PROGRAM B

PART 1

In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Clean and Jerk in the remainder of the time.

REST 2 MIN BEFORE PART 2

RX Men: 95#
RX Women: 65#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!For this workout you will put 5 min on the clock.

When the clock starts you will run 400 meters.  When you get back you will use the remainder of that 5 min to do as many clean and jerks as possible!

You will then rest 2 Min before Part 2

The clean AND jerk together counts as 1 rep.

The bar will start on the ground with the feet under the hips.  The bar is close to the body, hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend ing the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the bar by digging the heels into the ground as you lift the chest and pull the bar into the body.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Pull the elbows high and outside to keep the bar close to the body as it travels UP!  Pull yourself down and under it and pull your elbows around and through FAST!  Catch the bar on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the bar off of the shoulders - move the face out of the way - press the bar up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

Part 2
For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters

Use the same weight!

Score: Total Time

Goal:  Can you beat 5 min??So let's say on Part 1 you got 25 clean and jerks.

YOUR workout for Part 2 would be:

25 Clean and Jerks
Run 400 Meters

Do that as fast as you can!

Use the same weight for this part as you did for Part 1!

See if you can beat 5 Min!

PROGRAM A

PART 1

In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Dumbbell Clean and Jerk in the remainder of the time.

REST 2 MIN BEFORE PART 2

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

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

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!

Part 2

For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters

Use the same weight!

Score: Total Time

Goal:  Can you beat 5 min??

PROGRAM C

PART 1

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Clean and Jerk

REST 2 MIN BEFORE PART 2

RX Men (Scaled Wodapalooza): 95#
RX Women (Scaled Wodapalooza): 65#

RX + Men: 165#
RX + Women: 115#

(We know that is a BIG jump from RX to RX+ - you can totally pick a weight between these 2.  These are just the specific WZA weights)

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!For this workout the clean and jerk together is considered 1 rep.  You will do as many clean and jerks as possible in 3 min.

The weights that are listed here are the specific ones listed by Wodapalooza.  Obviously if you aren't trying to submit a score we HIGHLY recommend you pick something that works for you - will allow you to get in the neighborhood of 20-40 reps.

For the clean you are allowed to do a power clean or a squat clean.  We recommend power.

The bar will start on the ground with the feet under the hips.  The bar is close to the body, hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend ing the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the bar by digging the heels into the ground as you lift the chest and pull the bar into the body.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Pull the elbows high and outside to keep the bar close to the body as it travels UP!  Pull yourself down and under it and pull your elbows around and through FAST!  Catch the bar on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the bar off of the shoulders - move the face out of the way - press the bar up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

Clean and Jerk (3 MIN TO FIND 1 REP MAX)

You will rest 2 min after Part 1 before doing this part.

Once the clock starts you only have 3 min to find the heaviest clean and jerk you can find.

You can power clean, squat clean, or even split clean.

You can press, push press, jerk, or split jerk.

Be safe and smart guys.  Live to workout another day!

But also - good luck and get after it!

Metcon (Time)

4 Rounds
30 Skip Overs
20 Squat and Press or Wall Ball
10 Ring/TRX Rows, or KB/DB Upright Rows

See write up for weight suggestions.

Score: Total Time

Goal: 15 Min or LessFor this workout we gave you some options.

The first part will be dumbbell skip overs.  You will basically skip laterally over a dumbbell to the other side.  If you are comfortable you can try hopping with both feet.  If not, just a little stutter step skip will work just fine!

Each jump over counts as one rep.

For the next part you can choose a squat and press with a single kettlebell or dumbbell, a pair of dumbbells, OR if you have a ball and you are feeling up for it - you can try a wall ball!

For the squat and press you will hold the weight at your chest/shoulders.  Think about REALLY working to keep the chest up, but also belly tight.  Feet should be shoulder width apart with the heels down.  Reach the butt back and down and drive the knees out as you go down.  Ideally you will get the butt lower than the knees at the bottom without collapsing or plopping.

Stand all of the way up, and then finish with a press over head with your weight.  Keep the belly tight and get the weight all of the way locked out with the biceps by the ears.  Lower back to the chest to start the next rep.

You perform the wall ball the same way!  Except instead of pressing the ball you will throw it.  Try to use the help from your legs!  Don't worry about the height for today.  Just throw it up to touch the wall and make sure you catch it before you try to squat with it again.

If you are unable to stay in a good squat position with weight, or have any pain etc.  You may also just sub air squats (no weight).  You can even use assistance or squat to a target that is a bit higher if necessary.

For the ring/trx rows - make sure you start with the arms fully extended at the bottom and pull your chest all of the way in.  The more parallel to the ground you are - the more difficult these become.

No rings or bands?  You can sub an upright row with your dumbbell(s) or KB!

The RX+ Version is the Official Wodapalooza Version.  I will put official SCALED options under scaled.

For Time

100 Double Unders
60 Wall Balls
30 Pull Ups
100 Double Unders

RX Men: 20#
RX Women: 14#

RX + (Official WZA standard): Do 150 double unders, ball MUST be shot to 10 ' for both Men and Women, Pull Ups are Chest to Bar.

Scaled (official WZA scales): BARBELL hop overs, jumping chest to bar pull ups, ball still has to go to 10'

Score: Total Time

Goal: Have fun!

Official WZA time Cap: 12 Min

***If you aren't actually signed up for the WZA challenge - just do the workout and make it work for you- oh and no time cap!

PROGRAM C

For Time

Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
60 Wall Balls
30 Pull Ups
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women

RX Men: 20# ish Ball
RX Women: 14# ish Ball

RX +: Pull Ups are Chest to Bar.

Score: Total Time

For Time

Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
60 Wall Balls
30 Pull Ups
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women

RX Men: 20# ish Ball
RX Women: 14# ish Ball

RX +: Pull Ups are Chest to Bar.

Score: Total Time

NOTES:

Ok so make note that none of the "official" stuff matters unless you are signed up for the WZA Challenge and trying to submit a score.  If you have questions about any of that please put them on FB and we will get them sorted out!

For the double unders you should pick a number that will take you roughly 3-4 min at the most.  If you want you can even just do a 3 min amrap or 100 - whatever comes first.  Or, if you know that you aren't ready for that you will sub dumbbell or barbell hop overs!

For the wall balls - if you aren't signed up for the challenge don't worry if your ball isn't exactly those weights.  Also, if you can't shoot that high due to lower ceilings etc - it's fine.  Ideally you will shoot between 9 and 10' if possible.

You will hold the ball at the chest with the feet under the shoulders.  Reach the butt back and down with the heels down, as you drive the knees out.  Keep the chest and ball UP!  Avoid plopping or rounding and get the butt lower than the top of the knee at the bottom.  Stand up hard and fast (almost JUMP) with the ball and throw it to the target using assistance from that leg drive!  When the ball comes down, catch it at the chest and don't let it pull you forward.

If you don't have a ball, or ceilings are too low, you may sub light (think empty barbell or light dumbbell) thrusters!

For the pull ups - you will do chest to bar if you are trying to submit a score.  If you are doing WZA scaled the "official" sub is jumping chest to bar.

If you aren't submitting a score pick a pull up style that works for you and will allow you to finish the pull ups in about 2-3 min or less!

You can do kipping, strict, jumping, banded, ring or TRX row, even barbell bent over row!

Have fun with it guys!

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
6 DUMBBELL SNATCH (ALTERNATING)
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
10 DUMBBELL SNATCH (ALTERNATING)
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
14 DUMBBELL SNATCH
14 BOX JUMPS
14 PUSH UPS

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

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian

PROGRAM B

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
3 POWER SNATCH
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
5 POWER SNATCH
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
7 POWER SNATCH
14 BOX JUMPS
14 PUSH UPS

RX Men: 75#, 22-24" BOX
RX Women: 55#, 18-20" BOX

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian

For this workout you will do 3 mini workouts basically.  The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min).  During that 3 min you repeat 6 alternating hands dumbbell snatches, 6 box jumps and 6 push ups over and over for 3 min.  At the end you write down what you got and rest 1 min.  Then you do a 5 Min AMRAP of 10 alternating DB snatch, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min.  At the end you will note your score for THAT ONE and rest 2 Min this time.  FInally you will do a 7 min AMRAP of 14-14-14.  At the end note your score.  Add up TOTAL REPS from all 3 amraps for your score at the end!

For the dumbbell snatch the dumbbell will start on the ground between the feet.  You will have your heels down and your knees slightly bent.  You will grab the dumbbell with one hand and keep the arm long and straight.  Lift the chest and keep the back flat.  Stand hard and fast with the dumbbell lifting the chest and digging the heels down.  Keep the arm straight as you stand.  Shrug the shoulder of the working arm.  Pull the elbow to the outside to keep the dumbbell close as it travels up the body.  Finally, punch it up to a locked out position overhead with the bicep by the ear.  If your press out starts to fatigue you can even pull under it slightly.  Just make sure you are standing tall to finish.

Lower the dumbbell down and switch hands.  For the 6s you will do 3 per side.  The 10s - 5 per side. the 14s - 7 per side.

For the box jumps we would love to see you actually jump if possible.  If you need to jump on something significantly lower to make that happen - do so!  If you don't have something to jump on - you can find something to jump OVER!

If you are unable to jump at this time you may sub step ups.

For the push ups we want to see a solid body position.  Touch the chest and thighs to the ground and come all of the way back up.  No sagging or snaking.  Go to the knees or do elevated if needed.

10 Min AMRAP

As Far as you Can Get in 10 Min

1 Wall Walk
2 Front Squat
1 Wall Walk
4 Front Squats
1 Wall Walk
6 Front Squats
1 Wall Walk
8 Front Squats...

Keep adding 2 reps of the  Front Squats each time.

RX Men:  115#
RX Women: 75#

RX + Men: 135#+ / 2 Wall Walks each Time
RX + Women: 85# + / 2 Wall Walks each Time

Score: Final Round of COMPLETED  Front Squats + any additional reps.

So if you get through the 10s but only the wall walk plus 5 front squats into the next round - your score would be 10 + 6.

PROGRAM A

10 Min AMRAP

As Far as you Can Get in 10 Min

1 Wall Walk
2 Front Squat
1 Wall Walk
4 Front Squats
1 Wall Walk
6 Front Squats
1 Wall Walk
8 Front Squats...

Keep adding 2 reps of the  Front Squats each time.

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

RX + Men: 50# + Dumbbells / 2 Wall Walks each Time
RX + Women: 35# + Dumbbells / 2 Wall Walks each Time

Score: Final Round of COMPLETED  Front Squats + any additional reps.

So if you get through the 10s but only the wall walk plus 5 front squats into the next round - your score would be 10 + 6.

PROGRAM C

SANDBAG OPTION!

10 Min AMRAP

As Far as you Can Get in 10 Min

1 Wall Walk
2 Front Squat
1 Wall Walk
4 Front Squats
1 Wall Walk
6 Front Squats
1 Wall Walk
8 Front Squats...

Keep adding 2 reps of the Front Squats each time.

RX+: 2 Wall Walks each time

Ideally guys will have 70# + and women 40# + - Use what you have.

Score: Final Round of COMPLETED Front Squats + any additional reps.

So if you get through the 10s but only the wall walk plus 5 Front Squats into the next round - your score would be 10 + 6.

3 Rounds for Time
Run 400 Meters
30 KB Swings
15 Burpees

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

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men / 20 Cal Women
30 KB Swings
15 Burpees

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

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

This one will be re-tested at the end of the Nutrition Challenge for those of you doing it - so make sure you log your score for that re-tester!!

For the run, the distance should take you roughly 90 seconds to 2:15 - depending how good of a runner you are.

If you are unable to run for space or weather reasons you may sub 2 min of double or single unders or even 2 min of low step ups.

The kb or dumbbell swings will be all the way over head.  You will hold the weight with both hands and have it between the legs, at the waist.  Feet are roughly shoulder width apart.  Heels are down and arms will be long and straight.  Hinge at the hips and bend the knees slightly.  Allow the weight to swing back between the legs.  Keep the chest lifted.  Stand up hard and fast.  Allow the weight to swing away from you like you are going to throw it.  Use the power from the legs and hips to make the bell weightless and then guide it with the arms.  Get the weight all of the way over your head.  Keep the belly tight.

As the weight is coming back down you want to keep the chest lifted and heels down.  Allow gravity to bring it back down and send you into the next rep.

If you are new to this movement you will want to lower the weight and only swing to eye level.

For the burpees - pretty simple.  Place your hands on the ground - jump or step your feet back - get your chest and thighs to the ground - press up and jump or step your feet in - jump and clap.

If you are new to this movement or injured etc you may take out the push up or even do an elevated burpee!

For Time:

5 Rounds
20 Deadlifts
15 Sit Ups

(If you are unable to do sit ups at this time you may sub slam balls or eye level kb swings)

Idea weight for Men: Single DB or KB - 35-50#. - 2 Dumbbells - 20-30# Dumbbells.

Idea weight for Women: Single DB or KB - 12-24# - 2 Dumbbells - 10-15# Dumbbells.

Score: Total Time

Goal: Under 15 Min

For this workout you can choose to use a single dumbbell, a kb, or 2 dumbbells.

For the deadlift the object will start on the ground between the feet (with 2 dumbbells they will be outside of the feet).  You will stand with your feet about shoulder width apart with the weight in your heels.  Bend the knees and hinge at the hips.  Grab the object with straight arms.  Make sure the chest is lifted and back is flat.  Pick the weight up by thinking about driving the heels into the ground and lifting the chest.  Leave the arms long.  Squeeze the butt at the top to come to a completely standing position.  Make sure the back doesn't change position or round.

When you put the weight back down you will hinge at the hips and bend the knees with the chest still lifted.  Keep the heels down!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top.  You can do whatever you want with your feet!  Straight legs, bent knees, butterfly the feet!

If you need assistance to come all of the way up - you can use something to pull on to help you up and control you down.

If you are unable to do sit ups at this time you can sub slam balls or even eye level kb swings!

This workout was originally posted on Feb 17, 2018!  Make sure you go back and check out how you did!

Metcon (Time)

For Time
50  Power Cleans
25 V-Ups
40 Power Cleans
20 V-Ups
30  Power Cleans
15 V-Ups
20 Power Cleans
10 V-Ups
10 Power Cleans
5 V-Ups

RX Men: 75#
RX Women: 55#

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

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

PROGRAM A

For Time
50 DB Power Cleans
25 V-Ups
40 DB Power Cleans
20 V-Ups
30 DB Power Cleans
15 V-Ups
20 DB Power Cleans
10 V-Ups
10 DB Power Cleans
5 V-Ups

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

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

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

PROGRAM C

For Time
25-50  Odd Object Cleans
25 V-Ups
 20-40 Odd Object Cleans
20 V-Ups
15-30  Odd Object Cleans
15 V-Ups
10-20 Odd Object Cleans
10 V-Ups
5-10 Odd Object Cleans
5 V-Ups

RX Men: Whatever you have
RX Women: Whatever you have

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

For this workout you will want to choose a weight that you consider pretty light.  This is 150 reps.

For the power clean the bar will start on the ground.  You will have the hands outside the legs and the feet about hip width apart.  Chest is over the bar, knees are bent slightly, and heels are down.  You will pick the bar up by driving the heels into the ground and raising the chest at the same time.  Keep the arms long.  Follow the sequence, hips - shoulder shrug - pull elbows out and body under - stand.

You will work to keep the body close to you on the pull by shooting the elbows out to the sides (like you are zipping up your jacket).  Pull yourself under into a partial squat.  Make sure to stand to complete each rep.  Keep good positions as you lower the bar back to the ground.

Once again, this weight is light - and you can make it happen with sloppy technique - but that is the quickest way to light up your low back!  Don't fall for that trap!

YOU DO NOT NEED TO USE THE RX + WEIGHT IF YOU WANT TO DO TOES TO BAR.  FEEL FREE TO MIX AND MATCH THE WEIGHT AND SIT UP STYLE.

For the V-Ups or Toes to bar option - it's up to you. This workout is very grippy with the toes to bar (or even knee up scale option).  So keep in mind how it might slow down your score.  If you are already pushing that 20 min window - you may want to choose the V-Up option.

You can even scale to sit ups if necessary!