5 Rounds
10 Push Up + Renegade Row
Run 200 Meters
15 DB Burpee Deadlift
Run 200 Meters

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

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

Score: Total Time

Goal: Under 25 Min

PROGRAM B

5 Rounds
15 Deficit Push Ups
Run 200 Meters
15 Deadlift + Bent Over Row
Run 200 Meters

RX Men: 115#
RX Women: 75#

RX + Men: 135# + / Also go up to 20 Push Ups
RX + Women: 95# + / Also go up to 20 Push Ups

Push Up Deficit Should be roughly 3-4"

Score: Total Time

Goal: Under 25 Min

PROGRAM C

5 Rounds

10 Push Up + Renegade Row

Row 250 Meters OR Bike 15 Cal Men/10 Cal Women

15 DB Burpee Deadlift

Row 250 Meters OR Bike 15 Cal Men/10 Cal Women

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

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

Score: Total Time

Goal: Under 25 Min

NOTES:

Fun little Saturday good times here guys!

For this workout if you are unable to run for space or weather purposes - you can sub 1 min each time of double or single unders or even step ups!

For the push ups + renegade row you will have your hands on the dumbbells.  Lower yourself to the bottom of the push up with your chest and thighs on the ground.  Keep your belly tight (no sagging or snaking) and push back up to the top.    From here you will pull your elbow back and keep the dumbbell close and pull into the side of the rib cage.  Lower dumbbell back to the ground and repeat on the other side.  That is 1 rep.  Complete 10 total reps!

If these are super difficult for you and you aren't getting 10 in less than about 90 seconds max - you may switch to a push up + 2 shoulder taps!

For the dumbbell burpee deadlift you will again have the hands on the dumbbells.  Get your chest and thighs to the to the bottom.  Press up.  Jump or step the feet in.  Make sure the heels are down, knees are bent, hinge at the hips, belly tight, and chest is up.  Dumbbells should be just outside of the feet.  Stand with the dumbbells.  Lift the chest and squeeze the cheeks!  Keep the chest up and heels down as you lower the dumbbells back down to the ground.

10 Rounds
12 KB/DB Deadlift
8 Sit Ups / Slam Balls
6 KB/DB Clean and Press

Idea Weight for Men: 35-55# Single DB or KB - OR 15-25# Pair of DBs

Idea Weight for Women: 12-24# Single DB or KB - OR 8-15# Pair of DBs

Score: Total Time

Goal:  Under 20 Min

For this workout you may use a single DB or KB, or you may use a pair of light dumbbells.

For the deadlifts if you are using a single kb or db - it will be performed from between the feet.  If you are using 2 you will have one in each hand just outside of the feet with a more narrow stance.

Either way you will want to make sure the heels are down, knees are bent and chest is lifted!  Belly tight.  To stand with the weight you will press through your heels and lift your chest.  Squeeze your butt and stand all of the way up.  If your back rounds due to flexibility - don't go all of the way to the ground.  If it round because the weight is too heavy - lower it down or lower the reps!

For the next part you will choose between sit ups or slam balls.  Slam balls are a great option for pregnant or postpartum mamas while they are avoiding the core movements.  If you don't have a slam ball you can also sub kb or db swings.

On the sit ups we would love to see you touch your shoulders at the bottom and come ALL of the way up and touch your toes if possible.  You may even use a band for assistance to come up if necessary.

For the KB/DB hang clean and press - again you can use a single KB/DB or a pair of DBs.

For the single it will be in BOTH hands and for the double - one in each hand.  You will start standing with the weight at your hips.  Dip slightly keeping chest up and heels down.  Don't allow the knees to cave in.  Stand up fast and rotate the hands around as the weight comes to the shoulders.  Try to think about using your legs and hips more than your arms.

Then simply keep the belly tight and press the weight all of the way to lock out over your head!

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 Toes to Bar / V-Ups
8 DB Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Single Dumbbell Thruster Right
8 Single Dumbbell Thruster Left

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 40# DBs
RX  Women: 25# DBs

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

Score: TOTAL TIME INCLUDING REST!!

Goal: Under 22 Min TOTAL

PROGRAM B

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 Toes to Bar / V-Ups
8 Barbell Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Barbell Thrusters

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 95# (25# DB for Snatch)
RX  Women: 65# (25# DB for Snatch)

RX+ Men: 115# + (50# DB for Snatch)
RX + Women: 75# + (35# DB for Snatch)

Score: TOTAL TIME INCLUDING REST!!

PROGRAM C

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 GHD Sit Ups
8 Barbell Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Barbell Thrusters

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 95# (25# DB for Snatch)
RX  Women: 65# (25# DB for Snatch)

RX+ Men: 115# + (50# DB for Snatch)
RX + Women: 75# + (35# DB for Snatch)

NOTES:

Your goal here will be to keep each SECTION under 6 min.

When the clock starts you will do 3 rounds of 10 Toes to Bar or V-Ups  and 8 Hang Power Clean and Jerks.  After you have completed 3 Rounds of the 10 and 8, you will rest 1 Min.  Then you will do 3 Rounds of 10 Alternating DB snatch, 8 single arm DB thrusters on the right, 8 single arm DB thrusters with the left.  After you have completed all 3 rounds - rest 1 min.

Then - start over at the VERY beginning and do that WHOLE thing again!

For the toes to bar, v-up section you may also sub knees up, weighted sit ups, or even just regular sit ups.  Pick something that you think you won't have to break more than once for the most part.

For the DB hang clean and jerk you will bring the DBs to the hips - held at your sides.  Heels are down and arms are straight.  Dip slightly by bending the knees and hinging slightly at the hips.  Arms stay straight as you drive through your heels and stand up hard and fast.  Shrug the shoulder and then keeping the DBs close to the body guide them up to the shoulder as you pull yourself back under slightly.  From this partial dip position catch you will stand up hard and fast.  Pop the DBs off of the shoulders.  Press up to lock out or press yourself down slightly to lockout, biceps by the ears, standing up, belly tight.

For the alternating DB snatch you will have a single DB between the feet.  Heels are down, knees bent, arm straight, back flat, chest up.  Stand up hard and fast keeping the DB close.  Shrug the shoulder.  Finish by guiding the DB up and pressing to lockout with the bicep by the ear.  Alternate hand/arm with each rep. So 10 = 5 per side.

For the single arm thruster you will bring a single dumbbell to the shoulder.  Feet are under shoulders with heels down.  Reach butt back and down and drive your knees out and chest up.  Get the butt below the knees.  Drive out of the heels and stand fast.  Pop DB off the shoulder.  Press to lockout to finish!

EMOM 12 Min

Every Minute for 12 Min Complete:

20 Double Unders
6 Front Rack Reverse Lunges (alternating)

RX Men: 85#-115#
RX Women: 55#-75#

RX+ Men: 30 Double Unders + 135# +
RX + Women: 30 Double Unders + 85# +

PROGRAM A

EMOM 12 Min

Every Minute for 12 Min Complete:

20 Double Unders
8 DB Front Rack Reverse Lunges (alternating)

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

RX+ Men: 30 Double Unders + 10 Reps with 50# DBs +
RX + Women: 30 Double Unders + 10 Reps with 35# DBs +

NOTES:

Score: Weight you chose to use

Goal: Pick a weight that you can complete all 12 minutes (sets) safely but that will challenge you!

For this workout you will choose your own weight.  We put some weight ranges as RX or RX+ to give you an idea - but don't worry too much about that.  You should choose a weight that will challenge you but that you will always be able to do all 6.  Remember - this is 72 total lunges and the fatigue will add up.  We also want you moving safely!

THIS WORKOUT ISN'T FOR THE BEST SCORE ON THE LEADERBOARD.  THERE WILL BE A LOT OF TIES AND THAT IS FINE.  DON'T THINK OF IT AS A COMPETITION - DO IT FOR TRAINING AND FOR COMPLETION!

For the double unders you need to pick a number that takes you no longer than 30 seconds.  You may also choose to do "30 seconds of double unders" and just get what you get!  That is a great way to work them in without it wrecking the EMOM and throwing you off.

If you can't do at least 10 in that time - you will want to choose a sub.  We love the hop over or even plate hops will work.  If you would like to keep that rope in your hand though you may sub double reps of singles (or 30 seconds).

For the lunges you will get the bar on the front of your shoulders.  Let it roll back into your fingertips and raise the elbows high.  Keep the chest lifted and belly tight!  We wrote these as reverse lunges, because we like how they allow the working leg/glute/hamstring to stay planted.  If you are still working on feeling comfortable with this style you can either use this workout to work on them OR you can switch to forward lunges.

Either way you want to make sure you take a long enough step that your front heel stays down when your back knee kisses the ground lightly.  Do NOT slam down to the ground!  You may want to wear knee sleeves or at least sweats/ put a pad under the knees...something.

Do not allow the front knee to cave IN. Make sure it tracks over the toes!

Drive through the front heel and stand all of the way up at the top.  Switch feet each time. So for each set of 6 you end up doing 3 per side.

10 Min AMRAP
5 Burpees
10 Step Ups (Alternating)
20 Plate Hops

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds +

For this workout you will do 5 burpees (or scale) + 10 Step Ups (alternating so 5 per side) + 20 Plate Hops (or sub).  Repeat that as many times as you can for 10 min!

For the burpees you will place your hands on the ground.  Walk or step your feet back.  Put your knees down if needed.  Get your chest and thighs to the ground.  Press up, step or jump your feet in, jump and clap overhead.

You may scale to no push up burpees if you have a shoulder issue or even elevated burpees for a scale if going all of the way to the ground causes pain or to protect the baby belly!

For the step ups you will find a height that is comfortable but challenging.  It can be a bench, box, stairs in your house, chair, ottoman, whatever you have!  Make sure you place your whole foot on your step.  Don't allow your knee to cave in and drive off of your heel to stand all of the way up.  Alternate feet at the bottom.

Make sure you use a step that you are comfortable and safe stepping up AND down.

For the plate hops you will use something roughly 2" tall.  You will just hop onto it and then hop or step off!

If you don't have something to hop or skip onto, you can find something to hop or skip OVER!

10 Min AMRAP
(As Many Reps as Possible)
30 Burpees to a 25# Plate (or Hopping over Dumbbell)
30 Pull Ups
30 Box Jump Overs

In remaining time:

Max Burpee Box Jump Overs

No RX + - see below for scales and options!

NOTES:

Score: Total reps completed in 10 min.  So you do the 30-30-30 and then as many reps as possible of the Burpee Box Jump Overs until the clock hits 10 min!

The main goal of this workout is to have at least a few minutes to do burpee box jump overs at the end.  Make sure you choose the appropriate pull up option and box height that will allow you to get through the 30-30-30 by at least 8 min.

We know that some of you might be super sore from the pull ups on Monday!  If that's the case and you want to sub those out you may choose to sub 30 DB Shoulder to Overhead Reps or even Handstand Push Ups if you would like.

For the burpees onto the plate you will get your chest and thighs to the ground at the bottom.  Press up as you jump or step your feet in.  Then jump onto a plate - or something that is roughly 2 inches or so off of the ground.  If you don't have either of those options you can jump over a dumbbell (forward).  Step off of the plate, or back over the dumbbell to perform the next rep.

For the pull ups - you will choose whatever you like/have available.  You can do strict, kipping, jumping, banded, ring row, supine bar row, or bent over row!  Make sure you complete full extension at the bottom and come all of the way up at the top.

For the box jump overs you can perform these as facing or lateral.  We prefer facing most of the time, but for a small number in this workout if you want to go lateral - just be confident in your agility.  Ha ha.  You will jump onto the box landing on both feet. Jump or step off of the other side.  That = 1 rep.

The box or object height should be roughly 24" for guys and 20" for ladies for RX, but we highly encourage you to find a height that will allow you to do these in no longer than 3 min.  Lower the height to something that works for you!

If you don't have anything to jump ON - find something to jump OVER.  Even a broomstick between chairs!

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

For the burpee box jump over - its the same idea.  Except for each rep of these you just add a burpee before each jump over.

4 Rounds
50 Mountain Climber
25 KB Swings
3 Wall Walks

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

RX +: Swings must be unbroken + 5 Wall Walks each time

Score: Total Time

Goal: Under 13 Min

PROGRAM C

4 Rounds
50 Mountain Climber
25 KB Swings
30 Foot Handstand Walk

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

RX +: Swings must be unbroken + 50 Foot Handstand Walk

Score: Total Time

Goal: Under 13 Min

NOTES:

This is going to add up as you go for sure.  The first round probably won't be so bad - our guess is the second round of wall walks is where it will hit you....and then it's hold on from there.

For the mountain climbers you will start in the top of a push up position.  Keep the butt down and also avoid any sagging of the hips.  Bring one knee up to the chest/armpit.  Then bring it back down. That is one rep.  When the other knee comes up - that is rep 2.  So each knee up = 1 rep.

Mountain Climbers are super awesome - but if you want to work on double unders (we have them coming up on Thursday as well) you can swap it out for 30-50 double unders today depending on your ability.

For the kb/db swings.  Hold the weight in both hands at the hips.  Hinge forward at the hips and keep the heels down.  Keep the chest lifted, arms straight, belly tight, and bend the knees.  Pull the bell back bewteen the legs. Drive through the heels and stand up hard and fast making the bell weightless.  Arms are basically just ropes that you will use to then guide the bell up overhead.  Keep the belly tight!

When the bell is coming back down don't let it take you for a ride!  Keep the heels down, belly tight and chest lifted!

If you are new to this movement you may choose to stop at eye level and of course lower the weight if necessary.  This should be a weight that you are capable of doing the sets of 25 in no more than 2-3 sets - even when you are tired.

For the wall walks you will start in the bottom of the push up position with the feet against the wall.  Press to the top of the push up and start walking the feet up the wall.  Walk the feet up the wall and walk the hands back toward the wall.  Keep the belly tight and fight from overextending.  The goal is to get the chest all the way to the wall.  THEN walk the hands back out and control the feet back down the wall.  Come all of the way to the bottom of the push up.
You may sub pike walk outs or inchworms!

AMRAP 20 Min (As Many Rounds as Possible in 20 Min)
30 Seconds Taps/Jog/Row/Bike
7 Goblet Squats
7 TRX/Ring Rows/Upright Rows

Idea Weight for Men: 30-55#
Idea weight for Women: 12-25#

Score: Total number of completed rounds + any additional reps

Goal: 10 Rounds!

**If you are super new to this type of training - you may choose to cut this to 15 min!

For this workout you will choose between a jog, bike, row, or taps for the first part.  Make sure you are moving the entire 30 seconds.

For the goblet squats you will hold a single kb or db at the chest.  Feet are under the shoulders with the heels down.  Lift the chest and tighten the belly.  Tuck the elbows in.  Reach the butt back and down.  Keep the chest lifted and belly tight.  Keep the heels down and drive the knees out.  Get the butt lower than the knees at the bottom.  There should be no collapsing of the back or rounding.  Keep the chest up!  Drive through the heels and drive the knees out as you stand.

If you are unable to go that low without pain or without collapsing - you may try doing it without  weight.  If you are still having trouble you may want to squat to a higher target or even use assistance to help you keep a good position!

For the next part you may work with what you have.  If you have rings or something like TRX bands - you will use those to do an upper body row.  If you don't - no problem!  Use your kb or dumbbell to do an upright row.

In the US today, it is Veterans Day.  This Holiday is to celebrate and thank those who have served our country.  One fun tradition that Julian and I picked up from years in CrossFit is honoring these types of holidays with "extra special" workouts that were designed after fallen soldiers.  This workout was named "Badger" after a Navy Officer who was killed in Iraq in 2007.

This is ALSO a Re-Test!  We did this workout on August 11, 2017!  If you were a member then, make sure and go back to check what you got!

PS - The actual original version of "Badger" is 3 rounds of the 30 - 30 + 800 BUT I was 10 days postpartum entering workouts and went with 5 - plus I have always done it as 5.  Feel free to cut it at 3 rounds (with the 800s) or see how far you can get in 30 min.  Don't go over 30 min!!

PROGRAM B

For Time

5 Rounds
Run 400 Meters
20 Squat Cleans
20 Pull Ups

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

RX Plus Scale Up Option:
30 Squat Cleans
30 Pull Ups
Per Round

CUT OFF TIME: 30 Min

PROGRAM A

For Time

5 Rounds
Run 400 Meters
20 DB Squat Cleans
20 Pull Ups

RX and RX Plus Men: 40-45# DBs
RX and RX Plus Women: 25-30# DBs

RX Plus Scale Up Option:
30 DB Squat Cleans
30 Pull Ups
Per Round

CUT OFF TIME: 30 Min

PROGRAM C

For Time

5 Rounds
Row 500 Meters
OR
Bike 30 Cal (Men) or 20 Cal (Women)
20 Squat Cleans
20 Pull Ups

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

RX Plus Scale Up Option:
30 Squat Cleans
30 Pull Ups
Per Round

CUT OFF TIME: 30 Min

NOTES:

This is a mini version of a named CrossFit Workout called Badger.  It is a Hero workout - which means it's meant to be super challenging.

We want you guys to be able to keep moving throughout this workout and to pick a weight and rep scheme that will put you around the 20 min mark and no longer than 30 min.

We would prefer you did the RX reps with a lighter weight and finish at 20-25 min than to try to up it to RX Plus or even the RX Weight and get cut off.

If you cannot run for weather or space issues you may sub either single or double unders (which I know the workout had yesterday) or about 90 seconds of mtn climbers or shorter box step ups.  You may also completely eliminate the run from the workout if necessary and still get some good training with just the other 2 movements.

The run distance should take 90 seconds to 2 min.

The squat clean should be a light weight for you.  You can even do med ball cleans if you want!

The bar will start on the ground and you will pull with a flat back and heels down.  Keep the arms straight as you come up.  Extend quickly - shrug and pull yourself under into a front squat position with your elbows up and bar on the shoulder in a front squat position.  Butt lower than knees, heels down. chest up.

Stand up to complete each rep and lower the bar to the ground for the next rep.

Pull ups may be any style.  If you want to go strict - you should cut the number each round in half.  Good options for scale on this one are banded or rows, but jumping is an option too. (Legs will already be fatigued though, which is why this wouldn't be our first choice.)

If you don't have a bar or a way to do rows, you may sub a push up for this one today - not the same thing exactly but bent over rows or kb swings will be too much on the lower back combined with the cleans!