PROGRAM B

2 Rounds for Time

50 Wall Balls
40 Hang Clean and Jerks

RX Men: 20#ish Ball, 75# Bar
RX Women: 12-15# Ball, 55# Bar

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

Score: Total Time

Goal: Don't die.  JK.  Under 20 min.  Can you go under 15?

PROGRAM A

2 Rounds for Time

50 Wall Balls
40 DB Hang Clean and Jerks

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

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

Score: Total Time

Goal: Don't die.  JK.  Under 20 min.  Can you go under 15?

TEAM VERSION:

In Teams of 2:

2 Rounds for Time

100 Wall Balls
80 Hang Clean and Jerks

RX Men: 20#ish Ball, 75# Bar
RX Women: 12-15# Ball, 55# Bar

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

Score: Total Time

Goal: Don't die.  JK.  Have Fun!

NOTES:

This workout is a peacocks playground!  Smart breaks and keep moving!

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.

If you don't have a ball or have low ceilings you may sub light thrusters with like a single kettlebell or single dumbbell / empty bar!

Pick a weight for the hang clean and jerk that you will be able to do at least 7-10 when you pick it up.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

1 Min on 1 Min off for 14 Min:

7 Deadlifts
Max Reps Dips

2 Scores:

Weight for Deadlift
+
Total Dip Reps

RX+ Options - weighted dips OR Muscle ups

Goal: Unbroken but Heavy deadlifts for YOU + 7 or more dips!

PROGRAM A

1 Min on 1 Min off for 14 Min:

5 Single Leg Deadlifts Right
5 Single Leg Deadlifts Left
Max Reps Dips

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

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

RX+ Option - weighted dips

Score: Total # of Dips Performed!

Goal: 7 or more dips per round.

PROGRAM C

1 Min on 1 Min off for 14 Min:

7 Deadlifts
Max Muscle Ups (or scale)

2 Scores:

Weight for Deadlift
+
Muscle Up or Scale reps!

Goal: Unbroken but Heavy deadlifts for YOU + 3 or more muscle ups

NOTES:

For this workout you will enter 2 scores.  YOu will enter what weight you chose for the deadlifts.  You will choose something that is heavy for you to complete 7 reps but allows you to move well and not have to break.  You get a full min rest - so you should be able to go pretty heavy!

The way it works is when the clock starts you do 7 heavy deadlifts.  Then you have the rest of the minute to do as many dips as possible.  When the minute is up - you rest a full minute before going again.  Do this for a total of 7 rounds.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  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.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  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.

Dips may be performed on rings, parallettes, a dip station, between 2 boxes - or whatever you can find!  Make sure you lower your body down so that your shoulder is lower than your elbow at the bottom.  Press completely to lock out at the top.  These may be performed as strict or kipping.  Keep the rings in close.  Elbows should go BACK not out!

You may use a band, jump assist, or even one foot on the ground to scale.  You can also scale to a deficit push up or deficit push up from the knees if necessary. (TRX Push Ups or Ring Push Ups work too!)

If you are a dip ninja - you may go RX + and add weight or swap to muscle ups!

7 Rounds for Time

7 Single Leg Toe Touch Right
7 Single Leg Toe Touch Left
7 Dips
Rest 30 Seconds

No weight needed today!

Score: Total Time (including rest)

Goal: Under 20 Min

NOTES:

The way it works is when the clock starts you do 7 single leg toe touches on the right, then 7 single leg toe touches on the left. Then you will do 7 dips or sub.  After you complete all of that you look at the clock and rest exactly 30 seconds before you go again.  Complete that whole thing 7 times.

For the single leg toe touch you will stand on one foot and bring either one or both hands to touch the ground by the foot.  Allow the back leg to lift in the air - or if you need to you may leave the non working toes on the floor slightly behind you.

Fight not to twist.  Allow a slight bend in the knee - as much as you need to keep the back flat and belly tight.  Keep the chest lifted and keep the heel down!  Squeeze the butt to stand up.

Dips can be on the end of a bench - between 2 boxes or something similar, on rings, or even a dip station.  You may use bands or even use a little bit of a leg assist.  Find an option that works for your current equipment and ability.

The goal for these will be to get locked out at the top pressing the shoulders down (try not to let the shoulders creep up to the ears).  Get the shoulders lower than the elbows at the bottom and don't allow the elbows to flare out!  Keep them in tight!  Press to lock out completely at the top of each rep!

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

2 Inchworms
8 Alternating Step Ups
12 Plate Hops

No weight needed for this one!

Score: Total Completed Rounds and Reps

Goal: 8 Rounds +

For the inchworm you will place your hands on the ground in front of you.  Walk your hands out until you are at the top of the push up.  From here complete either a push up on the toes, or go to the knees and do a push up. Make sure you go all of the way down - chest and thighs touch the ground at the bottom.  Keep belly tight!  No sagging or snaking!  Then press back up and walk the hands back to the feet.  Stand completely.

If you need to take the push up out for prig belly or shoulder injury reasons - that is fine.

Each step up counts as one rep so you will do 4 per side but alternating.  Guys should be closer to 16-20" inches and girls around 12-16"!  Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the step then come down and switch feet.

For the plate hops you will jump on something lower than your step.  This can be 3" or 10-12" - up to you.  Find a height that you are comfortable actually hopping up onto.  We would rather have you actually jump off of both feet lower than have to sub this out!  So even if it's just a 10# plate or a text book - that's totally fine!

If you are unable to jump at this time and since this workout already has step ups - sub a Russian KB/DB Swing (to eye level only).

8 Rounds for Time

1 Wall Walk
8 Alternating Weighted Step Ups
12 Box Jump Overs

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

RX + Men: 2 Wall Walks / 50# DBs
RX + Women: 2 Wall Walks / 35# DBs

Option: Sub Wall Walk for 10-20' HS Walk

Score: Total Time

Goal: Under 18 Min

PROGRAM B

8 Rounds for Time

1 Wall Walk
8 Alternating Back Rack Step Ups
12 Box Jump Overs

RX Men: 95#
RX Women: 65#

RX + Men: 2 Wall Walks / 115#
RX + Women: 2 Wall Walks / 75#

Option: Sub Wall Walk for 10-20' HS Walk

Score: Total Time

Goal: Under 18 Min

NOTES:

For the wall walks you will start in the bottom of the push up position with your feet against the wall.  You will press to the top of the push up and start to walk your feet up the wall as you walk your hands back.  Keep the belly tight and avoid overextending.  Bring your chest all of the way to the wall at the top.  Then, keeping your belly tight and butt squeezed, walk your hands back out to the top of the push up and lower the chest and thighs all the way to the floor.

If you are not ready for the full wall walk yet - no worries - you may sub 2 pike walks or 2 inchworms instead!

Each step up counts as one rep so you will do 4 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

For the box jump over you will face your box and jump onto the top then jump or step down on the other side.  We usually prefer you perform these FACING the box with a step down - but will allow you to make your own judgment call for that.

Each time up and over = 1 rep.

Make sure you aim to land with your entire foot (both feet) on top of the box each time.  Watch for the knees caving in on take off and landing and work to avoid that.  We would love to see you actually JUMP so lower the height as much as necessary to make that happen.

If you don't have something to jump ON - find something to jump over.

If you are unable to jump at this time and since this workout already has step ups - sub a Russian KB/DB Swing (to eye level only).

4 Rounds

1 Min Taps, Row, Jog, Bike, Single Unders
1 Min Ring/TRX/Upright Rows

Rest 1 Min

1 Min Taps, Row, Jog, Bike, SingleUnders
1 Min Dumbbell or KB Deadlifts

Rest 1 Min

Idea weight for Men: 30-55# KB/DB or light weight dumbbell pair

Idea weight for Women: 12-25# KB/DB or light weight dumbbell pair

Score: Total number of row and deadlift reps added together

Goal:  100 Total Reps (Average of 12-12 each round)

NOTES:

So the way this works is that you will do 1 min of taps, jog, row, bike, or jump rope - straight into as many reps of a ring or band row or an upright row.  Then you will rest 1 min.  Then you will repeat that same concept with 1 min of taps, jog, row, bike, or single unders - straight into 1 min of max KB or DB deadlifts. Then rest 1 minute again.  You will do that WHOLE thing 4 times.

Choose 1 option for the jog, row, bike, taps, or jump rope option and use it for the entirety of the workout.  You don't count any of the reps of that stuff into your score.  Only the reps of the rows and deadlifts.

If you choose ring, trx, parallette rows, or even a band pull down for this workout make sure you come to a fully straight arm at the bottom each time and pull your all of the way to your chest at the top. Pull those elbows back and remember the more parallel to the ground you are -the more difficult these become!

If you choose to do the upright row you will hold the weight at your waist.  Keep your shoulders pulled back and down and keep the belly tight.  Pull the elbows high and outside like your are zipping up your jacket.  Pull to the middle of the chest and then lower back down to a straight arm.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  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. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

4 Rounds

In a 2 Min Window:
Run 200 Meters
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Run 200 Meters
Max Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +
(Go heavier if you want)

Score: Total number of pull up and power clean reps added together

Goal:  100 Total Reps (Average of 12-12 each round)

PROGRAM A

4 Rounds

In a 2 Min Window:
Run 200 Meters
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Run 200 Meters
Max DB Power Cleans in Remainder of Time

Rest 1 Min

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

RX + Men: 50# DBs
RX + Women: 35# DBs
(Go heavier if you want)

Score: Total number of pull up and power clean reps added together

PROGRAM C

4 Rounds

In a 2 Min Window:
Row 250 Meters
OR
15 Cal Bike (Men) / 10 Cal Bike (Women)
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Row 250 Meters
OR
15 Cal Bike (Men) / 10 Cal Bike
Max Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +
(Go heavier if you want)

Program C Option: Sub Sandbag Over Shoulder in place of power cleans!

Score: Total number of pull up and power clean reps added together

NOTES:

The run distance for this workout should take roughly 45 seconds to 1:15 seconds.  If you don't have a way to measure - find something that takes roughly a minute - but don't sandbag the pace!

If you are unable to run for space or weather purposes - a couple good subs would be one minute of single or double unders, 1 min of lower box step ups, 1 min taps, 1 min no push up burpees.

For the pull ups you may choose whatever style you want to work on.  Ideally you will pick something that is a challenge for you, but will allow you to get at least 10 or so reps each time.  We don't want you beasts getting over 100 - 120 pull ups or so - so if you want to do strict - this would be a great workout to throw those in.

Other options are kipping, ring row, supine barbell row, TRX Row, Parallette bar row.  Probably don't go with the bent over row today since we have power cleans.  Heck you could even do a banded lat pull down!

For this power clean, choose a weight that will allow you to get 10-15 or so reps. 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. Stand fully to complete the movement.

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Then

Rest 3 Min

Then

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Idea weight for Men: 30-50# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Time including the 3 min Rest

Goal: Under 22 min TOTAL

NOTES:

This one will be QUITE the leg burner.

So the way this works is you do the 3 rounds of 20-10-10.  Then you rest 3 min and do the 3 rounds again!

For the lunges you may do them holding your DB or KB in the goblet position or you may do them unweighted.  Up to you!

These lunges may be reverse stepping, forward stepping, walking, or even assisted (holding on to a post or a chair etc).

The main goal here is that we take a long enough step that we are able to keep the front heel down when the back knee touches.  Don't allow the knee to cave in and keep that chest up!  If you are unable to go all of the way down, even with assistance you may do partial range or even try subbing a step up.

These lunges are alternating so the 20 total will end up being 10 each side.

For the goblet squats you will hold the kb or db at the chest.  Feet are shoulder width apart.  Reach the butt back and down.  Drive the knees out.  Keep the belly tight and fight to keep the chest lifted!  Get the butt lower than the knees at the bottom WITHOUT allowing any collapsing or rounding of the back!  Keep those heels down and knees out!  Stand all of the way back up at the top.

If you need to - you may do the squats with no weight!  We would rather see you go all of the way down with no weight in a good position than go partial reps holding the weight.  You can even use a target or assistance if necessary!

For the burpees you can choose a style that works for where you are at today.  These might be regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  See video demo for examples of each!

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Min

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

PROGRAM A

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 DB Facing Burpees
12 Lungesters
12 DB Facing Burpees
9 Lungesters
9 DB Facing Burpees

Rest 3 Min

9 Lungesters
9 DB Facing Burpees
12 Lungesters
12 DB Facing Burpees
15 Lungesters
15 DB Facing Burpees

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

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

Score: Total Time

PROGRAM C

For the Sandbag option you will perform the movement just like the front squat with the bar - only holding the sandbag instead!

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Sandbag Facing Burpees
12 Lungesters
12 Sandbag Facing Burpees
9 Lungesters
9 Sandbag Facing Burpees

Rest 3 Min

9 Lungesters
9 Sandbag Facing Burpees
12 Lungesters
12 Sandbag Facing Burpees
15 Lungesters
15 Sandbag Facing Burpees

No RX or RX + for this one - just use what you've got!  Make sure it's not so heavy that you are having to break a TON on this one though!

Score: Total Time

NOTES:

Welcome to the Lungester!  For this movement you will have the bar in the front rack position.  Bar is on the shoulders with the elbows high.  Because you will eventually need to press it, you will need to keep your fingers all underneath it, so loose grip KIND of - but still able to transition to the thruster.

You will do a reverse lunge with the right then step back forward.  Reverse lunge with the left.  Step back forward.  Then a thruster (front squat + push press).

For the lunges you will step BACKWARD.  Make sure you take a long enough step that the back stepping knee can kiss the ground while the front heel stays down.  Don't allow the front knee to cave in.  Drive off of the front heel to stand completely.

For the thruster you will have your feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees out.  Fight to keep the chest and elbows UP.  Keep the belly tight and do not allow any plopping or roundness in the back at the bottom.  Get the butt lower than the knees at the bottom.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way, keep the belly tight and press to complete lockout with the bar over the middle of the body and the biceps by the ears.

Lower the bar back down to the shoulders and start the next rep with the lunges again.

1 LUNGESTER = LUNGE+LUNGE+THRUSTER.

For the bar facing burpees you will need to do the burpee portion facing the bar.  Get the chest and thighs to the ground.  Jump or step the feet in.  Then, facing the bar - jump over it.  Turn around and do the next rep on the other side.  Each burpee + jump = 1 rep.

Choose a weight for the Lungesters that you think you won't have to break much.  At least - you are not breaking because it is heavy - more because you are winded.  You shouldn't ever be in danger of failing a rep due to weight!

Have fun with this one!  And let us know what you think!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 KB/DB Swings
12 Sit Ups / Dead Bugs
15 Single Unders/Taps/ Line Hops

Idea weight for Men: 35-55# KB or DB

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

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

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 to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the sit ups you will ideally touch the ground behind your head at the bottom and come up and touch your toes at the top.  If you need a bit of assistance with a band - you can use that.  If 12 is a lot for you in a row - lower to 8 or even 6!

You can also do dead bugs.  For these you will lie on the ground and press your low back into the ground by contracting the belly!  Hands and feet are in the air (like a dead bug plopped on his back).  From here (keeping your back pressed down) lower your right leg straight and left arm above your head.  Bring back. (That's one rep).  Then do the same on the other side!

If you are currently unable to do sit ups or dead bugs another great sub would be a slam ball!  Great for prego or PP mamas!

You may choose between 15 single under jump ropes, line hops (lateral hops over a line on the ground), or taps (like running in place where your toe comes up and taps your dumbbell or kb - each tap counts as 1 rep).

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Hang Double Dumbbell Snatch
15 Sit Ups/V-Ups
30 Double Unders / Dumbbell Hop Overs

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

RX+ Men/Women: Go Up to 10 Hang Double Dumbbell Snatch each round

Option: Sub Sit Up option for Toes to Bar / Knee Ups

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM B

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Hang Power Snatch
12 Sit Ups/V-Ups
30 Double Unders / Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (10 Reps)
RX + Women: 65# + (10 Reps)

Option: Sub Sit Up option for Toes to Bar / Knee Ups

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM C

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Hang Power Snatch
8-12 GHD Sit Ups
30 Double Unders / Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (10 Reps)
RX + Women: 65# + (10 Reps)

Do NOT do more GHD sit ups than you have done in the past!  Choose a number that works for YOU!

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

For the hang double dumbbell snatches you will start by deadlifting the dumbbells to your waist. Then you will hinge at the hips and bend the knees, stand up hard and fast.  Keep the chest up and arms straight.  Make sure the knees are driving OUT.  Lift the dumbbells by driving the heels down and lifting the chest.  Keep the arms straight.  Pick up speed and almost JUMP!  Shrug the shoulders and then complete in one fluid motion a guide UP with the arms (keeping the dumbbells as close as possible) and a press to lock out with the biceps by the ears at the top.  Press into the dumbbells and keep the chest up and belly tight.

You may also sub a simple KB Swing for these.

DO not go up to RX+ reps if you are breaking them up.  The goal should be for unbroken sets here!

For the sit up portion you have lots of options.  You can do regular sit ups - touch the ground behind you and touch your toes at the top.  You may do V-Ups or Crunches.  You can even spice it up a bit with toes to bar or knee ups!

Whatever you choose - make sure you aren't having to break really more than twice per set.  The goal is to keep moving!

For the last part if 30 double unders will take you longer than 1 in - lower to 20.  If it will still take you over a minute - switch the movement!

You can do dumbbell hop overs (our favorite option in place of double unders).  You can even draw a chalk line on the ground to hop over if you are worried about tripping.

Single unders are an option too, if you really want to throw them in. Take the reps up to 60 if you choose those!