16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 Push Press
10 Front Rack Lunges (Alternating)

RX Men: 75#
RX Women: 65#

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

RX + OPTION: Swap the 6 Pull Ups out for 3 Muscle Ups

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

PROGRAM A

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 DB Push Press
10 DB Front Rack Lunges (Alternating)

RX Men: 40# DBS
RX Women: 25# DBS

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

RX + OPTION: Swap the Pull Ups out for 3 Muscle Ups.

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

PROGRAM C

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 Shoulder to Shoulder Sandbag Push Press
10 Sandbag Lunges (Alternating)

No RX or RX+ on the weight since all of your sandbags are so different.

RX + Option: Swap the 6 Pull Ups out for 3 Muscle Ups (bar or ring).

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

NOTES:

For this workout you will want to choose a weight that you don't forsee yourself having to break - at least not until late into the workout.

You will do 6 pull ups, then 8 push press, followed by 8 front rack lunges.  Keep repeating for 16 min.

For the pull ups - this would be a great workout to do strict if you want to work on those.  Lower the number to something that can be done in 1-2 sets each time (for the most part) regardless of what pull up method you choose.

Other options are kipping, jumping, ring/trx/supine bar row, banded, or even a bent over row with your bar.

Make sure you go ALL of the way down, and pull ALL of the way up at the top.

If you want to do muscle ups you can sub those as well!  3 is the written # but you can even do 1-2 or sub a jumping/banded/muscle up transition for fun!

For the push press you will start with the bar on the shoulders with the elbows slightly in front.  Hands are just outside of the shoulders.  Chest up and belly tight!  Feet should be roughly under the hips with the heels down.  You will dip by bending the knees and allowing them to come slighty forward, but keeping the heels down.  Focus on keeping the torso upright and not allowing the chest to drop forward.  Stand up hard and fast to "pop" the bar off of the shoulders.  Move the face out of the way.  Keep the belly tight as you press the bar straight up and lock out with it over the top of your head with the biceps by the ears and belly tight.

For the lunges the bar will also be on the front of the shoulders.  You may perform forward stepping, reverse, or even walking.  You will alternate feet with each step - so each set of 10 ends up being 5 per side.

Make sure you take a long enough step that your front heel stays down when your back knee GENTLY touches.  Drive out of the heel and stand all of the way up each time. Keep the belly tight and don't allow the weight to pull you forward.

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
10 Deadlifts

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min

Score: Weight you use for deadlifts.

Goal: Go heavy but mostly unbroken and move WELL on the deadlifts.

PROGRAM A

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
12 Two Head Touch DB Deadlifts

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min

Score: Total score from all 5 rounds combined (not counting rest obviously).

Goal: Make all rounds before the clock catches you!

PROGRAM C

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
7 Sandbag/ball over the Shoulder

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min (this will be gnarly for this version)

Score:Total Time of all 5 Rounds added up (not including rest - obviously)

Goal: Finish all rounds before the clock catches you!

NOTES:

So the way this works is you will start the clock and run 400 meters, do 20 burpees, then do 10 deadlifts at a weight that is heavy for you.  Choose something that you think you will be able to do unbroken - at least for the first 3 rounds or so.

When you complete the work, you will rest until the clock hits 5 min.  Repeat that whole thing 5 total times (25 min).

Your score is the weight you choose!  We want you to challenge yourself, but make sure it is a weight that you can move safely with.

For the run - 400 meters should take roughly 1:30 to 2:15.  If you need to shorten the distance to stay in this time frame - that is ok.  Or if you don't have it measured find something that puts you in this window.

If you are unable to run for space or weather reasons you by sub 2:00 of taps, low step ups, jump rope, or even low height step ups would work.

For the burpees you will want to finish them in roughly 1-1:45 or so tops.  If you need to lower the number, make sure you do that. Place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Jump and clap.  Sub knee push ups or check SHIFT for more scales for this workout!

For the deadlift you will start with the bar on the ground.  Feet are under the hips.  Heels are down and the bar is close to the body.  Hands are outside of the legs.  Arms are straight.  Hinge at the hips and bend the knees slightly.  Chest is up, belly tight and back flat.

Drive the heels into the ground and lift the chest to bring the bar off of the floor.  Pull the bar in close to the body as you stand.  Do NOT allow any rounding or shifting in the back position as you stand.  Once past the knees squeeze the cheeks to bring you the rest of the way up.  Lower under control!  No rounding!  Keep the heels down.  No excessive bouncing!

This is the VetWod workout for this week MINUS the 1 rep clean part - so we made it 5 rounds instead of 3 for Program A crew.  Check all 3 versions to see which works best for you!

Part 1:

5 Rounds for Time
50 Double Unders
20 KB Swings

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

No RX +

Score: Total Time

Goal: Under 15 Min

PROGRAM B

Part 1:

3 Rounds for Time
50 Double Unders
20 KB Swings

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

No RX +

8 Min Cut Off!

PART 2

Part 2

When the clock hits 8 min from Part 1 - clock starts on Part 2:

5 Minutes to find a 1 Rep Clean (Squat or Power)

Score: Heaviest successful clean in the 5 min window.

Goal: SAFE movement and heavy cleans!

PROGRAM C

Part 1:

3 Rounds
15 Cal Row or Bike (Men) / 10 Cal Row or Bike Women
20 KB Swings

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

RX +: 5 Rounds (this is more an option for those who don't want to do the clean on part 2)

PART 2

Part 2

When the clock hits 8 min from Part 1 - clock starts on Part 2:

5 Minutes to find a 1 Rep Clean (Squat or Power)

Score: Heaviest successful clean in the 5 min window.

Goal: SAFE movement and heavy cleans!

NOTES:

For your first score today you will complete the 3 rounder as fast as possible.

If you think keeping the double unders at 50 will still allow you to finish this workout under 8 min - go for it!!  See how you do!

If you need to lower the number to 30 or even 25 - that is fine.  Any lower than that though - you should sub dumbbell hop overs or 100 singles.  (We love the hop overs!)

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

PART 2 NOTES:

So you do part 1 and then wait until the clock hits 8:00 - you then have 5 min to complete part 2 - the clean.

You can do as many or as few cleans during this time as you want.  You of course can warm up your clean before part 1 so that you can start at a weight that you know you can hit, but isn't just the empty bar.

For the cleans the bar will start on the ground.  You will have your feet under your shoulders with your heels down.  Hands are outside of the legs.  Hinge at the hips and bend the knees slightly.  Arms are straight.  Bar is close to the body.  Chest is lifted, back flat, and belly tight.

Dig the heels into the ground and lift the chest to bring the bar up off of the ground.  Pull it into the body and keep it close.  Once past the knees you will pick up speed and think of almost JUMPING with the bar.  Think of jumping straight up and not swinging the bar away.  SHRUG the shoulders.  Pull the elbows high and outside to keep the bar close as you start to pull yourself DOWN.  Pull the elbows around and through FAST!

Catch in either a partial or full front squat with the elbows high!  Heels down, knees out, chest up, belly tight, no collapsing of the back or plopping!

Stand to complete!

EMOM 15 Min
(Every Minute on the Minute for 15 Min)

1 Wall Walk
8-12 Step Up Overs

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

RX +: Go up to 2 Wall Walks

RX + OPTION: Sub wall walk(s) for 10-20' of handstand walking!

Box height to shoot for 18-20" (women) / 22-24" (men)

Score: Don't worry too much about it today.  Just enter 15 (for the minutes) and enter in comments what weight you used and how many step up overs you were doing.

Goal: Choose something that is challenging for you, but allows you to move safe and well throughout.

PROGRAM B

EMOM 15 Min
(Every Minute on the Minute for 15 Min)

1 Wall Walk
8-12 Sand Bag Step Up Overs

No RX or RX + for the sandbag weight.  Roughly 30# + for women and 50# + for men is good.  Use what you have.

RX +: Go up to 2 Wall Walks

RX + OPTION: Sub 10-20' Handstand walk for Wall Walk(s)

Box height to shoot for 18-20" (women) / 22-24" (men)

Score: Don't worry too much about it today.  Just enter 15 (for the minutes) and enter in comments what weight you used and how many step up overs you were doing.

Goal: Choose something that is challenging for you, but allows you to move safe and well throughout.

NOTES:

For this workout you will do the same thing every minute for 15 minutes.  So each minute will start with 1 wall walk.  Then you will choose an appropriate, but challenging for you, number of dumbbell step up overs to perform after the wall walk.  We want you to get at least 15 seconds of rest each round (at least until the end) but no more than about 20 seconds of rest. Find that sweet spot.

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!  If you choose one of these go up to 2 per round.

You may also scale up (although technically it's not easier just different) to handstand walks!

For the dumbbell step up overs you will hold a dumbbell in each hand.  You will step onto the box and then off on the other side.  Repeat for 16 reps.

When you step onto the box place your whole foot onto the box.  If you don't have a box you may do this on a bench or something similar. You could even just do step ups (and not over) on something like a chair (a sturdy chair).  If holding 2 dumbbells with what you have is too heavy you may sub holding just one dumbbell.

If you don't have matching DBs or KBs you may also sub holding a plate at your chest.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Run 200 Meters
Max Reps DB Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Run 200 Meters
Max Reps Toes to Bar / V Ups

Rest 1 Min

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

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

PROGRAM B

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Run 200 Meters
Max Reps Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Run 200 Meters
Max Reps Toes to Bar / V Ups

Rest 1 Min

RX Men: 75#
RX Women: 55#

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

Score:  Combined total of hang squat cleans and toes to bar at the end!

Goal: 100 +.

PROGRAM C

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
then
Max Reps Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
then
Max Reps Toes to Bar / V Ups

Rest 1 Min

RX Men: 75#
RX Women: 55#

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

NOTES:

SO from 0:00 to 2:00 on the clock you wil run 200 meters and then spend the rest of the time getting as many hang squat cleans as possible.  When the clock hits 2:00 you will rest until 3:00.  Then, from 3:00-5:00 you will run 200 meters and then do as many reps as possible of toes to bar or v-ups.  Then you will rest until 6:00.

Repeat that WHOLE thing 3 more times (total of 4 rounds).

You will want to choose a weight that you think you will always be able to pick it up and do at least 5.  We are shooting for 12 or more per round (of each).  Some of you may be able to go much heavier than what is listed - some obviously should go lighter!

If you are unable to run for space or weather reasons you have a few options.  You can sub 1 min of double or single unders.  1 min of taps.  Or even 1 min of no push up burpees.

For the 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 and bring the elbows around fast.  Land in the squat with elbows high! Heels are down, butt lower than knees, knees out, chest up and belly tight.  No plopping!! Stand.

For the toes to bar you may sub knees up or v- ups.  You can even sub regular sit ups if necessary to get 12 or more per round.

Mommas - our fave sit up subs for pregnancy/post are ball slams or kb swings.  Ball slams are better for this workout if you can make it happen.  If not sub no push up inchworms.

15 Min AMRAP
5 KB / DB Deadlift + Upright Row
5 Push Up
5 Air Squats

Idea weight for Men: 25-55# KB OR 15-30# DBs

Idea weight for Women: 12-35# KB OR 10-20# DBs

Score: Total number of completed rounds + any additional reps

Goal: 12+. Can you get 15 or more?

For this one you can either use one KB or a pair of light dumbbells.

For the deadlift + upright row with a single kettlebell the bell will be between the feet.  Heels are down, knees are bent.  Hinge at the hips but keep the chest lifted and back flat.  Both hands are gripping the dumbbell.  Arms are straight.  Drive through the heels and lift the chest to bring the weight to the waist.  From here, shrug the shoulders, keep shoulders pulled back, and pull the elbows high and outside to brint the kb to chest height.  Then, lower to the waist, hinge at the hips, keep the chest lifted, and finally bend the knees to bring the KB back down to the ground.

If you are using 2 dumbbells you will start with them outside of the feet.  Arms are straight, heels are down, chest is lifted.  The rest of the movement is the same!  Deadlift, pull the shoulders back, shrug - pull the elbows high and outside.

For the push ups you may do regular push ups.  Knee push ups, or even elevated push ups with a bar in a rack, on the side of a bench or box.  Keep the belly tight.  No sagging or snaking.  Get the chest all of the way down at the bottom and lock out completely at the top.

For the squats you will stand with your feet shoulder width apart.  Keep the heels down and lift the chest/tighten the belly.  Reach the butt back and down keeping the heels down. Drive the knees out.  Keep the chest lifted and belly tight.  If you can, get your butt lower than your knees at the bottom.  Heels are down, knees out, chest up, belly tight.  Drive throug the heels to stand.  Keep pushing those knees out!

If you are unable to go all of the way down at this time for pain or injury reasons.  Or if you tend to collapse at the bottom - you may work with a target that is a bit higher!

5 Rounds
Each Round is:
3 Min AMRAP
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 min between 3 Min Cycles

RX Men: 135#
RX Women: 95#

PROGRAM A

5 Rounds
Each Round is:
3 Min AMRAP
3 DB Power Cleans
6 Push Ups
9 Air Squats
Rest 1 Min between 3 Min Cycles

RX Men: 40-50# DBs
RX Women: 30-35# DBs

Score is total rounds completed across all 5 cycles plus any additional reps.

NOTES:

Score total completed rounds across all 5 cycles, plus any additional reps.

This is a benchmark workout so make sure to record your scores so you can find them easily any time.

The way it works is you do as many rounds of the 3-6-9 as possible in 3 minutes.  Then you rest for 1 minute and start over.

You do not start where you left off.  You always start back with a fresh round.

Score is total completed rounds and add up any additional reps.

The weight you choose to use should allow you to hit the set of 3 power cleans unbroken every time.

Make sure you are pulling under it at least a little to be more efficient, even if it feel light at first.

The push up style that you choose should also allow you to always hit 6 for the most part, at least in the first few AMRAPs.

Feel free to move as fast as possible on the squats, but really make sure you are hitting depth and standing all of the way up.