18 Min AMRAP
8 Pull Ups
8 DB Step Ups Right
8 DB Push Press
8 DB Step Ups Left

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

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

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

PROGRAM B

18 Min AMRAP
8 Pull Ups
8 Weighted Step Ups Right
8 Push Press
8 Weighted Step Ups Left

RX Men: 75#
RX Women: 55#

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

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

PROGRAM C

18 Min AMRAP
2 Bar or Ring Muscle Ups
8 DB Step Ups Right
4 Handstand Push Ups
8 DB Step Ups Left

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

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

RX+ Men/Women Options: 4 Bar/Ring Muscle Ups / 8 Handstand Push Ups

(Can also choose to do the barbell option for the step ups as seen in Program B)

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

NOTES:

The way this one works is you do 8 pull ups, then 8 DB step ups with the right leg only, 8 DB push press, then 8 DB step ups with the left leg only.  Keep repeating for 18 min!

For this workout you will want to choose a style of pull ups that will allow you to do them in 1-2 sets for the most part each time.

For the pull ups you may choose Strict (feel free to lower the number to 4 if that is the case), kipping, banded, jumping, ring/trx row, parallette row, or even a bent over row works for this one!

Make sure you start with completely locked out elbows at the bottom and bring the chin or chest (or dumbbells) all of the way up at the top each time.

For the step ups you will hold a dumbbell in each hand.  You may, of course, scale this down to a single dumbbell or no weight at all if necessary to keep moving.

For the first set of these you will step up ONLY with the right foot.  You may leave the foot on the box for the entirety of the set of 8 if you want.  Stand all of the way up on the box with both feet each time at the top.

Drive through the heel and don't allow the knee to cave in as you press.  Keep your chest up and belly tight!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Then you will do the 8 steps ups with the LEFT foot only.

Keep repeating for as many rounds as you can in 18 Min!

8 Rounds
24 Plate Hops
12 KB Swings
6 Push Ups

Idea weight for Men: 20-40# DB or KB

Idea weight for women: 8-24# DB or KB

Score: Total Time

Goal: Under 20 Min!

So you will perform the 24-12-6 eight times through.  If you get to that 20 minute mark and are still not done - you may choose to keep working or call it a day.  Ideally you will scale and sub appropriately to allow you to keep moving without taking more than 20 min.

For this workout you will choose something low to the ground (like a 10 lb plate) that you can jump on or over.  You could even draw a chalk line if you want (no risk of tripping!).

For the plate hops you will jump on and off.  That = 1 rep.  Repeat for 24 reps.

If you currently are unable to jump you can switch to 24 skip ups (kind of one foot at a time instead of a 2 foot take off) and skip down.

OR you can do a moderate height step up.

For the swings you will hold a KB or DB with both hands at your waist.  Your heels are shoulder width apart and heels are down.  Stand tall, tighten your belly and keep your arms long and straight.

Hinge at the hip and bend the knees slightly.  Keep the chest lifted and belly tight.  Pull the weight back between your legs.  Stand up hard and fast - keeping your arms long and loose (like ropes). Then once you have made the kettlebell weightless using the legs - guide it up to eye level.

Allow gravity to bring the kettlebell back down. Keep the chest up, arms long, and heels down.

For the push ups you may do them from your knees or even elevated!  The goal is to keep a strong and straight body position.  No worming, sagging, or snaking.  Get your chest all of the way to the ground (or whatever you are using as an elevated surface).  Make sure the hands are just wider than the shoulders and that the elbows go back and out by the ribs and not just OUT like a T shape.

Press all of the way up to lock out at the top - keeping the belly tight!

8 Rounds for Time

24 Double Unders
12 Dumbbell Snatch (Alternating)
6 Lateral Over Dumbbell Burpees

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

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

Score: Total Time

Goal: Under 15 Min!  Can you go under 12? 10?!!

PROGRAM B

8 Rounds for Time

24 Double Unders
8 Power Snatch
6 Lateral Over Bar Burpees

RX Men: 75#
RX Women: 55#

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

PROGRAM C

8 Rounds for Time

24 Double Unders
8 Sandbag Over Shoulder
6 Lateral Over Sandbag Burpees

No RX or RX + on the weights here - just use what you have!

Score: Total Time

Goal: Under 15 Min!  Can you go under 12? 10?!!

NOTES:

For this workout you will want to choose a number or sub for double unders that allows you to keep moving.  If you need to lower the number to even 12 - 15 per round in order to finish them under 45 seconds or so - do that!  Any lower than that and you should sub them out for hop overs (our favorite sub) or single unders.

Remember - when working on your double unders keep your hands low and slightly in front of you.  Controlled speed higher jumps and fast wrists!!

For the dumbbell snatch - the dumbbell will start on the ground between the feet.  Heels are roughly shoulder width apart.  Hinge forward at the hip and bend the knees slightly.  Working arm is long and straight.  Chest up.  Back flat.

Drive through the heels and lift the chest.  Keep the arm straight as you stand.  Stand up hard and fast.  SHRUG the shoulder.  Pull the elbow back to keep the dumbbell close as you guide it up the body.  Finish with a lock out press!!  Bicep by the ear.  Belly tight.  Butt squeezed!

You will switch hands for each rep of the dumbbell snatches.  You can do this as you are bringing the dumbbell back to the ground - or you can do it on the ground.  Whatever you choose, just be safe with it!  And keep those heels down and back flat as you LOWER.  No sloppy lowering!

Each individual dumbbell snatch = 1 rep so for a set of 12 you end up doing 6 per arm.

For the lateral burpees over the dumbbell - pretty self explanatory!  Place your hands on the ground.  Jump or step your feet back.  Get the chest and thighs on the ground (alongside your dumbbell).  Jump or step your feet in.  Jump over the dumbbell laterally (sideways).  Then repeat on the other side!  Each burpee + jump over = 1 rep.

For TOTAL Time (Including Rest)

2 Wall Walks
10 Back Squats
2 Wall Walks
8 Back Squats
2 Wall Walks
6 Back Squats
2 Wall Walks
4 Back Squats
2 Wall Walks
2 Back Squats

Rest 3 Min

2 Wall Walks
2 Back Squats
2 Wall Walks
4 Back Squats
2 Wall Walks
6 Back Squats
2 Wall Walks
8 Back Squats
2 Wall Walks
10 Back Squats

RX Men: 115# - 135#
RX Women: 75#

RX + Men: 155# +
RX + Women: 105# +

Score: Total Time

Goal: TBD when we test it.

PROGRAM A

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

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

(If you have heavier dumbbells and want to go for it - do it!)

Score: Total Time

PROGRAM C

For TOTAL Time (Including Rest)

2 Wall Walks
10 Sandbag Squats
2 Wall Walks
8 Sandbag Squats
2 Wall Walks
6 Sandbag Squats
2 Wall Walks
4 Sandbag Squats
2 Wall Walks
2 Sandbag Squats

Rest 3 Min

2 Wall Walks
2 Sandbag Squats
2 Wall Walks
4 Sandbag Squats
2 Wall Walks
6 Sandbag Squats
2 Wall Walks
8 Sandbag Squats
2 Wall Walks
10 Sandbag Squats

RX = Sandbag + Wall Walk Version

RX+ = Bag, Bar or Dumbbell + Handstand Walks

You can also do the BARBELL or DUMBELL Version and just sub 20 foot handstand walk in place of the wall walks each time.

OR

You can do the handstand walk and the sandbag option together!

NOTES:

If 20 Wall Walks will take you FOREVER - lower to 1 wall walk between squats!  Go on the heavier side for the squats!

Well this one is just mean right?

So the way it works is the back squat number goes down each time - with always 2 wall walks between sets.  We know 2 wall walks sounds doable but they really add up.  DO NOT hesitate to lower that to 1 each time for safety and to be able to keep moving.  Choose a weight for the squats that you will do each set unbroken but that is uncomfortable for you.  You may take squats from the ground or from a rack.  Up to you and what you have available.

For the wall walks you will start at the bottom of a push up with your feet against the wall.  You will press to the top of the push up and start walking your feet up the wall.  Keep your butt squeezed and belly tight.  REALLY avoid overextending.  Walk your feet up the wall and walk your hands closer to the wall.  Ideally you will get your chest all of the way to the wall at the top.  Then you will CONTROL the down by walking the hands back out and the feet back down.  Lower all of the way down to the BOTTOM of the push up before finishing or starting the next rep.  We would prefer 1 REALLY good wall walk over 2 sketchy ones!

If you aren't ready to do these on the wall yet - no problem!  You can sub pike ups with your feet on the box/bench or even inchworms.  Feel free to increase the reps on those to 3 or even 4.

For the back squats the bar will be on the back.  Make sure the chest is up and belly tight.  Feet are under the shoulders with the heels down.  Reach the butt back and down and drive the knees out.  Keep the chest lifted as you go down.  Get the butt lower than the knees at the bottom with no plopping or rounding of the back.  Drive through the heels and push the knees out/lift the chest  to come back up!  Stand all of the way up at the top and squeeze the cheeks!

10 Rounds (20 Min Total)

30 Seconds Lunges
30 Seconds Burpees
30 Seconds Taps
30 Seconds Upright or Ring/TRX Rows

No need for weight today (unless you are doing the upright rows)!  You will go through this WHOLE thing 10 Times - which means you will be moving for exactly 20 min!

Score: Total number of reps (not including taps)

Goal: Move the whole time

This workout is actually a combination of yesterday's workout and today's workout.  You will just rotate stations every 30 seconds.

For the lunges you will alternate legs with each step. You may do forward stepping, reverse stepping, or even walking.  Make sure you take a long enough step each time so that your front heel stays down when your back knee lightly touches.  Be careful not to let that front knee cave in.  If you are unable to go all of the way down - you may shorten it.  If you are unable to lunge you can sub step ups.

For the burpees you will place your hands on the ground, jump or step your feet back, go to your knees (if necessary), get your chest and thighs to the ground, press to the top, jump or step your feet in, jump up!

If you need to take the push up out due to a belly situation, or injury.  You may also do elevated burpees!

Choose a method that will allow you to keep moving!

For the taps you may do these on a stair, a dumbbell, a med ball or kettlebell!

You will basically put it in front of you.  Tap it with your toe, then the other toe, and then do the run/skip motion.

For the rows you may do banded pull down rows (with like stretchy bands in a doorway etc) - you may do ring or TRX rows.  You may also do upright or bent over rows!

If you choose to do the stretchy band rows - or ring/trx rows, make sure you start with a straight arm and pull all of the way to the chest!

For the upright rows you will hold a single kb or db at the hips.  Pull the elbows high and outside, keeping the weight close to the body as you pull up to the chest!

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Run 400 Meters
20 Ring/TRX or Supine Bar Rows

No weight necessary

RX +: If you crazies wanna wear a vest - go for it.

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

Goal: 5 Total Rounds (or close to it)

PROGRAM C

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Bike 30 Cal Men / 22 Cal Women
OR
Row 500 Meters

20 Ring/TRX or Supine Bar Rows

No weight necessary

RX +: If you crazies wanna wear a vest - go for it.

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

Goal: 5 Total Rounds (or close to it)

NOTES:

Put the weights away after those lungesters guys.  Let's strengthen that mid back with some PULLING in a supine (paralell to the floor) position!  There are a bunch of sub options to make this work for your equipment - so make sure to read and watch the demo video!

The 400 meter run should take somewhere between 1:30 to 2:15 depending on your running ability.  If you don't have a 400 measured - just use that as a gauge.  You can also sub taps, a low step up, or even jump roping for that duration of time each round.  You can even go no push up burpees or mountain climbers.

For the rows - the ideal situation would be rings or TRX bands - OR a barbell in a rack set up low enough to allow you to do the pulls from a somewhat parallel to the ground position.  Keep in mind for any of those options that the more parallel to the ground you are - the more difficult these are.  The goal is to start each rep with a straight body and straight arm position and pull all of the way to the chest each time.  Find an angle that allows you to get at least 5 or so  at a time and a set of 20 doesn't take longer than 90 sec or so (might end up being in singles by the end and thats ok.  These are MUCH harder than people think).

To create the angle you can have your feet on the ground - or make it more difficult by bringing feet onto a chair, bench or box.

Other options are single arm dumbbell bent over rows.  Here you will do 40 each time, but I would recommend going 10 Right, 10 Left, 10 Right, 10 Left instead of 20-20.  You will lean against a bench or even a chair or the wall will work.  Pull with a straight arm all of the way to the chest.

You can also do a seated pull with a band in a doorway or wrapped around your pull up bar.  For this workout we prefer this over a pull down to target more of the mid back.  You may want  to anchor your feet against -see video.

Last you could do a bent over row.  This is a lot of bending for this which is is our last choice.

For Time:

50 Lungesters

Every Min on the Min 4 Burpees

RX Men: 75#
RX Women: 55#

RX + Men/Women: 70 Lungesters - 5 Burpees Per Minute

(If you are super duper bad a@@ feel free to try 95 for men and 65 for women)

Score: Total Time

Goal: Under 12 Min.  Can you go under 10?

PROGRAM A

For Time:

50 Lungesters

Every Min on the Min 4 Burpees

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

RX + Men/Women: 70 Lungesters - 5 Burpees Per Minute

(If you are feeling super duper bad a@@ and want to go heavier for RX+ - feel free)

Score: Total Time

Goal: Under 12 Min!  Can you go under 10??

PROGRAM C

For Time:

50 Sandbag Lungesters

Every Min on the Min 4 Burpees

No specific weight for this one.

RX + Option: 70 Sandbag Lungesters and 5 Burpees every minute!

Score: Total Time

Goal: Under 12 Min.  Can you go under 10?

NOTES:

Oh man.  This is gonna stack up.

The way this works - when the clock starts you do 4 burpees (or 5 for RX+).  Then you have the rest of the minute to do as MANY lungesters as you can.  When the minute is up - you start the next minute with 4 burpees.  Then you pick up where you left off with the lungesters.  Keep repeating that for as long as you need to complete 50 lungesters total. (70 for RX+)

For the burpees you will place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press to lockout (top of push up).   Jump or step the feet in.  Jump up and clap!

For the lungester it is a combination of lunge+lunge+thruster.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

ALLL of that = 1 lungester!  Good luck!!

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups

Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)

Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)

Score: Total Number of completed rounds + any additional reps

Goal: 6+ Rounds!

For this workout you can choose what you would like to do for the 30 second portion.  You may do skip overs, taps,  single under jump ropes, low step ups, or even a 30 second bike or row is fine!

Make sure you choose a pace that is uncomfortable but allows you to keep moving.

For the hang power cleans you will hold either a single/DB or KB held at the hips with straight arms.  Feet are between hip and shoulder width with the heels down.  Dip slightly keeping the heels down, allowing the knees to come forward, and keep the chest up.

Stand up fast!  Shrug the shoulders.   Pull the weight up your body like you are zipping up your jacket (keep it close) and then rotate your elbows around underneath it so the weight is supported at your chest.

You may also use a set of lighter dumbbells - one held in each hand for these!

For the sit ups - cut the number down if 15 will take you longer than about 1 minute each time.  Ideally we would like you to touch the ground behind you at the bottom and come up and touch your toes at the top.  If you need to use a bit of assistance (and like I said - to cut the reps) go for it!

Pregnant/postpartum mama sit up sub options that work well are - slam balls (our favorite) or KB Swings!

For this one the KB Swing + Power Clean combo will really add up so feel free to lower the number to 8 each round if that is the option you choose.

PART 1

FOR TIME:
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

Metcon (Time)

PART 2

2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

Metcon (Time)

PART 3

3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!

If you don't have a pull up bar but DO have something like TRX bands in the door you may do doorway band tucks!!  See video!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, the bar will start on the ground.  Hands will be outside of the legs. Feet under the hips roughly.  Knees are bent, bar is close to the body, chest is up, arms are straight.  Stand by driving the heels down and lifting the chest.  Stand up hard and fast (jump) SHRUG the shoulders.  Pull the elbows high and outside to keep the bar close.  Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high.  As you shoot the elbows around you will pull yourself under into a partial front squat.  This weight is light so pull under will be minimal here.  Stand to complete the rep.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!