8 Rounds
Each Round is 2 Min

Every 2 Min (with no rest between rounds) perform:

20 Double Unders
Max Dumbbell Burpee Box Step Up Overs

Score: Total DB Burpee Box Step Up Overs

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

RX + Men: 50# Dumbbells and 40 Double Unders Each Time
RX + Women: 35# Dumbbells and 40 Double Unders Each Time

Goal: 50 + Dumbbell Burpee Step Up Overs

PROGRAM B

8 Rounds
Each Round is 2 Min

Every 2 Min (with no rest between rounds) perform:

20 Double Unders
Max Plate Burpee Box Step Up Overs

Score: Total DB Burpee Box Step Up Overs

RX Men: 45# Plate
RX Women: 25# Plate

RX + Men and Women: 40 Double Unders each time

Goal: 60 + Platel Burpee Step Up Overs

PROGRAM C

8 Rounds
Each Round is 2 Min

Every 2 Min (with no rest between rounds) perform:

20 Double Unders
Max Sandbag Burpee Toss Over

Score: Total Sandbag Burpee Toss Overs

RX + Men and Women: 40 Double Unders Each time.

As far as bag weight goes - use what you've got!

Goal: 50 + Sandbag Burpee Toss Over

TEAM VERSION

In Teams of 2 complete:

24 Min AMRAP
(As Many Reps as Possible in 24 Min)

This will work as a you go - I go.  Partners will switch every 90 seconds until they have each completed 8 rounds.

Each time it is your turn you will do (in a 90 second window):

20 Double Unders
Max Dumbbell Burpee Box Step Up Overs

When the 90 seconds is up - your partner goes and does the same.

Score: Total DB Burpee Box Step Up Overs Between the 2 of you.

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

RX + Men: 50# Dumbbells and 30 Double Unders Each Time
RX + Women: 35# Dumbbells and 30 Double Unders Each Time

Goal: 80 + Dumbbell Burpee Step Up Overs

NOTES:

Julian seems to think that 80+ Dumbbell Burpee Step Up overs is possible, even with RX + - so there's a challenge for you. HA HA!

So the way this works is 3-2-1 GO you do your 20 double unders then as many dumbbell burpee step up overs as you can until the clock hits 2 min.  Then you go back and do your double unders again and come back and do as many dumbbell burpee step up overs until 4:00.  Repeat for a total of 8 rounds or 16 min.

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to.  OR you can do 30 seconds of attempts.  OR you can do 20 dumbbell hop overs!

For the dumbbell burpee step up overs - you will place the hands on the dumbbells facing your box.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet back in.  Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest.  Step up onto the box (holding the dumbbells).  Step OVER the box and then off.  To do this you want to make sure you get your WHOLE foot on the box for the step up.  You can either turn around on the box and step off backward or go forward.  Make sure you test this and that your box is stable for this!

IF you don't have a stable box to step OVER you can sub just dumbbell burpee step ups (no over).  OR if you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).

Of course you can do all of this without dumbbells too if that is more appropriate for where you are at or how you are feeling today!

Happy First Saturday of November!

12 Min AMRAP
6 Squat
6 Lunge
6 Sit Up

No weight necessary today!  Just move!

Score: Total Completed Rounds + any Additional Reps

Goal: 10 Rounds!

NOTES:

For this workout you don't need any weight (unless you are a pregnant / postpartum mama subbing for sit ups).

For the squats the feet will be under the shoulders with the heels down.  Stand tall.  Raise the chest and tighten the belly.  Reach the butt back and down and drive your knees out and chest UP!  Keep moving down until your butt is lower than your knees at the bottom with no collapsing of the back, chest up, heels down, knees out!  Drive through the heels and lead with the chest to stand up!

If you tend to collapse in the back or knees when you go to that low position, work to not allow that to happen!  You may use a slightly higher target or assistance from a pole, chair etc if necessary to keep the position correct!

For the lunges you may do front stepping, reverse stepping, or even reverse lunges.  Make sure the step you take is long enough that the front heel stays down with the back knee GENTLY touches the ground.  If you are unable to go all of the way down for pain reasons - you may shorten these - but keep that front heel down!  You may hold onto something for assistance if necessary or sub step ups!

You will alternate legs on these lunges so for a set of 6 you end up doing 3 per side.

For the sit ups touch the ground behind your head at the bottom and come up and touch your toes at the top. You can do whatever you want with your feet/legs.

If you have a hard time coming all of the way up you may use some type of band for assistance.  If you are a pregnant/postpartum mama you may choose to sub KB swings or slam balls instead!

For Total Time (Including Rest)

4  Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

Rest 3 Min

3 Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

Rest 2 Min

2 Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

RX Men: 40# DB
RX Women: 25# DB

RX + Men: 50# DB go up to 10 TTB
RX + Women: 35# DB - go up to 10 TTB

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

Single Arm Hang Squat Clean Thruster?  FUN!

PROGRAM B

For Total Time (Including Rest)

4  Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

Rest 3 Min

3 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

Rest 2 Min

2 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

RX Men: 75#
RX Women: 55#

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

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

PROGRAM C

For Total Time (Including Rest)

4  Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

Rest 3 Min

3 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

Rest 2 Min

2 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

NOTES:

For these you will hold the dumbbell in the working hand.  Deadlift it to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arm straight, and chest lifted.  Stand up hard and fast, shrug the shoulder.  Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in the bottom of the squat with the elbow on the shoulder.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the dumbbell off of the shoulder.  Finish with a press to lock out with the bicep by the ear at the top!  Lower back to the waist for the next rep!

For the single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear.  You may perform forward stepping, reverse stepping, or even walking lunges.  Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground.  Stand all of the way up between reps and alternate legs with each lunge.  So for each set of 6 you end up doing 3 on each side. (Same arm is overhead for all 6).

If you are unable to do these lunges with the dumbbell locked out in the overhead position you may sub holding the dumbbell at the shoulder!

For the toes to bar you may sub knee ups or v-ups!  You can even just sub regular sit ups if you need to in order to keep moving!

For Time

Run 800 Meters
50 KB Swings
Run 400 Meters
30 KB Swings
Run 200 Meters
15 KB Swings

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

RX +: Go Faster

Score: Total Time

Goal: Under 15 Min.  If you think you need an RX+ version and this is too easy - your goal is to finish under 10 min.

PROGRAM C

For Time

Row 1000 Meters
or
Bike 60 Calories Men / 45 Calories Women

50 KB Swings

Row 500 Meters
or
Bike 30 Calories Men / 22 Calories Women

30 KB Swings

Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women

15 KB Swings

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

RX +: Go Faster

Score: Total Time

NOTES:

This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal.  Run hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist.  Feet should be about shoulder width apart with the heels down.  Hinge forward at the hip but keep the chest lifted.  Allow the knees to bend slightly.  Arms stay long and straight. Pull the weight back between the legs.  Stand up hard and fast - popping the hips to make the kb or db weightless.  Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down.  Keep the heels down and chest lifted!

If you are unable to run for space or weather reasons - you may sub row or bike (Found in Program C) or break all of this up and do 5 Rounds of 50 double or single unders and 20 swings.

12 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Push Ups
10 Press
12 Goblet Squats

Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB

Score: Total number of completed rounds + any additional reps.

Goal: 6 Rounds +

For this workout you will use the same weight for both the press and the goblet squats.

For the push ups you may do regular, knee push ups, or even elevated push ups!

Get the chest all of the way to the ground and keep the belly tight.  Press all of the way up to lock out.  NO sagging or snaking.

For the press you can do this with a single kb or DB.  Hold the weight in both hands at the shoulder.  Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.

For the goblet squats you will hold the kb or db at the chest.  Feet are shoulder width apart.  Heels are down.  Lift chest and tighten your belly.  Reach the butt back and down.  Drive the knees out.  Keep the chest up.  Work to get the butt lower than the knees at the bottom.  Drive through the heels, drive the knees out, lift the chest and stand all of the way up.

If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!

If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!

EMOM 20 Minutes
(Every Minute on the Minute for 20 For tMinutes)
Min 1: 10 Push Ups + 5 Jerks
Min 2: 15 Squats + 5 Hang Squat Cleans

No RX or RX + - your score is the weight you choose!

If you lower the number of push ups or squats - make sure to note in comments.

Score: Weight used (use same weight for both)

Goal: Go heavy but make all 20 Minutes!

PROGRAM A

EMOM 20 Minutes
(Every Minute on the Minute for 20 For tMinutes)
Min 1: 10 DB Jerks + Max Push Ups
Min 2: 10 DB Hang Squat Cleans + Max Air Squats

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

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

Score: Combined number of push ups and squats (do NOT count reps of jerks or cleans in your score!)

Goal: 200+ Reps

So - keep in mind that the push ups are going to make the jerks harder and the squats will make the cleans harder.  It's 10 rounds of each so pick your weight carefully!

The way this works is the clock starts and you hit 10 push ups.  Then you hit 5 jerks with the weight that you chose for the workout.  Then you wait until the next minute starts.  When the next minute starts you hit 15 air squats.  Then you hit 5 hang squat cleans with the same weight you used for the jerks.  Rest until the minute is up - then start over with the push ups and jerks.

For the push ups you may do regular or you can sub knee push ups if necessary.  Keep the belly tight and get the chest and thighs on the ground.  Press up keeping the body rigid (no sagging or snaking) all the way to lock out.

For the jerks the bar will start on the shoulders.  Feet are under the hips and heels are down.  Elbows are slightly in front of the bar, with a loose but full grip on the bar.  Lift the chest and tighten the belly.  Dip keeping the heels down, knees forward and out, chest up.  The dip is shallow.  Stand up hard and fast to pop the bar off of the shoulder.  Move the face out of the way as the bar goes up.  Push yourself down under the bar and drive the head and chest through.  Catch in a partial squat with the bar locked out over head.  Belly tight.  Stand to complete.

For the air squats the feet are shoulder width apart.  Keep the belly tight and chest lifted.  Reach the butt back and down.  Drive the knees out, heels down.  Get the butt lower than the knees.  Stand all the way up at the top.

Hang squat cleans bring the bar to the hips with the grip outside of the legs.   Dip by hinging at the hip slightly and allowing the bar to travel down the leg.  Keep heels down, chest lifted and bar close.  Arms are straight.  Stand up hard and fast.  Shrug.  As the bar travels up the body keep it close by bringing the elbows high and outside.  Pull YOURSELF down  squat elbows high!  Stand.

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Dumbbell Snatch (Alternating)
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: 40# Dumbbells, 24"ish box
RX Women: 25# Dumbbells, 20"ish box

RX + 5 Rounds

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

Goal: 130 Reps +

PROGRAM B

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Power Snatch
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: 75#, 24"ish box
RX Women: 55#, 20"ish box

RX + 5 Rounds

Goal: 130 Reps +

PROGRAM C

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Sandbag/Ball Over Shoulder
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: Use what you've got, 24"ish box
RX Women: Use what you've got, 20"ish box

RX + 5 Rounds

RX + Option - Sub Bar Muscle Ups or  Ring Muscle Ups for the Pull Ups

Goal: 130 Reps +

NOTES:

For the pull ups in this workout you should choose something that will allow you to get at least 10 reps each time.  You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.  Jumping would be an option, but not the best option today - since there are box jumps in the workout.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump.  If that means significantly lowering the height of the box - that is totally fine.  We would prefer you to jump up and step down in a workout with this many reps in a row - but jumping down is allowed if you are comfortable with doing so.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the dumbbell snatch you will use 1 dumbbells.  Please lower the weight if this weight will not allow you to get at least 10 reps and if you have a hard time keeping a good back position!  Remember - it's just as important to stay in a good position on the way DOWN as you do on the way UP!

The dumbbell will be between the feet.  Heels are about shoulder width apart and down.  Knees are out and you have one hand on the dumbbell.

To pick up the dumbbell you will stand up hard and fast by driving through the heels and lifting the chest.  Finish UP with the legs and hips. Shrug your shoulder.  Then guide the dumbbell up and over head with kind of a combo swing/clean and jerk/ snatch motion.  Press to lock out with the bicep by the ear.  Lower UNDER CONTROL and switch hands when you are comfortable.  Keep the back flat and heels down.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

You may sub knee push up burpees, no push up burpees, or even elevated burpees!

4 Rounds for Combined Time

Every 5 Min - complete 1 Round as fast as possible

10 Unbroken Deadlifts
Run 200 Meters
10 Unbroken Deadlifts

Rest remainder of 5 Min

RX Men: 185#
RX Women: 125#

RX Plus Men: 225# +
RX Plus Women: 145# +

Choose a weight that you know you will be able to do unbroken - but will be hard.

We are looking for less than 2 min per round.

PROGRAM A

4 Rounds

For Combined DL Reps

Every 5 Min Complete 1 Round as fast as possible:

30 Sec DB Deadlifts
Run 200 Meters
30 Sec DB Deadlifts

Rest Remainder of 5 Min!

RX Men: As heavy as you have.  At least 50# DB if possible!

RX Women: As heavy as you have.  At least 35# DB if possible!

Mark RX if you are over 50# DBs for Men and 35# DBs for Women.  Note what weight you used in comments.

For this version your score is actually your total deadlifts - BUT the goal is to run hard enough to still complete your rounds under 2 min!

PROGRAM C

4 Rounds for Combined Time

Every 5 Min - complete 1 Round as fast as possible

10 Unbroken Deadlifts
200' Sled Push/ Pull
10 Unbroken Deadlifts

Rest remainder of 5 min

Another option is to sub the sled push/pull with:
15 Cal Bike (Men) / 10 Cal Bike (Women)
OR
250 Meter Row

RX Men: 185#
RX Women: 125#

RX Plus Men: 225# +
RX Plus Women: 145# +

Choose a weight for the deadlifts that you know you will be able to do unbroken - but will be hard.

NOTES:

Each round should be viewed as a sprint so go ALL OUT each time. Run HARD.

If you are unable to run for space or weather reasons you may choose to sub 1 min of double or single unders or even 20 no push up burpees.

If you are good at double unders - do 70 each time.

For the deadlifts - especially the second set - it's going to be tough.  Take just one second to make sure that you have a good set up.  Heels are down, bar is against the body, knees are slightly bent, belly tight and chest is up.

The back position must stay solid all the way up and all of the way down.  If you cannot maintain this with the weight you have chosen - lower the weight!

The idea is to do all sets of 10 without having to break and relatively quickly with few pauses.

No excessive slamming or bouncing at the bottom either!

GOOD LUCK!

5 Rounds

30 Mtn Climbers
20 KB Swings
30 Mtn Climbers

Rest 1 Min between Rounds

Idea weight for Men: 25-40# KB or DB
Idea weight for Women: 10-25# KB or DB

Score: Total time INCLUDING rest (so just a running clock for the whole thing!)

Goal: Under 20 Min

For this one the idea of having the 1 min rest between rounds is so that you go FAST on each round and don't hold back!

You will start your clock and just keep it running the whole time!  SO if you finish your first round at 2:05 - you will start your second round at 3:05....and so on.

For the mountain climbers you will be in the plank position on the ground (top of the push up).  You will bring one knee to the chest (keeping the butt down) then put it back and bring the other up.  Each time a knee comes up it = 1 rep!

For the swings you will hold the KB or DB with both hands at the wasit.  Feet are about shoulder width apart.  Heels are down.  Hinge at the hips and bend the knees slightly.  Lift the chest and keep the belly tight.  Allow the arms to straight and weight to come between the legs.  Stand up hard and fast making the object weightless with the power from your legs.  Guide the weight up to eye level.  Let gravity bring it back down, but keep those heels down and chest up!