3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Wall Balls

Rest 1 Min

6 Min AMRAP
(As Many Reps as Possible in 6 Min)
Devil Press + Step Up

Rest 1 MIn

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Wall Balls

RX Men: 20#ish Ball / 40# DBs
RX Women: 12-15# Ball / 25# DBs

Shoot for roughly 9-10' Wall Ball target and

Men: 22-24" Step
Women: 18-20" Step

No RX+ - Just get more reps!

Score: Total reps of BOTH movements. (Yes, you can get more wall balls -but DON'T game it!)

Goal: Over 50 Wall Balls both times - and hold on tight for the Devil Press + Step Up (Blame Myles)

PROGRAM C

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Shoulder to Shoulder Sandbag Thrusters

Rest 1 Min

6 Min AMRAP
(As Many Reps as Possible in 6 Min)
Sandbag Burpee - Shoulder - Step up

Rest 1 MIn

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Shoulder to Shoulder Sandbag Thrusters

No RX or RX + for this!  Just use what you've got with your sandbag!

Score: Total reps of BOTH movements. (Yes, you can get more thrusters -but DON'T game it!)

NOTES:

OH man- this oughtta be fun!!

So for the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!  If you have low ceilings or no ball you can sub lightweight thrusters.  We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

For the devil press + step up.  It's just that!

Dumbbells are on the ground.  You have one hand on each dumbbell.  Jump or step the feet back.  Get the chest and thighs to the ground.  Jump or step the feet in.  Make sure the heels are down, knees are out, dumbbells are between the feet, back is flat and chest is up!  Stand up fast with straight arms - keeping the dumbbells close!  Once finished with the legs and hips SHRUG the shoulders - and guide the dumbbells in a combo snatch/swing and press to lock out.  Biceps by the ears and belly tight at the top.

From here bring the dumbbells back to the hips (one on each side) and perform a step up.  Put your whole foot on your step.  Make sure the knee doesn't cave in as you step.  Drive through the heel and stand all of the way up! Try to remember to switch feet with each rep if possible.  ALL of that is 1 rep.

Lower step up height if necessary so you are comfortable stepping up AND down!

See video for some sub options - plate burpee+step up or kb swing+step up!

See Program C for sandbag option!

10 Rounds
30 Seconds Taps, Row, Bike, or Jog
12 KB/DB Deadlifts
8 KB/DB Step Ups

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

(Can also be done with 2 lightish dumbbells)

Score: Total Time

Goal: Under 15 Min!

For this workout you can choose between jogging, taps, skip overs bike, or row for the 30 second portion!  Make sure you choose something that challenges you but you can move for the entire 30 seconds!

For the deadlifts you will have a kettlebell or a single dumbbell between the feet.  Grip it with both hands and have your feet shoulder width apart with the weight in your heels.  Make sure you have a hinge at the hip and a slight bend at the knee.  Lift the chest and make sure to tighten the belly.  Keep the arms straight.

Drive through the heels and lift the chest to stand up.  Squeeze the butt at the top of each rep.

Lower by reaching the butt back and then bending the knees.  Keep that chest lifted and belly tight!

Deadlifts can also be performed with 2 lighter dumbbells on the outside of the feet with a more narrow stance.  Again - lift the chest and keep the belly tight!  Drive through the heels and bend the knees!

For the step ups you may hold your KB or DB at the chest.  You may also hold a set of lighter dumbbells.  Or you may do these unweighted.

Choose a step height that will challenge you but that you feel comfortable stepping up AND down.

Put your WHOLE foot on the step.  Make sure you drive through your heel and don't allow that knee to cave in!  Switch feet with every step up.  So a set of 8 will = 4 per side!

Good luck!

8 Rounds for Time

24 Double Unders
12 Deadlifts
6 Shoot Throughs

RX Men: 165#
RX Women: 105#

RX + Men: 185# + / 36 Double Unders
RX + Women: 125# + / 36 Double Unders

Score: Total Time

Goal:  Under 15 Min

PROGRAM A

8 Rounds for Time

24 Double Unders
12 DB Deadlifts
6 Shoot Throughs

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

RX + Men: 50# DBs +/ 36 Double Unders
RX + Women: 35# DBs+ / 36 Double Unders

Score: Total Time

Goal:  Under 15 Min

PROGRAM C

8 Rounds for Time

15 Cal Row (Men) / 10 Cal Row (Women)
OR
10 Cal Bike (Men) / 8 Cal Bike (Women)
12 Deadlifts
6 Shoot Throughs

RX Men: 165#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125# +

Some will be much faster and will be able to go heavier than RX+.  GO for it!!

NOTES:

This one will be a constant mover.  Choose a weight that will allow you to go mostly unbroken or in 2 sets.  Lower the double under number to 15 if you need to or choose a sub.  Just keep moving!!

For the double unders you should choose a number that allows you to finish these in roughly 45 seconds or less.  Push a minute?  Fine.  But - if you need to lower to 15 per round to keep under 45 seconds.  Do that.  If you are still new to double unders and they are pretty inconsistent you may choose to start with them and see how it goes.

Other sub options though are:  dumbbell hop overs (our favorite sub) or double rep single unders.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the bar drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.

To lower - reach the butt back and slide bar down the leg.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down.  Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.  No excessive bouncing!

For the shoot throughs you can use parallettes, 2 boxes, 2 stable chairs, 2 stacks of plates, or we've even seen countertops!  You will have a hand on each "item" you are using in the top of a push up position.  Press down hard with straight and locked out arms.  Tuck your knees to your chest and shoot your body/feet through so that you land with your heels in front of you.  Arms are still straight.  Raise the hips so that you are in a solid - straight line position.  From here, tuck your knees again and return to the start position.  Forward and back = 1 rep.

See video for subs.

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Power Clean and Jerks

Min 2: 4 Bar Facing Burpees + 4 Thrusters

RX = You held those numbers

Score: The weight you choose

Goal: Choose wisely - push yourself - but finish all rounds within the minute.

PROGRAM A

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks

Min 2: 4 DB Facing Burpees +  4 Thrusters

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

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

Score: Total Rounds Completed with correct reps

PROGRAM C

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Sandbag + 5 Sandbag Hang Power Clean and Jerks

Min 2: 4 Sandbag Facing Burpees + 4 Shoulder to Shoulder Sandbag Thrusters

Don't worry too much about RX or RX+ on this.  Everyone has differently weighted bags.  You will even want to change the numbers if you have a heavy or super light bag.  Make it work for you.

Score: Number of rounds completed with listed reps.

Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

I just love these choose your own adventure workouts - don't you.  Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the Bar Burpees.  This means you will get your chest and thighs to the ground parallel to your bar.  Jump or step your feet in - then jump over the bar laterally.  Your next rep is the same thing on the other side of your bar.

For the hang power clean and jerks you will start by deadlifting the bar to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bar close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bar close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bar on the shoulder.  Drive through the heels in this catch position to pop the bar off of the shoulders. Move the face.  Press the bar up and yourself down.  Catch in a partial squat with the bar locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your bar.  Jump over.  Turn around for the next rep.

For the thrusters the bar will be on the shoulder with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bar off of the shoulder.  Move the face.  Finish with a press to lock out.  Bar over the middle of the body.  Belly tight.

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

7 Hang DB/KB Snatch Right
7 Hang DB/KB Snatch Left
7 Sit Ups
14 Mountain Climbers

Idea weight for Men: 20-35# DB/KB

Idea weight for Women: 10-20# DB/KB

Score: Total Completed Rounds + any additional reps

Goal: 7 Rounds or more!

For this workout you will do 7 hang dumbbell snatch right- then 7 left- then 7 sit ups (or sub) - then 14 mountain climbers.  Repeat as many times as you can in 16 min!

For the hang dumbbell snatch the dumbbell will start at the hips.  Feet under the shoulders with the heels down.  Hinge forward at the hips, but keep the chest lifted and belly tight.  Bend the knees slightly.  Pull the dumbbell back between the legs slightly.  Keep the arm straight.

Stand up fast.  Shrug working shoulder.  Pull elbow back and outside to keep it close to the body.  Finish by punching it UP!  Finish standing tall with the bicep by the ear.

After 7 of these - switch hands.

For the sit ups we would like to see you touch the ground behind you at the bottom.  Touch your toes at the top.  You can do whatever you want with your feet.  Butterfly, flat on the ground, or even straight out.  If you need to use assistance to come all of the way up - do that!

If you are not able to do sit ups at this time - because you are pregnant/postpartum etc.  Some great sit up subs are slam balls and eye level kb swings!

For the mountain climbers - you will start at the top of a push up/plank position.  Keep the belly tight!  No sagging.  Bring one knee up to the chest/armpit as high as you can!  Keep the butt down!  Then put it back and switch legs!

Each time a knee comes up = 1 rep.  You can even sub elevated mountain climbers for this!

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

20 Alternating Dumbbell Snatch
20 Push Ups
30 Sit Ups

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

PROGRAM B

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

10 Power Snatch
20 Push Ups
30 Sit Ups

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

PROGRAM C

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

20 Alternating Dumbbell Snatch
20 Push Ups
20 GHD Sit Ups

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

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

** You may also choose to do this with the barbell version in Program B.

** Do not do more GHD sit ups than you have done in a workout before - or many more at least.  Scale the number if necessary.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

NOTES:

You will want to choose a dumbbell weight that allows you to finish 20 reps in under 1:30.  Choose a style of push up that allows you to finish in under 1:30.  And scale the 30 sit ups if they take you longer than 1:30.  Ideally you will be able to hold 1 round every 4 min or so.

For the dumbbell sntach the dumbbell will start between the feet.  Feet are shoulder width apart with the heels down.  Hinge at the hips and knees and lift the chest/tighten the belly.  Grab the dumbbell with one hand.

Drive through the heels and stand up hard and fast with the dumbbell - keeping the arm straight.  Once you finish the UP with the knees and hips, shrug the shoulder and pull the working elbow high and outside to keep the dumbbell close as it travels up the body.  From here you may finish with a press out or a pull under into a partial squat/press out.  Finish the the dumbbell locked out over head and the bicep by the ear!

You will alternate hands with each rep.  You may make the transfer off of the ground (as you bring it down) or you may choose to switch hands with the dumbbell back on the ground.  For every set of 20 you end up doing 10 per side.

Don't be sloppy in how you bring the dumbbell down.  Keep the heels down and chest lifted.

For the push ups you may do them from the toes, from the knees, or even elevated on a bar/box/bench etc.  Whatever version you choose - keep the belly tight and avoid sagging or snaking.  Touch your chest and thighs all of the way to the ground.  Press completely to lock out at the top.

We prefer you scale to the knees and keep moving if necessary as opposed to snaking and worming or doing singles with long breaks in between!  Remember the goal is close to 4 rounds or more.

For the sit ups you will touch the ground behind you, come up and touch your toes.  You may do whatever you want with the feet.

If 30 is a large number for you - you may scale to 20 of these as well.

Mamas scale to swings or slam balls.

3 Rounds for Time

Run 400 Meters
20 Pull Ups
30 Box Jumps

RX +: 5 Rounds

(You are ONLY go RX+ unless you finish first 3 rounds in under 13 min!)

RX+ Option: 5-7 Muscle Ups in place of Pull Ups

Score: Total Time

Goal: Under 18 Min (for 3 Round version)

RX + Goal: Under 20 Min

PROGRAM C

3 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Pull Ups
30 Box Jumps

RX +: 5 Rounds

(You are ONLY go RX+ unless you finish first 3 rounds in under 13 min!)

RX+ Option: 5-7 Muscle Ups in place of Pull Ups

Score: Total Time

Goal: Under 18 Min (for 3 Round version)

RX + Goal: Under 20 Min

NOTES:

No barbells, dumbbells or weight needed at all for this one!  We all love a great bodyweight Tuesday.

We made some rules for going RX + because we know you will get more out of going hard in this workout than going long (as is often the case).

For the run - it should be a distance that takes you roughtly 1:30 - 2:15 depending on your running ability.  If you don't have a way to measure, just use the time as a measure.

If you are unable to run for space or weather reasons - you may sub 2 min of double/single unders (don't do a million double unders though please - if you are good at them go 90 seconds max), low step ups, or taps.

For the pull ups you may do strict, kipping, banded, jumping, ring/trx/parallette row, or even a bent over row with dumbbells or a barbell.  You could also sub slam balls or kb swings.  Lots of options if you don't have a pull up spot/bands "yet".

If you want to go extra RX+ you can sub bar or ring muscle ups or jumping, banded, foot assisted etc. versions to throw them in for practice!

Make sure whatever version you choose is a challenge for you and that you choose a number that keeps you in that time frame.  If you are scaling to jumping, banded etc please control the movement and don't worry too much about SPEED during that portion of the workout.  Good movement!!

Pull up style and number should take you no longer than about 1:30.  Many of you will fly through 20 reps in 30 seconds.  If you want to do strict and need to lower the reps to fit the time - do it!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can!  If that height is too much for you - go lower!  Make sure when you jump and when you land that the knees do not cave in!

Stand all of the way up on your box/bench.

You may also sub step ups.  Or, if you don't have something to jump ON - find something to jump OVER!

Please make sure to warm up before the box jumps and we prefer the step down method

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
7 Push Up + Shoulder Taps
7 KB/DB Squat + Press

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

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

(You may also use 2 light dumbbells if that's what you have)

Score: Total Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

So the way this works is you will do 7 of the push up + taps and then 7 of the goblet squat + press.  That is one round.  Your goal is to get as many rounds as you can in 10 min!

For the push up + taps you will do push ups on your toes or knees.  Make sure you touch your chest and thighs at the bottom of each rep.  Lock out completely at the top of each rep.  So sagging or snaking!  Keep the belly tight throughout.  Then once you lock out at the top of each push up you will bring one hand up to touch the opposite shoulder - then do it on the other side.  That is one rep.  Repeat this for 7 reps.

You may also sub elevated push ups + taps!

After you complete 7 push up + taps, you will pick up your KB or DB and hold it at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

From that bottom position you will drive through the heels to stand.  Once you have stood all of the way up - move the face back and press the KB or DB overhead.  Lock out with the biceps by the ears.

If you need to - you may do this without weight.

You may also squat (with or without weight) to a target that is a bit higher if you need to for injury or mobility purposes.

We would rather have you go all of the way down with no weight that squat higher while holding the weight.

Good luck!

Monday RE-test!  This one was actually posted before we were officially taking scores - on Christmas Eve of 2016 and then again on 10/16/2017!  Make sure you log your score for this one!  We will definitely test it again!  See Program C for a version with a bike or row!

ACCESSORY WORKOUTS THAT WORK WELL TODAY:

BUTTS AND GUTS - OLY - POWER

PR0GRAM A

50 MANMAKERS FOR TIME

1 MANMAKER =
PUSH UP
ROW
ROW
SQUAT CLEAN
THRUSTER

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

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

(We haven't had RX+ the first 2 times we posted this one!)

PROGRAM B

50 MANMAKERS FOR TIME

1 MANMAKER =
DEADLIFT
ROW
SQUAT CLEAN
THRUSTER

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#
RX Plus Women: 75#

PROGRAM C

FOR TIME
50 CAL ASSAULT BIKE (same for men and women on this one)
50 MANMAKERS

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

RX + Men: 50# DBs
RX + Women: 25# DBs

May also sub 50 Cal Row!

For the push ups, make sure the chest touches the ground at the bottom and you lock all of the way out at the top!  Go to your knees for this and the rows if you need to!

For the rows you will keep the belly tight and try to avoid rotating too much.  Pull the dumbbell up to your ribs with your elbow going back!

You will then jump your feet in (or step in) pick the dumbbells up with a flat back and perform a squat clean.  Make sure on the squat that the knees are out, heels are down and chest is up!  Butt needs to be lower than the hips!  Drive through the heels to stand and transfer the leg drive into the press!

Get the dumbbells locked out completely over your head with the biceps in the ears!