounds

Goal: Under 20 Min

For this workout you can choose what you want to do for the 1 min "moving" portion.  You can jog or row, bike, do taps, or single under jump ropes!  Whatever you want/have available.

For the lunges you may choose whichever style you prefer.  You can do walking, or forward stepping in place, or even reverse stepping in place.

The goal is to take a wide enough step that the front heel can be on the ground when the back knee touches.  Stand all of the way up between reps.  Do not allow the knee to cave in.

You will alternate feet with every step.  So you will do 6 per leg per set.

If you are unable to get the back knee all of the way to the ground for strength or mobility reasons - try holding onto something for stability.  If you are still unable to - you may shorten it a bit.

Or you can try doing a step up instead!

For the sit ups we want to see the shoulders touch the ground at the bottom and have you come up and touch the toes at the top.  If you need to you can use a band or something to pull against to help you come all of the way up!

If you are unable to do sit ups at this time - you may sub kettlebell swings to eye level or slam balls!

4 Rounds for Time

Run 400 Meters
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
16 Toes to Bar

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

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

PROGRAM B

4 Rounds for Time

Run 400 Meters
16 Barbell Overhead Lunges
16 Toes to Bar

RX Men: 95#
RX Women: 65#

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

PROGRAM C

4 Rounds for Time

Run 400 Meters
OR
Row 500 Meters
OR
Bike 30 Cal (men) / 20 Cal (women)
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
4 Muscle Ups

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

RX+ Men: 50# Dumbbells/ 6 Muscle Ups
RX + Women: 35# Dumbbells/ 6 Muscle Ups

Score: Total Time

Goal: Under 20 Min

The run distance should take roughly 2:00 - faster if you are a good runner or a little slower if you are not!

If you are unable to run for space or weather reasons - you may sub 90 sec - 2:00 of jump rope (doubles or singles).

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at teh shoulder.  You will lunge in that position alternating feet.  So for each set of 8 you do 4 per leg.

For the first set of 8 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 8 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

If you are unable to make the 1/2 up 1/2 down lunge happen - even with lighter weight - for whatever reason - you may choose to do the lunges with both dumbbells at the shoulder.

You may do any style lunge you like.  You may do forward stepping, walking, or even reverse stepping lunges.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

For the toes to bar you may choose a sub if you need to in order to keep moving!

You may sub knees up or if you don't have a bar to hang from you may do v-ups or even more of just a crunch!

10 Min AMRAP
10 Dumbbell Snatch (Alternating)
10 Push Ups
10 Jump Overs

RX Men: 40# DB / 24"ish Jump Over
RX Women: 25# DB  /20"ish Jump Over

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

Score: Total Rounds + Any Additional Reps

Goal: KEEP MOVING

PROGRAM B

10 Min AMRAP
10 Power Snatch
10 Push Ups
10 Jump Overs

RX Men: 75# / 24"ish Jump Over
RX Women: 55#  /20"ish Jump Over

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

Score: Total Rounds + Any Additional Reps

Goal: KEEP MOVING

For this workout the goal is to literally just move the entire 10 min.  The reps are manageable.  The movements are manageable.  So make good choices that will allow you to MOVE!

For the dumbbell snatches the dumbbell will start between the feet on the ground.  You will hinge at the hip and keep the chest up.  Bend the knees and keep the chest up!  Grab the dumbbell with one hand and keep the arm straight.  Stand up hard and fast. Keep the arm straight as you finish with the legs and hips.  Add a shrug and then pull the elbow high and outside to keep the dumbbell close to the body.  Finish with a punch up to the sky and lockout with the bicep by the ear.  Keep the chest up and back flat as you lower back to the ground.  Switch hands with each rep.  So for each set of 10 you will do 5 with each arm.

For the push ups you can do them from the feet, from the knees, or even elevated.  Choose a style that will allow you to not have to break the sets of 10 more than twice for the most part throughout the workout.  Touch the chest and thighs at the bottom.  Keep the elbows tucked IN!  Press to complete lockout at the top.

If you are unable to keep the belly tight and the body in a rigid position, go the knees or do the elevated variation!  This will lead to stronger push ups in the future better than than the worming ones.

For the jump overs - you will jump COMPLETELY over an object.  The heights listed are a suggestion - but the most important thing is that you find something you are capable and comfortable jumping over.  Something that will allow you to keep moving.  This could be a box or bench. This could be a laundry basket or even your dumbbell if you have to!

If you are unable to jump for injury or baby belly reasons you may switch to step ups!

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs

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

Score: Total number of completed rounds + any additional reps

Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees.  You can also do no push up burpees, or even elevated push up or elevated no push up burpees.  The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest.  Feet are shoulder width apart and heels are down.  You will tighten the belly, lift the chest, and reach the butt back and down.  Drive the knees out.  Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward.  Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something.  The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands.  The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears!  Keep the belly tight and don't allow yourself to lean backwards!

I know many of you thought that the day we did Jackie was Miranda's birthday because it was a repeat from her birthday LAST year - but TODAY is actually her birthday!  And, since Jackie was already taken - enjoy this little mash up of a few of her favorite things.

For Total Time (Including Rest)

36 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

36 Devil Press

RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters

RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM A

For Total Time (Including Rest)

36 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

36 Devil Press

RX Men: 30-35# Dumbbells
RX Women: 15-20# Dumbbells

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

Score: Total Time

Goal: Around 20 Min or Less

Notice that we put in a lighter weight dumbbell for RX today.  We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it.  Either do the whole thing or if you need to - scale the devil press reps to half.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground.  You will either step or jump your feet back into a push up/sprawl type position.  Get the chest and thighs to touch the ground at the bottom.  Jump or step the feet in so they are on the outside of your hands/dumbbells.  From here make sure your knees are bent, back is flat, and chest is up!  Arms are straight.  YOu will lift the dumbbells by driving your heels into the ground and lifting the chest.  Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells.  It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears.  Do not allow your back to round as you bring them back down.

For the thrusters the bar will start on the shoulders.  Keep the chest up as you reach the butt back and down.  Heels are down about shoulder width apart.  Drive the knees out and keep the belly tight and chest up.  Get the butt below the knees.  Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time.  You may do kipping, strict, jumping, banded, or bar/ring row.  If you perform jumping make sure you do not do a slow lower

For Time:
Run 1 Mile
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

PROGRAM A

For Time:
Run 1 Mile
50 Weighted Step Ups
30 DB Hang Power Cleans

RX Men: 40# DBs

RX Women: 25# DBs

RX + Men: 50# DBs +

RX + Women: 35# DBs +

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

PROGRAM C

For Time:
Row 2k
OR
Bike 100 Cal Men/80 Cal Women
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

For this workout - if the run will take you longer than about 10 min or so - that is ok - just know that you will most likely go over the 15 min time.

If you are unable to run for space or weather reasons you may sub 30 seconds of jump rope (singles or doubles) and 30 seconds of no push up burpees - back and forth for 8 min!

For the step ups you will hold either a dumbbell in each hand, a kb in each hand, or a plate in each hand.  You may lower the weight as low as you need to in order to keep moving or even lose the weight all together.

You will step up onto the box getting the WHOLE foot on the box/step.  Make sure the knee does not cave in as you step up.  Stand ALL of the way up at the top.  Alternate feet with each step.  So for the 50 total reps you will do 25 each side.

If you need to lower the height of the step for safety or ability reasons - do that!

For the hang power clean the bar will start at the waist!  Hand are just outside of the legs and feet are hip width apart.  Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip.  Keep the arms long and straight.  Stand up hard and fast.  Shrug!  Pull the elbows high and outside as you pull yourself under the bar slightly.  Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight.  Stand to complete the rep.

Lower the bar just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder!  If you have that stuff - go for it!

This workout was originally posted on 02/09/2018!  Here is your chance to see how far you have come in 6 months!

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 185#
RX Women: 125#

RX + Men: 225#
RX + Women: 155#

Goal: 15-20 Min or Less

PROGRAM A

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

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

RX + Men: 60# + Dumbbells (As Heavy as you have)
RX + Women: 45# + Dumbbells (As Heavy as you have)

Goal: 15-20 Min or Less

PROGRAM C

6 Rounds
3 Wall Walks
3-6 Muscle Ups (Bar or Ring)
9 Deadlifts

RX Men: 185#
RX Women: 125#

RX + Men: 225#
RX + Women: 155#

Goal: 15-20 Min or Less

For the wall walks you will start at the bottom of the push up position with the feet against the wall.  You will press up into a plank and start to walk your feet up the wall and walk your hands back.  Keep your belly tight and don't let yourself overextend.  You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down!  Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench!  You will have the feet on a box or bench in a plank position.  You will walk the hands back and pike the hips up.  You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up.  For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up.  To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time.  You may also sub just burpee hop overs.

For the deadlifts choose a weight that you feel you will try to do all sets in 1-2 sets.

The bar will start on the ground.  Feet are inside of the hands.  Heels are down, knees are bent slightly, bar is against the body, arms are straight and long, chest is up.

You will drive the heels into the ground as you drive the chest up and pull the bar into the body.  Once you are standing completely, you will return the bar by reaching the butt back and hinge the chest forward.  Continue pulling the bar into the body and keep the chest up!

If at any point you are unable to keep a flat back for this movement - either break or lower the weight!