10 Rounds for Time
12 Wall Balls
8 Up and Over Ball Planks

RX Men: 20# ish Ball
RX Women: 13-15#ish Ball

RX + : Go up to 15 and 10

Ideal Wall Ball Target Height 9-10'

Score: Total Time

Goal: Under 12 Min

PROGRAM B

10 Rounds for Time
12 Thrusters
8 Up and Over Ball Planks

RX Men: 65#
RX Women: 45#

RX + : Go up to 15 and 10

Plank height: Roughly 8-10"

Score: Total Time

Goal: Under 12 Min

PROGRAM C

10 Rounds for Time
12 Shoulder to Shoulder Sandbag Thrusters
8 Up and Over  Planks

No RX Weight - use what you've got and raise/lower the number based on what you can do efficiently in about 30-40 seconds.

RX +: Go up to 15 Thrusters + 10 Up and Over Planks

Score: Total Time

Goal: Under 12 Min

NOTES:

This workout is dedicated specifically to Street Parking Member Adam Trammell or @adam_tries_fitness.  He is private on IG so I can't re-post the inspiration for today's workout, but it came a few weeks ago when the plank up and overs were a part of the gymnastics workout programming.  He loved them SO much that I had to bring them into an actual workout of the day.  Thanks for the tip Adam!

For the wall balls you will hold the ball at the chest.  Heels are shoulder width apart.  Heels are down.  Sit the butt back and down and drive the knees out.  Keep the chest up and belly tight as you go down.  Get the butt lower than the knees at the bottom.  Stand up hard and fast to help you throw the ball using the drive from the legs.  Shoot to roughly a 9-10' target if possible.

When the ball comes back down, catch it at the chest FIRST then reach the butt back and down into the next rep.

If you have low ceilings you may sub a single dumbbell thruster (held with both hands) or medicine ball cleans!

For the Up and Over Ball Planks the idea is to use your medball.  You will get into a plank position (top of a push up) with the hands to the side of your ball.  You will place the hand closest to the ball on the ball, then the other (now both hands are on the ball).  Then the fist hand will come down on the other side, followed by the second.  Up and over once = 1 rep.  You will go up and over 8 times per round.

If these are crushing you - lower the number.  If the ball is too difficult you can sub plank ball taps with the ball in front of you or you can find something more stable (like a stack of plates) to go up and over.

Keep the belly tight - no sagging hips.  But no super raised butt either.

If you need to even scale these to elevated - you may do that!  Or even shoulder taps on the knees!

Mamas - if you still need a sub - you may sub 12 kb swings in place of the up and overs all together.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 KB/DB Deadlift
6 Goblet Squat
4 Burpees

Idea Weight for Men: 25-35# KB or DB
Idea Weight for Women: 12-25# KB or DB

Score: Total completed Rounds + any additional reps

Goal: 6 Rounds +

For this workout you may use a single kettlebell or a single dumbbell.  If your dumbbells are super light - you may also choose to use 2.

For the deadlifts you will have the kettlebell between the feet.  Feet are under the shoulders with the heels down.  Hinge at the hips and bend the knees to grab the dumbbell/kb.  Keep the chest lifted and back flat.  To pick up the dumbbell/kb you will think of lifting the chest and pressing the heels into the ground.  Squeeze the butt to stand all of the way up.

You may also sub 2 dumbbells outside of the feet.  Make sure to keep the chest UP!

For the goblet squat you will hold a single dumbbell or kb at the chest.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down and drive the knees OUT!  Get the butt lower than the knees at the bottom with the chest still lifted.  Don't let the weight pull you forward.  Stand all of the way up by driving the heels into the ground lifting the chest.

If you are unable to go all of the way down without collapsing with weight.  Try it without!  If you are still unable to get that low in a good position OR if you have any pain in that position you may choose to squat to a target.  Our goal is to eventually get you all of the way down though!  Even if you have to slow down a bit.

For the burpees you will place your hands on the ground.  Jump or step the feet back.  Place the knees down.  Perform a push up getting the chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap over your head!

If you need to you can also sub no push up burpees or even elevated burpees!

3 x 4 Min AMRAPS

Each AMRAP is 4 Minutes
of
4 Power Snatch
4 Front Squat
4 Bar Facing Burpees

Rest 2 Min Between AMRAPS

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (go heavier if you want) but DEFINITELY switch to Overhead Squats
RX + Women: 65# + (go heavier if you want but DEFINITELY switch to Overhead Squats)

Score: Total Completed Rounds from each AMRAP + any additional reps from each.

Goal: 3 Rounds + Each time!!

PROGRAM A

3 x 4 Min AMRAPS

Each AMRAP is 4 Minutes
of
8 Dumbbell Power Snatch (alternating)
4 Dumbbell Front Squat
4 Dumbbell Facing Burpees

Rest 2 Min Between AMRAPS

RX Men: 40# Dumbbells
RX Women: 20# Dumbbells

RX + Men: 40-50# + (go heavier if you want) but DEFINITELY switch to Dumbbell Overhead Squats
RX + Women: 25-35# + (go heavier if you want) but DEFINITELY switch to Single Dumbbell Overhead Squats

Score: Total Completed Rounds from each AMRAP + any additional reps from each.

Goal: 3 Rounds + Each time!!

NOTES:

For this workout you will do a 4 minute AMRAP - 3 times.  So when the clock starts you will do the 4 Power Snatches, 4 Front Squats, and 4 Bar Facing Burpees as many times as you can in 4 min.  When the clock hits 4 min you will rest for 2 min.  During that time - note your score.  After 2 minutes of resting you will start over with another 4 minute AMRAP.  You will start fresh with a brand new round and again do as many rounds as possible in 4 min followed by a 2 min rest.  Finally you will complete ONE MORE 4 min AMRAP.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the power snatch the bar will start on the ground.  You will have your feet under your hips and the heels down.  Hands are wide in your overhead squat grip.  You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arms straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbows high and outside (to keep the bar close) - pull under the bar slightly as you punch to lock out over head.  In the catch the heels are down, knees out, chest up and bar over the middle of the body.  Stand to finish.

For the front squats you will bring the bar to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will keep the bar over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out.  Keep the heels down and chest up.  Get the butt lower than the knees at the bottom (no collapsing or plopping).  Stand all of the way up.

For the bar facing burpee you will face your bar.  Get your chest and thighs to the ground by either jumping or stepping back.  Jump or step the feet back in.  Jump over your bar.  Turn around and repeat!

10 Min EMOM
(Every Minute on the Minute)
3 Hang Power Clean
Max Jump OVERs

2 Scores for this one.
-The weight you choose for your hang power cleans
- The total number of jump overs you get!

Make sure to log both!

PROGRAM A

10 Min EMOM
(Every Minute on the Minute)
8 Dumbbell Hang Power Cleans
Max Jump Overs

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

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

Count Reps of JUMP OVERS ONLY!!!

Jump over height should be roughly 24" for men and 20" for women.  Choose something that will allow YOU to get a good workout and move.

Goal: Unbroken sets of 8 that are challenging but where you can maintain good movement.  6+ Jump Overs per minute.

NOTES:

Jump over height should be roughly 24" for men and 20" for women.  Choose something that will allow YOU to get a good workout and move.

Goal: Unbroken sets of 3 that are challenging but where you can maintain good movement.  5+ Jump Overs per minute.

The way this will work is at the top of each minute you will do 3 heavyish (for you) hang power cleans at a weight of your choosing.  Then you will do max jump overs for the rest of the minute.  Your goal is to do a good amount of weight for the clean and do a good amount of jump overs.  Find the balance!  If at any point the weight becomes too heavy - as in you can no longer do 3 unbroken OR your movement starts to diminish - lower it!  If at any point you realize it's WAY too light - raise it a bit!

For the hang power clean you will start with the bar at the hips.  Perform a good deadlift with the heels down and back flat to get it there.

From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly.  Stand up hard and fast (think JUMP) - shrug the shoulders - then as the bar travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly.  The elbows come around and through FAST so that the bar lands on the shoulders.  Catch in a partial squat position.  Heels down, knees out, chest up!  Stand to complete the rep.  Lower back down ONLY to the hips (do not lower to the floor or drop!)

For the jump overs you will find something to jump COMPLETELY over!  This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it!  It could even be a stack of plates or as low as a kettlebell.  Find something that will allow you to actually jump if possible.

If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.

For Time:

Run 200 Meters
5 Push Press
Run 200 Meters
10 Push Press
Run 200 Meters
15 Push Press
Run 200 Meters
20 Push Press
Run 200 Meters
25 Push Press

Because going up is so much more fun than going down....

RX Men: 75#
RX Women 55#

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

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time

Goal: 12 Min or Less

PROGRAM A

For Time:

Run 200 Meters
5 DB Push Press
Run 200 Meters
10 DB Push Press
Run 200 Meters
15 DB Push Press
Run 200 Meters
20 DB Push Press
Run 200 Meters
25 DB Push Press

Because going up is so much more fun than going down....

RX Men: 40# DBs
RX Women 25# DBs

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

Score: Total Time

Goal: 12 Min or Less

NOTES:

That's right - we are all used to starting high and going down - but this time we start low and add reps each time.  Be smart and don't peacock!

The run distance should take roughly 1 min.  A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 1 min of single or double unders today!

For the push press the bar will start at the shoulders.  You will have your feet roughly under your hips.  Dip down and keep your heels on the ground.  Keep the chest lifted and dip down slightly.  Don't allow the chest to fall forward.  Stand up hard and fast and feed the power from the legs into the bar.  Press to lock out with the biceps by the ears.  Keep the belly tight!

For Time:

5 Rounds

1 Minute Jog or Taps
12 Push Press (Dip + Press)

Idea Weight for Men: 35-50# Single KB/DB -or- 2x 15-25# Dumbbells

Idea Weight for Women: 12-25# Single KB/DB -or- 2x 8-12# Dumbbells

Score: Total Time

Goal: 12 Min or Less

You can choose between jogging or taps today for the 1 min section.  You are also welcome to do 1 min bike or row if you have access to that!

For the push press the weight will start at the shoulders.  You will have your feet roughly under your hips.  Dip down and keep your heels on the ground.  Keep the chest lifted and dip down slightly.  Don't allow the chest to fall forward.  Stand up hard and fast and feed the power from the legs into the weight.  Press to lock out with the biceps by the ears.  Keep the belly tight!

For Time

40 Devil Press
40 Lungesters

See Part 2 for Extra Credit!

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

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

Score: Total Time

Goal: Under 15 MinGuys blame Kim for this one.  She wanted to do something gnarly on her 40th birthday so here it is.  She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time.  Then do that after if you do that.

Make sure you choose the right weight for this.  40 in a row of either one of these movements is going to be pretty rough.  If you go too heavy you will end up slowing down A LOT.  We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight.  Feel free to lower it even more or sub a burpee + kb swing and single kb/db lungesters!

For the devil press the dumbbells will start on the ground.  You will place your hands on the dumbbells.  Jump or step your feet back.  Get your chest and thighs to the ground with hands still on the dumbbells.  Press up and jump or step your feet in.  With the dumbbells on the inside of the feet and legs and the heels down, make sure your knees are bent, and chest is lifted.

Pick up the dumbbells by lifting the chest and digging the heels into the ground.  Stand up hard and fast.  Once you finish with the legs and hips you will shrug the shoulders and then perform kind of a combo, swing, double dumbbell snatch/clean and jerk (no pause at the shoulder).  Keep the dumbbells close to the body as you guide them up and then press to lock out with the biceps by the ears.

When lowering the dumbbells keep the heels down and chest lifted!  No sloppy lowering!

For the lungester the dumbbells will be at the shoulders.  You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat.  Stand up hard and fast and finish with a press to lock out!

Metcon (Time)

EXTRA CREDIT:

40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM B

For Time

60 Plate Burpees
40 Lungesters

RX Men: 45# Plate / 75# Lungesters
RX Women: 25# Plate / 55# Lungesters

RX + Men: 45# Plate / 95# + Lungesters
RX + Women: 25# Plate/ 65# + Lungesters

Score: Total Time

Goal: Under 15 Min

(For this version we added some extra reps to the plate burpee since it's not as heavy as the devil press)

PROGRAM C

For Time

40 Burpee + Sandbag/Ball Toss
40 Sandbag/Ball Lungesters

See Part 2 for Extra Credit (will need dumbbells for this part)!

No RX or RX + for this one.  Use what you've got!

Score: Total Time

Goal: Under 15 Min

12 MIN AMRAP
12 DUMBBELL STEP UPS
12 PULL UPS

RX MEN: 40# DBS
RX WOMEN: 25#DBS

RX PLUS: SUB 3 BAR OR RING MUSCLE UPS IN PLACE OF THE PULL UPS!

PROGRAM B

12 MIN AMRAP
12 BARBELL STEP UPS
12 PULL UPS

RX MEN: 95#
RX WOMEN: 65#

RX PLUS: SUB 3 BAR OR RING MUSCLE UPS IN PLACE OF THE PULL UPS!

Score is total rounds and extra reps at the end of 12 min!

NOTES:

Score is total rounds and extra reps at the end of 12 min!

Each step up counts as one rep so you will do 6 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

For the pull ups you will want to choose a pull up style that allows you to move pretty consistently.  If you would like to lower the reps so that you can keep pull ups unassisted you may do that!

Aside from kipping you may choose to do strict pull ups - you may lower to 6-8 reps if you do that.

You may also choose to do banded, ring or supine bar row, or jumping pull ups!

If you do not have a pull up bar or a way to do rows yet, you may choose to do bent over rows with your dumbbells or KB Swings.  The bent over row option my prove to spice up the butt and low back a lot combined with the step ups - so the swings might be a better choice for this one!

If you are ready for it - try the muscle up option!  Even if you want to lower the reps to 2 - this is a great workout to start building those in.

Heck - if you want you can even do jumping  muscle ups to start getting those in!