For Time

4 Rounds
Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

*** Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.

PROGRAM B

For Time

4 Rounds
Run 200 Meters
6 Barbell Man Makers
Run 200 Meters
12 Plate Burpees

RX Men: 95# Barbell / 45# Plate
RX Women: 65# Barbell / 25# Plate

RX + Men and Women:
8 Barbell Man Makers
16 Plate Burpees

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

PROGRAM C

In Teams of 2

For Time

Partner 1 Runs 200 Meters
Partner 2 Does as many Man Makers as possible

When Partner 1 Returns they switch

Keep switch back and forth until they complete 50 Man Makers TOTAL

THEN

The do the same rotation - this time with DEVIL PRESS

Partner 1 Runs 200 Meters
Partner 2 Does as Many Devil Press as they can

When Partner 1 returns they switch.

Keep switching back and forth THIS TIME until 100 Devil Press are completed TOTAL.

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

Oh. Boy.

For this workout the run distance should be roughly 1 min.  Maybe a little more or less depending on your running ability in general.

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the man maker you will start with the dumbbells on the ground.  Place the hands on the dumbbells.  Jump or step your feet back.  Perform a push up.  Then pull the dumbbell in the right hand to your rib cage (still in the top of the push up position).  Then repeat on the left side.  Keep the butt down and belly tight.  Jump or step the feet in.  Keep the knees bent and heels down as you lift the chest into a deadlift position.  Perform a squat clean by standing up hard and fast with the dumbbells.  Shrugging the shoulders - then pull yourself down into a squat as you guide the dumbbell to the shoulders with the elbows high.

Here you should have your heels down, knees out, chest up and the dumbbells on the shoulders.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the dumbbell of the shoulder.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the devil press the dumbbells will also start on the ground.  You will once again place the hands on the dumbbells and jump or step the feet back.  Get your chest and thighs to the ground.  Press back up.  Jump or step your feet back in (dumbbells are inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

No squat this time!  Instead you will perform basically a double dumbbell snatch.  Finish with the legs, shrug the shoulders, and then in one fluid motion get the dumbbells to lock out over head.

This is a combo swing, snatch, clean and jerk.

You may sub single dumbbell manmakers and burpee + swings.

Keep back flat as you put the weight back down for both!

7 Rounds
30 Seconds Taps
10 Alternating Lunges
5 Dumbbell Push Press Right
5 Dumbbell Push Press Left

Idea weight for Men: 25-35# Dumbbell/KB
Idea weight for Women: 10-20# Dumbbell/KB

Score: Total Time

Goal: Under 14 Min

For the taps you may use your dumbbell or anything else just slightly out in front of you on the floor.  It is basically like a tap with the right toe, then the left (old school soccer ball drill).  You may do this as fast or as slow as you are comfortable.  Move through the whole 30 seconds each time.

For the lunges you may do them forward, reverse, or even walking!  You want to take a long enough step that the front heel is down when the back knee gently touches the ground.  Alternate legs with each step.  So your set of 10 ends up being 5 per side.

You may use assistance for balance if necessary!  Don't allow the front knee to cave in. Stand up all of the way between reps.

For the push press you will start with a dumbbell at the right shoulder.  You will perform a small dip keeping the heels down and chest up.  Stand up hard and fast.  Finish with the legs and then press to lock out getting the bicep by the ear.

You will do 5 reps on the right side and then 5 reps on the left!

7 Rounds
30 Double Unders
5 Right Arm Up/Left Arm at Shoulder Alternating Lunges
5 Left Arm Up/ Right Arm at Shoulder Alternating Lunges
10 Push Press

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

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

Score: Total Time

Goal: Under 15 Min

PROGRAM B

7 Rounds
30 Double Unders
10 Overhead Lunges
10 Push Press

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 15 Min

Who's ready for a shoulder blaster??

For this workout if 30 double unders will take you longer than about a minute - you may want to lower the number to 20.  If 20 will still be really broken you may choose to sub hop overs!  (You can also sub singles, but we feel hop overs are a better sub).

For the lunges you will first do 5 with the right arm extended, holding the dumbbell and locked out - bicep by the ear and the left arm holding the dumbbell at the shoulder.  Then you will switch and bring the left arm holding the dumbbell to lock out with the bicep by the ear and bring the right arm to hold the dumbbell at the shoulder.

These may be forward or reverse lunges.  You do a TOTAL of 10 lunges each round. Alternate feet with each lunge step.

Make sure you take a big enough step that your front heel is down when the back knee touches the ground lightly.  Drive through that front heel to stand.  Stand up completely between reps.

For the push press you will use the same dumbbells.  They will both be at the shoulder to start.  You will dip - keeping the heels down and making sure the knees come forward and slightly out (not caving in).  Keep the chest up in the dip and make sure it's a shallow dip - not too deep.  Stand hard and fast to pop the dumbbells off of the shoulder.  Finish by pressing the dumbbells up to lock out with the biceps by the ears.

4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 Deadlifts
6 Jump Overs

RX Men: 185#
RX Women: 125#

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

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

PROGRAM A

4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 DB Deadlifts (Both Heads Touch)
6 Jump Overs

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

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

Jump height:
Men: 22-24"
Women: 18-20"

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

For this you will want to pick a weight that is heavy for you, but will allow you to do 6 reps every time.  The jump overs need to be facing.  No lateral.

You will do as many rounds and reps as you can in 3 minutes.  Then you will rest 1 min.

When the next round starts you will start a new round fresh.  You don't pick up where you left off.  At the end of all 4 rounds you will add up all completed rounds and any additional reps that you got throughout also.

For the deadlift the bar will start on the ground with the heels down.  Bar is close to the body and the hands are just outside the legs.  Hinge at the hips and bend the knees slightly.  Lift the chest and make sure the belly is tight and the back is flat.  Arms are long and straight.

To lift the bar you will dig the heels down and lift the chest.  Press the ground away with your feet. Pull the bar into the body as it comes up.  Once past the knees think about squeezing the butt to finish.  Lower the bar by reaching the butt back and hinging at the hip.  Keep the bar close to the body and keep the back flat and chest lifted.  No rounding of the back and no excessive bouncing.

If at any point you are unable to keep the chest up because the weight is too heavy - lower the weight!!

For the jump overs we want you to find something to jump completely over.  This could be a bench, a cooler, a broomstick on a chair or box.

Even if you have to do something a lot lower - we would love to see you actually jump.

If you are unable to jump for injury reasons you may sub step overs!

6 Rounds for Time
12 Hang Clean and Press
12 Goblet Squat

Idea weight for Men: Single KB or DB 30-50# or Pair of DBs 15-20#

Idea weight for Women: Single KB or DB 12-24# or Pair of DBs 8-12#

Score: Total Time

Goal: Under 12 Min

For this workout you will do 12 hang clean and press then 12 goblet squats 6 times!  Choose a weight that allows you to move through but is challenging too!

If you finish all 6 rounds under 8 min - do 2 more!!

For the Hang Power Clean, the weight will start at the hips. You can use a little dip and assistance from the legs OR you can simply shrug the shoulders - pull the elbows high and outside to keep the KB or DB close to the body as you rotate your hands around and bring the weight to your chest.  This is NOT a bicep curl!  Use your back and that shoulder shrug to pop the weight up!

For each rep, once the weight is up - you will do the press part by pressing the KB or DB straight up to lockout with the biceps by the ears.  Keep the belly tight and squeeze the cheeks!

After you do 12 of those you will do 12 goblet squats.  You can either use the same weight, a lighter weight, or no weight at all.

If you are using weight you will hold it at your chest with your elbows tucked in. Weight is in your heels and your feet are shoulder width apart.  Reach the chest up and tighten the belly.  Reach the butt back and down.  Keep the heels down, chest up, and drive the knees out.  Get the butt lower than the knees at the bottom with the chest still up!  Stand all of the way up at the top.

If doing this with weight makes you kind of plop or round at the bottom you may lose the weight!  If you are unable to go that low for injury reasons - you may sub squatting to a target.  You may even use a chair or pole as assistance.  For that the goal is still to squat with the heels down and chest UP!

6 Rounds for Time
6 Hang Clean and Jerks
18 Wall Balls

RX Men: 115#, 20#ish Ball
RX Women: 75#, 13-15#ish Ball

RX + Men: 135#+, 20#ish Ball
RX + Women: 85# +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

PROGRAM A

6 Rounds for Time
8 DB Hang Clean and Jerks
18 Wall Balls

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

RX + Men: 50# DBs+, 20#ish Ball
RX + Women: 35# DBs +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

****NOTICE YOU DO 2 MORE CLEAN AND JERKS IN THIS VERSION THAN THE OTHERS***

PROGRAM C

6 Rounds for Time
6 SANDBAG Hang Clean and Jerks (OR you can sub a different odd object movement)
18 Wall Balls

No RX or RX+ for the odd object!  Just use what you've got!  You can do a sandbag clean and jerk, a ball over the shoulder, a tire flip - whatever you want to play with!

Score: Total Time

Goal: Under 10 Min

**Instructions below are for barbell....but you get the idea.

For some of you this will be FAST!  However, you will notice the RX weights are also a bit heavier than we normally program.  So go a bit heavier than you normally do.   If you end up breaking - totally fine.  Probably means you did what we asked and pushed the heavier weight!  If 135 and 85 is still light for you  - don't be afraid to go up!

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside (like you are zipping up your jacket).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

For the wall balls you will hold the ball at the chest.  The ideal target will be 9-10'.  You will have your feet shoulder width apart.  Reach the butt back and down. Drive the knees out.  Keep the heels down and the chest up!  Get the butt below the knees at bottom.  Stand up hard and fast so that the power from your legs helps you throw the ball.  Catch at the chest on the way back down.  Don't let it pull you forward.

You may sub light db or bar thrusters if you have no ball or low ceilings.

It's Crystel Armenta's 1000th workout today!!!!  You read that right 1000!  If you know Crystel, you know she loves to do ALL of the things.  She has been a member since Day 1 and we created this workout to celebrate her fave movements!

15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)

Min 1: Run 200 Meters
Min 2: Max KB/DB Swings
Min 3: Max Burpees

RX Men: 50-55#
RX Women: 30-35#

RX+: 7 Rounds (21 Min)

Score: Total reps of KB/DB Swings and Burpees added up at the end.

Goal: 170 or more reps!

PROGRAM C

15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)

Min 1:Row 18 Cal Men / 12 Cal Women OR Bike 15 Cal Men / 10 Cal Women
Min 2: Max KB/DB Swings
Min 3: Max Burpees

RX Men: 50-55#
RX Women: 30-35#

RX+: 7 Rounds (21 Min)

Score: Total reps of KB/DB Swings and Burpees added up at the end.

Goal: 170 or more reps!

So basically you have 3 stations.  You will rotate through each one 5 times.  Each station is assigned 1 minute.  You have 1 minute to complete a 200 meter run.  Then you will do as many KB or DB swings as possible during the next minute.  Finally you will do as many burpees as possible the third minute.

When the third minute is up you will head out to run again.

Choose. a run distance that you can complete in under 1 minute even when you are tired.  If you end up running over the minute - just know that is less time you have to KB Swing.  If you get back BEFORE the minute is up - you MUST WAIT until the minute is up to start your swings.  Shorten the distance if necessary.

We would rather have you push the run for 5 rounds and make it every time than do 7 rounds with it running over!

For the swings you should aim to get 15-20 reps or more per round.  Choose a weight that will allow you to keep moving!

Pick up the bell with both hands (you may use a single dumbell or a kettlebell).  Your feet should be about shoulder width apart. Hinge at the hips but keep the chest lifted.  Bend the knees slightly but keep the weight in your heels.  Push the knees out and let your arms hang long.  Stand up hard and fast and treat the bell almost like you are going to throw it.  Follow through with the arms and bring the bell all of the way over head.  Keep the belly tight and avoid overarching.

For the burpees, get the chest and thighs to the ground.  Step or jump the feet in.  Jump up and clap.  Go to the knees for the push ups if you need to.  Mamas you can even sub elevated push up burpees if necessary!

15 Min AMRAP
(As many rounds and reps as possible in 15 Min)

3 Ring/Supine Rows or Upright Rows
6 Knee or Elevated Push Ups
9 Air Squats

No weight needed for this one!

Score: Total completed rounds and reps

Goal: 7 Rounds or More!

For this one you won't need any weight unless you are doing upright rows.  If you are - then you will use a single KB held in both hands or you can use 2 dumbbells.

For the ring or TRX type rows, the more parallel to the ground you are - the more difficult these become.  Start with the arms straight and pull yourself all of the way up to touch the rings or handles.  Keep a straight and tight body position.  Set yourself so that you can always do all 3 in a row, but it's difficult and you couldn't hold 4s.

For the push ups you can do knee push ups or even elevated push ups.  It's ok if you can't always do 6 in a row.  If you are a super beast or are just dealing with an injury or something you can even do these on your feet.  Keep a tight body position.  No sagging or snaking.  Come all of the way down and touch the chest and thighs.  Press all of the way out to lock out.

For the squats your feet will be shoulder width apart.  Weight in the heels.  Stand up tall and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the chest as upright as possible.  Get the butt lower than the knees at the bottom with the heels still down, chest up, knees out, and no plopping or rounding of the back.

Stand all of the way up at the top.  Drive through the heels and lift the chest/drive the knees out as you stand.

If you are unable to get that low without plopping you may use a slightly higher target and focus on staying tight!

You may also use assistance if you need to!  This is a great option for anyone who is recovering from bad knees, surgery, etc.  If you do this - still focus on keep the WHOLE foot on the ground and knees out!

20 Min AMRAP
3 Strict Pull Ups
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

Score is total rounds and reps!

PROGRAM A

AMRAP 20 MIN
3 Strict Pull Ups
6 Deficit Push Ups
9 DB Squats

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

Score is total rounds and extra reps.

PROGRAM C

20 Min AMRAP
1 Muscle Up
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

RX +: Muscle Up must be strict

Score is total rounds and reps!

*So back in the OG days of SP we didn't put exact RX and RX+ weights as often.   Because this is a repeat - I just left that as is.  Just put what weight you use in the comments.

The goal here is a minimum of 7 rounds.

For the pull ups, if you don't have strict pull ups, you can sub banded strict, ring rows, or bent over rows - no kipping today!

For the deficit push ups we are looking anywhere between 2-5".  Find a deficit where you think at least for the first 3-4 rounds that you will be able to do all 6 in a row.

On those push ups, make sure that the plates or whatever is creating the deficit aren't too far apart and away from your body.  Make sure the elbows can go back and not out.

Do not sag your belly!  Keep it tight!

For the back squats, choose a weight that you think you will always do the 9 squats unbroken.  That doesn't mean it will be fun - but you will be able to do it!

We know some of you could go heavier than this - don't.  Just move faster and try to get more rounds!