AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

PROGRAM B

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Plate Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 45# Plate, 22-24" Box
RX Women: 25# Plate, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

PROGRAM C

AMRAP 20 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute the working Athlete will perform 5 Box Jumps before they start their DB Burpee Step Ups

(This workout will be in a you go for 1 min - I go for 1 min style)

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

Goal: 100 or more reps!

Well doesn't this look like a fun little Saturday??

For the dumbbell burpee step ups, make sure you choose a weight that allows you to keep moving.  You may even choose to use no weight at all and just do a burpee into a step up.  We don't want to see a sub of burpee box jumps though.  Keep it to a step up.

You will basically have the dumbbells on the ground in front of the box.  You will place your hands on the dumbbells and then jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Step onto the box and come to a full standing position on top of the box.  Step down.  Place the dumbbells back on the ground and repeat.  Alternate feet with each rep - or at least every 5 or something so that you aren't stepping up with the same foot for 10 min.

When you go to step up make sure that your whole foot is on the box.  Don't allow the knee to cave in as you stand.  Drive off of your heel!

Lower yourself back down under control. Switch feet at the bottom.

Make sure the dumbbells are SAFELY away from the box when you do the box jumps.  Don't be in danger of landing on them when you jump or step down.

For BOTH the step up and the jump, lower the height if necessary. If you can jump high but can't step that high or vice versa - you may use 2 separate stations!

If you are unable to jump at this time - you won't want to sub more step ups.  Instead you may sub a dumbbell swing all of the way to overhead. This will still give that explosive hip extension without the jump.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Dumbbell Skip Overs
10 KB or DB Swing
5 Inchworms

Idea weight for Men: 35-50# KB or DB

Idea weight for Women: 12-25# DB or KB

Score: Total completed rounds and reps.

Goal: 6 Rounds or More!

The dumbbell skip over is different than a dumbbell hop over.  For these you don't have to jump off of both feet at the same time.  It is a lateral skip over where you kind of go one foot at time! Each skip over = 1 rep.

For the DB or KB swing you will hold the object in both hands between the legs.  Feet are about shoulder width apart.  You will keep the heels down and drive the knees out as you hinge at the hips.  Keep the chest up and the arms straight. Stand up hard and fast driving out of the heels.  Use that power from the lower body to make the bell weightless and then follow through by guiding it up with the arms.  Bring the bell to just at/above eye level.

When lowering the bell back down you will keep the chest lifted and don't allow the weight to pull you forward.

For the inchworms you will stand up completely.  You will place the hands down in front of the feet.  Walk the hands out to the top of a push up then you can either do a push up from the toes or place the knees down.  After the push up you will walk your hands back to the feet and stand up completely.

Mamas, if you need to take out the push up portion - go for it!

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

PROGRAM A

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 DB Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

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

RX + Men: 50# DBs + / 5 Wall Walks
RX + Women: 35# DBs + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

PROGRAM C

2 Rounds for Time
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

So to be clear - 1 round = 400, 3 wall walks, 20 hang power cleans, 3 wall walks, then run 400 again.  THEN - you rest 2 min.  THEN you repeat that whole thing again.

The 400 meter run should be a distance that takes you somewhere in the ballpark of 90 seconds to 2 min 15 seconds depending on your running ability.  If you are unable to run for space or weather reasons, you may sub 2 min of jumping rope (doubles or singles), short step ups (think like 12-15"), or even no push up burpees or mtn climbers. (The last 2 aren't the BEST option for this particular workout just because they will really fatigue you for the wall climbs).

For the wall walks you will start at the bottom of a push up position with your feet against the wall.  You will press up to the top of the push up and start to walk the feet up the wall as you walk the hands back.  Keep the belly tight and avoid really overextending.  Ideally you will get all of the way until the chest touches the wall and THEN walk your hands back out and walk the feet down the wall and go back to the bottom of the push up.

Sub pike ups on the box/bench or inchworms!

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulder with the elbows high.  You will catch in just a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

Choose a weight for this that will allow you to get at least sets of 5.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
20 DB Snatch (Alternating)
10 Toes to Bar/V-Ups

RX Men: 40# DB (V-Ups or TTB are RX)
RX Women: 25# DB (V-Ups or TTB are RX)

RX + Men: 50# DB + (TTB)
RX + Women: 35# DB + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

PROGRAM B

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
10 Power Snatch
10 Toes to Bar/V-Ups

RX Men: 95#  (V-Ups or TTB are RX)
RX Women: 65# (V-Ups or TTB are RX)

RX + Men: 115#+  (TTB)
RX + Women: 75# + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

For this workout you should choose all the version of all elements that REALLY allow you to keep moving.  This one is meant to be a moving pretty steady for 12 min stimulus.

For the double unders - if 30 will really slow you down you may lower to 20.  If 20 will still slow you down a lot, or if you don't have double unders yet - you will want to sub DB hop overs or even double rep single unders.  (We suggest the hop overs as a way better sub).

For the dumbbell snatches - these will be alternating.  So for each set of 20 you will end up doing 10 per side.  The dumbbell will start on the ground with the dumbbell between the feet.  You will keep the heels down and bend the knees.  Hinge at the hips but keep the chest lifted and belly tight.  Arm is long and straight.  Stand up hard and fast.  Shrug the working shoulder.  Pull the elbow high and outside and then punch the dumbbell to the sky (you can even pull under slightly) and finish standing up completely with the bicep by the ear and belly tight!

Alternate hands with each rep.

For the toes to bar you may also do V-Ups for RX on this one!  If you want to click RX + you gotta go with the toes to bar though!  You can also sub knees up, weighted sit ups, or even regular sit ups.  Choose something that will allow you to keep moving!

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Then

Rest 3 Min

Then

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Idea weight for Men: 30-50# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Time including the 3 min Rest

Goal: Under 22 min TOTAL

This one will be QUITE the leg burner.

So the way this works is you do the 3 rounds of 20-10-10.  Then you rest 3 min and do the 3 rounds again!

For the lunges you may do them holding your DB or KB in the goblet position or you may do them unweighted.  Up to you!

These lunges may be reverse stepping, forward stepping, walking, or even assisted (holding on to a post or a chair etc).

The main goal here is that we take a long enough step that we are able to keep the front heel down when the back knee touches.  Don't allow the knee to cave in and keep that chest up!  If you are unable to go all of the way down, even with assistance you may do partial range or even try subbing a step up.

These lunges are alternating so the 20 total will end up being 10 each side.

For the goblet squats you will hold the kb or db at the chest.  Feet are shoulder width apart.  Reach the butt back and down.  Drive the knees out.  Keep the belly tight and fight to keep the chest lifted!  Get the butt lower than the knees at the bottom WITHOUT allowing any collapsing or rounding of the back!  Keep those heels down and knees out!  Stand all of the way back up at the top.

If you need to - you may do the squats with no weight!  We would rather see you go all of the way down with no weight in a good position than go partial reps holding the weight.  You can even use a target or assistance if necessary!

For the burpees you can choose a style that works for where you are at today.  These might be regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  See video demo for examples of each!

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Min

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

PROGRAM A

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 DB Facing Burpees
12 Lungesters
12 DB Facing Burpees
9 Lungesters
9 DB Facing Burpees

Rest 3 Min

9 Lungesters
9 DB Facing Burpees
12 Lungesters
12 DB Facing Burpees
15 Lungesters
15 DB Facing Burpees

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

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

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

PROGRAM C

For the Sandbag option you will perform the movement just like the front squat with the bar - only holding the sandbag instead!

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Sandbag Facing Burpees
12 Lungesters
12 Sandbag Facing Burpees
9 Lungesters
9 Sandbag Facing Burpees

Rest 3 Min

9 Lungesters
9 Sandbag Facing Burpees
12 Lungesters
12 Sandbag Facing Burpees
15 Lungesters
15 Sandbag Facing Burpees

No RX or RX + for this one - just use what you've got!  Make sure it's not so heavy that you are having to break a TON on this one though!

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

Welcome to the Lungester!  For this movement you will have the bar in the front rack position.  Bar is on the shoulders with the elbows high.  Because you will eventually need to press it, you will need to keep your fingers all underneath it, so loose grip KIND of - but still able to transition to the thruster.

You will do a reverse lunge with the right then step back forward.  Reverse lunge with the left.  Step back forward.  Then a thruster (front squat + push press).

For the lunges you will step BACKWARD.  Make sure you take a long enough step that the back stepping knee can kiss the ground while the front heel stays down.  Don't allow the front knee to cave in.  Drive off of the front heel to stand completely.

For the thruster you will have your feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees out.  Fight to keep the chest and elbows UP.  Keep the belly tight and do not allow any plopping or roundness in the back at the bottom.  Get the butt lower than the knees at the bottom.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way, keep the belly tight and press to complete lockout with the bar over the middle of the body and the biceps by the ears.

Lower the bar back down to the shoulders and start the next rep with the lunges again.

1 LUNGESTER = LUNGE+LUNGE+THRUSTER.

For the bar facing burpees you will need to do the burpee portion facing the bar.  Get the chest and thighs to the ground.  Jump or step the feet in.  Then, facing the bar - jump over it.  Turn around and do the next rep on the other side.  Each burpee + jump = 1 rep.

Choose a weight for the Lungesters that you think you won't have to break much.  At least - you are not breaking because it is heavy - more because you are winded.  You shouldn't ever be in danger of failing a rep due to weight!

Have fun with this one!  And let us know what you think!

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

PROGRAM C

**This version is the same just wear a weight vest - use what you have and put what weight it was in comments!!**

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

Some of you will definitely be able to finish this under 10 min.  You little beasts - if that is you - go up to the RX+ numbers for sure!

Make sure you choose a pull up style that will allow you to keep moving and won't have you down to doing singles (unless it's the VERY end).  You can even do strict if you want to work those and know you can get through them!

Our favorite sub for pull ups on workouts that have big sets?  Bands, and ring/parallete rows.  You can do jumping too if you need to!

For the push ups scale to the knees if you need to in order to keep moving.  This section will stop you dead in your tracks if you go to failure too early.

Make sure the chest and thighs touch the ground at the bottom and you come to full lock out at the top. Keep the belly tight.  No sagging, snaking, or high butts!

For the swings these will be all of the way over your head (unless this is a new movement for you - then you can just go to eye level).  Keep your heels down and bend the knees slightly as you hinge at the hip with the kb or db in both hands.  Arms are long and straight.  Chest is up.  Stand up hard and fast to make the bell weightless and follow through with the arms to bring the bell overhead.  Keep the belly tight. Don't allow yourself to be pull too far forward as the bell comes down. Heels down and chest up!

For the  squats feet are shoulder width apart.  Heels down.  Reach the butt back and down as you lift the chest and keep the belly tight.  Drive the knees out.  Get the butt lower than the knees at the bottom.  Stand all of the way up at the top!

10 Rounds for Time
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells

Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time

Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps.  Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells.  You will start with the object(s) at the waist.  Perform a small dip by bending the knees slightly.  Stand up hard and fast helping to make the db or kb weightless.  Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head.  Get the weight all of the way up until the biceps are by the ears.  Keep the belly tight and squeeze the cheeks.

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

PROGRAM A

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9  DB Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 30-35#
RX Women: 20-25#

RX Plus Men: 40-45#
RX Plus Women: 30#

PROGRAM C

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 15 Cal Bike (Men) or 10 Cal Bike (women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Guys - this is an all time #blamejulian moment.  He created this for his birthday!  The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut!  It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that!  Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back.  Keep arms long until you fully extend your knees and hips.  Shrug and pull under.  Stand and use your leg drive for the jerk.  Keep the belly tight with the bar overhead.

Run distance should take about 45 seconds.  If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!