5 Rounds

Run 200 Meters
20 Dumbbell Snatch (Alternating)
10 Half Up / Half Down Shoulder Lunge Left
10 Half Up / Half Down Shoulder Lunge Right

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

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

Score: Total Time

Goal: Under 22 Min

PROGRAM B

5 Rounds

Run 200 Meters
10 Power Snatch
20 Back Rack Lunge

(You may also do the 1/2 up 1/2 down lunges as seen in program A with dumbbells if you would like)

RX Men: 95#
RX Women: 65#

RX+ Men and Women: Full Squat Snatch

Score: Total Time

Goal: Under 22 Min

PROGRAM C

5 Rounds

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
10 Power Snatch
20 Back Rack Lunge

(You may also do the 1/2 up 1/2 down lunges as seen in program A with dumbbells if you would like)

RX Men: 95#
RX Women: 65#

RX+ Men and Women: Full Squat Snatch

NOTES:

Good mover to send you into your holiday weekend!!

The run distance should take you roughly 1 min.  Some faster and some a bit longer, but right around that time.

If you are unable to run for space or weather reasons you may sub 1 min of mtn climbers, no push up burpees, single or double unders, taps, or even low step ups.

The dumbbell snatch is alternating.  So you will switch hands for each rep.  For the set of 20 you will end up doing 10 per side.

The dumbbell will start between the feet.  Heels are down, knees are bent, working arm is long and straight, chest up, back flat, belly tight.

Stand up by driving the heels into the ground and lead with the chest.  Keep the arm straight.  Finish up hard and fast with the legs and hips.  Keep the arm straight and dumbbell close.  Shrug the working shoulder.  Pull the elbow high and outside and keep the dumbbell close.  Pull the dumbbell up the body and finish with a punch/press out and lock out with the bicep by the ear!  Keep the belly tight.  Switch hands either on the way down or on the ground.

For the Half Up Half Down at Shoulder Lunge you will hold one of your dumbbells at your shoulder and the other one will be down at the side.  You will keep the dumbbells in this position as you do either forward, reverse, or walking lunge steps.

You will do 10 reps with a dumbbell up at the right shoulder (left dumbbell down by the side) - then 10 reps with the left dumbbell at the shoulder and the right dumbbell down at the side.

Alternate feet with each step for the entire 20 reps.

Make sure you take a long enough step that your front heel stays down when your back knee GENTLY touches the ground.  Keep the chest up and belly tight.  Drive through the front heel and stand completely with feet together between reps!

12 Min EMOM
(Every Minute on the Minute for 12 Min)
12 Mountain Climbers
6 Push Ups

This one will be TOUGH!  All upper body!  Find a rep count that is challenging but works for you!

Score: Don't worry too much about your score - but so that you can put something put the total reps of push ups you did in the WHOLE workout

So if you do 6 per minute the whole time - your score is 72

Goal: Make this work for you and don't get sloppy

This is an upper body blaster today guys!  The idea isn't chasing a score but finding a challenging but finishable rep scheme and push up style for you!

For the mountain climbers you will be in the top of the push up position.  You will bring one knee up then bring it back down and switch the other knee up.  Each  time a knee comes up = 1 rep.  So alternating legs you end up with 6 per side.

The goal for the mountain climbers is to keep the belly tight (no sagging) but also the butt down (no piking).  You may even do these elevated if you need to!

For the push ups you may do them from the knees, from the toes, or even elevated.  The most important part is to keep the belly tight no sagging or snaking.  Hands should be lower than the shoulders and just outside of shoulder width.  Get the chest and thighs down to touch at the bottom of each rep and lock all of the way out at the top.

Lower the number to 5 per minute or even 4 if you need to in order to finish!

EMOM 12 Min
(Every Minute on the Minute for 12 Min)

10 Push Ups
4 Push Jerks

RX+: Hand Release Push Ups

Score: Weight you choose for the Jerks

Goal: Heavy, but make all of the work happen in the minute and don't have to break jerks.

PROGRAM A

EMOM 12 Min
(Every Minute on the Minute for 12 Min)

10 Push Ups
6 DB Push Jerks

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

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

RX+: Hand Release Push Ups

NOTES:

Upper. Body. Blaster.

Lots of squatting, jumping, and swinging the past few days.  Pressing is what we need!

Pretty simple.  Every minute you will complete 10 push ups and then 4 push jerks.

For the push ups we are looking for a solid body position, belly tight.  No snaking or sagging.  Complete lock out at the top and chest and thighs touch the ground at the bottom.  The hands should be just wider than the shoulders and down by your chest.  When performing the push up the elbows should go out slightly and back.

If you are unable to do this volume of push ups with good form on the feet you have 3 options:  You can do knee push ups (TOTALLY FINE).  You may lower the number slightly (no lower than 7).  OR you may do elevated push ups.

After you complete your 10 push ups at the top of the minute you will perform 4 jerks.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

If at any point you are unable to do 4 jerks in a row and are not making the minute OR start to get super sloppy - lower the weight.

You can also add if it's too easy!

For Time:

4 Rounds
20  V-Ups or Weighted Sit Ups
40 KB Swings

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

RX +: 6 Rounds

Score: Total Time

Goal: Under 12 Min

PROGRAM C

For Time:

4 Rounds
3-5 Bar or Ring Muscle Ups
40 KB Swings

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

RX +: Go up to 7 Bar or Ring Muscle Ups

Score: Total Time

Goal: Under 12 Min

NOTES:

A nice little mover after yesterday's madness.

For this workout you can choose between V-Ups or weighted sit ups.

You could also scale to regular sit ups or even crunches if you need to!

For the V-Ups (lying on the ground) you will touch the ground behind you and straighten your legs.  From there keep the legs and arms straight and hinge at the hips to touch the hands to the toes.  Then go back to lying flat.

For the weighted sit up option you will hold a dumbbell, plate, med-ball, or whatever in your hands.  Touch the ground behind you at the bottom.  Bring it up and touch your toes with it at the top.

Mamas -or those unable to do sit ups - a good sub for this are alternating plank toe touches, dead bugs, or ball slams.

For the KB Swings you will hold a single KB or DB between the legs.  Stand tall with heels roughly under the hips.  You will dip slightly with the hips and knees.  Pull the bell back between the legs with the arms straight, chest up, and back flat.  Drive through the heels and stand up hard and fast.  Guide the KB or DB up and finish overhead with the belly tight!

If this movement is new for you- you may scale to eye level.

Pick a weight that will allow you to do at least 10-15 at a time no problem.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Step Ups (unweighted)
10 Deadlifts
8 Squats or Goblet Squats

Idea Weight for Men: 30-50# Single Dumbbell/Kettlebell OR 15-25# SET of Dumbbells

Idea Weight for Women: 10-30# Single Dumbbell/Kettlebell OR 8-15# SET of Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 or more rounds!For this workout you will do 12 Step Ups (alternating) 10 deadlifts, then 8 squats or  goblet squats.  Keep repeating as many times through as you can in 12 minutes!

For the step ups you will find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 12 will be 6 per side).  Put your whole foot on the step, drive off of the heel and stand all of the way up!

For the deadlifts you will either pull the single KB or DB with both hands from between the feet with the heels roughly shoulder width apart OR if you are using a set of dumbbells you will pull them from outside of the legs with the feet more narrow.

Make sure the heels are down, knees are slightly bent and you have a hinge at the hips but the chest stays lifted and the back flat.  Arms are straight.  Stand by digging the heels into the ground and lifting the chest.  Pretty much - just squeeze your butt and stand all of the way up!  That's it!  To put the weight back down, reach the butt back, keep the heels down, lift the chest and keep the back flat/belly tight.  Bend the knees and don't allow any rounding of the back.

For the goblet squat you may choose to hold weight or not.  You may choose to hold a single KB or DB, or the set.  Even if you are using lighter dumbbells for the other movements - you may choose to just hold one.  Feet are under the shoulders with heels down.  Reach the butt back and down and keep the chest lifted.  Keep the belly tight.  Drive knees out as you go down.  Get your butt lower than your knees if you can do so without plopping or rounding and without any pain or issues.  Keep the heels down.  We would rather have you go all of the way down than use weight.  So only keep the weight if you can get all of the way down.  Drive through the heels, lift the chest and drive the knees out to stand!

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

15 Box Jumps
10 Hang Squat Cleans
5 Thrusters

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds or More

PROGRAM A

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

15 Box Jumps
10 DB Hang Squat Cleans
5 DB Thrusters

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds or More

PROGRAM C

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

15 Box Jumps
10 Alternating Shoulder Sandbag Hang Squat Cleans
5 Side to Side Sandbag Thrusters

NOTES:

Well - this will get you through your humpday....

For the box jumps the ideal RX box height should be 22-24" for Men and 18-20" for women.  HOWEVER - we would love to see you JUMP and want to keep you safe.  So, if you need to lower it to make either of those things happen - DO THAT!

If you are unable to jump at this time - you may sub step ups.

If you just don't have something to jump on - find something to jump OVER!

For this movement use your arms!  Make sure your knees don't cave in on the take off or the landing.  Work to land with your whole foot on the box and stand all of the way up on the box before coming back down.  You may choose to step down or jump down.  We prefer the step down for most people - but leave that up to you!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows. For the next rep you will lower back to the hips.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  Again you will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face and press the bar straight up. Keep belly tight and finish locked out overhead.

For Time

2 Rounds

Run 800 Meters
25 Burpee Pull Ups

RX +: 3 Rounds

You are only allowed to do RX + if you complete the first 2 rounds under 16 Min.

Score: Total Time

Goal: Under 16 Min

PROGRAM C

For Time

2 Rounds

Row 1000 Meters
OR
Bike 60 Cal Men / 45 Cal Women
25 Burpee Pull Ups

RX +: 3 Rounds

You are only allowed to do RX + if you complete the first 2 rounds under 16 Min.

Score: Total Time

Goal: Under 16 Min

NOTES:

Well - there it is.

For this workout the 800 meter run should take you between 3:30 to 4:30 depending on how good a runner you are.  If you don't have a perfect measured distance you can run out 2:00 then turn around and go back!

If you are unable to run for space or weather reasons you may choose to do some low step ups for 4 min, taps,  or if you are up for it 200 Double Unders (300 Singles).

For the burpee pull ups you have a few options.  If you have pull ups - ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar by placing the hands on the ground, jumping or stepping the feet back, getting the chest and thighs to the ground, push up to the top of the push up, jump or step the feet in....

Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!

If your pull up bar is super high and the jump is a LOT.  You can step up onto a few plates to get to the bar.

If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.

If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!

Or you can do 25 burpees + 25 ring/trx rows instead.  You could even do that option with bent over rows!

5 Rounds

Each Round is:

20 Skip Overs
10 Burpee + KB Swing

Rest 1 Min Between Rounds

Idea weight for men: 30-50# DB or KB

Idea weight for Women: 10-30# DB or KB

Score: Total Time (INCLUDING REST- just keep a running clock)

Goal: Under 18 Min

NOTES:

For this workout you will do 20 skip overs.  This can be a skip over your dumbbell or even over a chalk or tape line on the ground (no risk of tripping).  You will basically skip (one foot at a time) over the line side ways.  Then back.  Each skip = 1 rep.  So there and back 10 times.

For the burpee + kb swing you will do a burpee - step up to your kb and then do a swing.  Make sure you don't whack your face on your kb or db!

For the burpee you will place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground, press up, jump or step your feet in, and jump and clap.  The push up portion may be from the knees if necessary!  You may even do elevated burpees.

You should set your kb up close to you, but make sure you don't whack your face.  After you complete 1 burpee you will step up to your kb or db so that it's between your feet.  Grab it with both hands with heels down, bent knees, and chest up!  Arms straight!  Bring it up to ALMOST the top of the deadlift - but from a still slightly hinged at the hip position you will pull it back between the legs and then stand up hard and fast to bring the kb or db to eye level.  Use the drive from your legs and guide it with your arms.

You will then place the kb or db back on the ground with a flat back.  Step back and start your next burpee.

After you have completed 10 reps of those you will rest 1 min.  Complete 5 total rounds!

This workout was originally posted on December 16, 2017!  You've had a whole year to train!  Make sure you go back and check how you did and log this one so we can test it again!!

Program A only today guys!  Super simple one can be done ANYWHERE!  Get after it!

5 Rounds

Each Round is 2 Min:
30 Dumbbell Hop Overs
Max Reps Devil Press
Rest 1 Min

Score is Total Devil Press Reps after all 5 Rounds

YES - HOP OVERS ARE RX FOR THIS ONE!!

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

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

Julian thought it would be "fun" to make the hop overs the prescribed workout.  So - thank him for that!

The way this works is that you have 2 min to do the 30 hop overs and then do as many Devil Press as possible with the remainder of the time.  At the end of 2 min you will rest 1 min and repeat 4 more times.

For the hop overs - it's pretty simple, hop over the dumbbell laterally back and forth.  Each jump counts as a rep.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

You SHOULD be able to get at least 10 reps each round!  Shoot for that or more!

If you don't have the appropriate dumbbells or need to scale to a lighter option, you may do plate burpees OR a burpee into a KB swing as a sub!