PROGRAM B:

For Time:

30 Deadlifts
30 Dips
20 Deadlifts
20 Dips
10 Deadlifts
10 Dips

RX Men: 185-205#
RX Women: 125-135#

RX + Men: 225# +
RX + Women: 155# +

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

This is one that you will BLAST through if you go too light or don't challenge yourself with the type of dip you choose.

The weight that you use should not be something you will try to do unbroken.  Choose something that you think you will break once or twice in the 30s and once in the 20s.

For those reps you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

For the dips you have options.  You may do ring dips, bar dips, dips between 2 boxes or something similar, or bench dips.

You may use assistance from bands or even a slight assistance from the legs if necessary too.

If you are just a beast you may want to do strict dips.

You want to choose a type of dip that you will not try to do the set of 30 or 20 unbroken.

For any type you choose you will aim to get your shoulder lower than the elbow at the bottom and lock out completely at the top.

PROGRAM B:

For Time:

45 DB Deadlifts
30 Dips
30 DB Deadlifts
20 Dips
15 DB Deadlifts
10 Dips

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

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

BOTH HEADS OF THE DUMBBELL MUST TOUCH THE GROUND FOR EACH REP TODAY!

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

NOTES:

This is one that you will BLAST through if you go too light or don't challenge yourself with the type of dip you choose.

For those reps you will you start with the dumbbells on the ground.  Feet should be narrow with the weight in the heels.  Knees should be slightly bent, with the chest UP.  Hinge at the hips.  Arms are straight.

To lift the dumbbells you will drive the heels into the ground and lift the chest. Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!  Don't get sloppy just because they are dumbbells!  Go heavier than weights lifted if you can and have the dumbbells for it!

To lower the weight back down you will hinge at the hip and bend the knees.  You MUST TOUCH BOTH HEADS OF THE DUMBBELLS TO THE GROUND FOR THIS WORKOUT!  Keep the weight in the heels and back flat!!!  BEND YOUR KNEES!

For the dips you have options.  You may do ring dips, bar dips, dips between 2 boxes or something similar, or bench dips.

You may use assistance from bands or even a slight assistance from the legs if necessary too.

If you are just a beast you may want to do strict dips.

You want to choose a type of dip that you will not try to do the set of 30 or 20 unbroken.

For any type you choose you will aim to get your shoulder lower than the elbow at the bottom and lock out completely at the top.

PROGRAM C:

For Time:

30 Deadlifts
10 Muscle Ups
20 Deadlifts
7 Muscle Ups
10 Deadlifts
3 Muscle Ups

RX Men: 185-205#
RX Women: 125-135#

RX + Men: 225# +
RX + Women: 155# +

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

NOTES:

You may tweak the number of muscle ups up or down based on your ability.  Goal is to stick to the time frame!

The weight that you use should not be something you will try to do unbroken.  Choose something that you think you will break once or twice in the 30s and once in the 20s.

For those reps you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

Don't feel like you HAVE TO be able to do RX Muscle ups to do this version.  You may do a muscle up scale like jumping bar or ring muscle ups or with the band.  You may do heels on the box muscle ups too!

For Time

6 Rounds
15 KB/DB Deadlifts
10 Dips

Idea weight for Men: 50# KB or 25# Dumbbells
Idea weight for Women: 24-35# KB or 10-15# Dumbbells

Score: Total Time

Goal: 12 Min or less

For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or  a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet.  Weight should be in the heels with the chest up!  Arms stay straight and back stays flat.  You will have a slight bend in the knee and a hinge at the hip at the bottom.  To lift the weight you will drive out of the heels and lift the chest!  Squeeze the butt to stand tall.  To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet.  Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

For the dips you may do these off the edge of a box, chair or bench.  You may also do them between 2 chairs or something of similar heights.  The goal is to get the shoulder lower than the elbow at the bottom and lock out completely at the top.  Use as much or as little assistance from the legs as necessary!

PROGRAM B:

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

5 Hang Power Cleans
5 Push Press
5 Back Squat
10 Lateral Hops Over Your Bar

RX Men: 95#
RX Women: 65#

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

Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

So for this one you will want to pick a weight that you will always try to do the 5 hang power cleans + 5 push press (or a jerk is ok too) + 5 back squats without purtting the bar down.  BUT - not something that will be easy to do that with the whole time.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.  Feel free to go heavier than the written RX+ weight if you are just a beast.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.   Hands just outside of the legs and  feet  under the hips.  Bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep  arms straight and  bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull  elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot  elbows around and through FAST to allow bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with  heels down, knees out, chest up.  Stand to complete the rep and then lower bar back to the hips for the next rep.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   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 barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight to stand.

PROGRAM A:

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

5 DB Hang Power Cleans
5 DB Push Press
5 DB  Squat
10 Lateral Hops Over Your DBs

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

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

Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

So for this one you will want to pick a weight that you will always try to do the 5 hang power cleans + 5 push press (or a jerk is ok too) + 5 back squats without purtting the bar down.  BUT - not something that will be easy to do that with the whole time.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

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.

The dumbbells will be held at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

PROGRAM C:

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

5 Sandbag Hang Power Cleans
5 Sandbag Push Press
5 Sandbag Back Squat
10 Lateral Hops Over Your Bag

No RX or RX+ weight for sandbags.  Use what you've got!  Can take reps up to 7-7-7 if your bag is somewhat light.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

Ok then.

Your first round should take you between 30 seconds to 1 min.  Check the clock to make sure you have scaled properly.  Feel free to go heavier than the written RX+ weight if you are just a beast.

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   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 sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

12 Min AMRAP

5 KB/DB Swing
5 KB/DB Press
5 Goblet Squats
20 Taps

Idea Weight for Men: 30-50# Single DB/KB

Idea Weight for Women: 12-25# Single DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

For this workout the goal will be to do the 5-5-5 without having to put your KB or DB down.  Each round should take about 1 min.

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 press you will hold the weight with both hands at shoulder height.  Tighten the belly and squeeze the cheeks.  Stand up tall.  Move the face out of the way and press the weight straight up over head.  Lock out with the biceps by the ears while keeping the belly tight.

For the goblet squat - hold your KB/DB 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!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you are unable to get to the bottom while holding the weight in a good position (no collapsing, heels down, knees out).  Put the weight down for the squats.  If you need to shorten the depth a bit for pain or injury reasons.  That is ok - but keep working on heels down and knees out.  You may also choose to hold on to something for stability on the way down and up.

PROGRAM A:

7 Rounds for Time AND Quality

30 Double Unders
5 WindMill + Overhead Lunge RIGHT
5 Windmill + Overhead Lunge LEFT
3 Wall Walks or Handstand Walks

RX Men: 40#
RX Women: 25#

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

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

For the windmill + overhead lunge - you will hold the dumbbell in your right hand to start.  You will press the dumbbell up to lock out with your bicep by your  ear.  Feet should be shoulder width apart.

Look up at your dumbbell or kettlebell and continue pressing into it.  Hinge at the opposite hip and allow your opposite arm to touch the leg.  Use your hand on your leg to guide you down as you keep pressing up and looking at the db/kb.  If you CAN - go all of the way to the ankle/floor.  Otherwise - stop where you start to feel like you are losing form.  Keep looking at the weight as you come back up.  Keep the heels down and legs pretty straight the whole time.  A slight bend in the leg that your hand is on is acceptable.

PROGRAM B;

7 Rounds for Time AND Quality

30 Double Unders
10 Overhead Squats
3 Wall Walks or Handstand Walks

RX Men: 75#
RX Women: 55#

RX + Men: 50 Double Unders / 95# +
RX + Women: 50 Double Unders / 65#+

If you are great at overhead squats and want to go heavier - go for it!

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

OVERHEAD SQUAT

For the wall walks you can lower the number to 1-2 if needed in order to keep form.  OR you may practice pike ups with feet on a bench/box etc.

PROGRAM C:

7 Rounds for Time AND Quality

30 Double Unders
3 Turkish Get Ups RIGHT
3 Turkish Get Ups LEFT
3 Wall Walks or Handstand Walks

RX Men: 30-40#
RX Women: 15-25#

RX + Men: 50 Double Unders / 45-50#
RX + Women: 50 Double Unders / 30-35#

Scale weight as MUCH as needed - down to a 2.5 lb plate in order to practice this!

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

I almost NEVER program Turkish get ups in workouts because you HAVE TO move slow.  Which means intensity isn't super high.  These are more of a strength/skill movement than anything.  But since today - that's what this workout is all about - here you go!

You will lie on the floor with the weight in your right hand. Press it up to lockout (like the top of a bench press).  Your right knee will be bent with the foot on the floor.  Your left arm will be out to the side and straight.  KEEP YOUR EYES ON THE WEIGHT THROUGHOUT THE MOVEMENT.

Roll onto your left elbow pressing into the weight in your right hand.  Come onto your left hand.  PULL your left leg back and through to the knee behind you (keep pressing and looking at that weight!).  Now you are in the bottom of a lunge.  Stand up with the weight still overhead.

On the way back down its reverse.  Step back with the left leg to the bottom of the lunge.  Place the left hand on the ground.  Sweep the left leg through to a sitting position.  Come down to the left elbow.  Roll back to a lying position.

3 on the right side then 3 on the left per round.

USE a 2.5 lb plate if you need

For the wall walks you can lower the number to 1-2 if needed in order to keep form.  OR you may practice pike ups with feet on a bench/box.

5 Rounds
30 Seconds of Single Unders, Jog, Row, Bike, or Taps
5 Unweighted Windmills Right
5 Unweighted Windmills Left
5 Inchworms

No weight needed!  Watch full video demo today to see the windmills!

Score: Total Time

Goal: Don't worry so much about time today and focus on really good practice of these movements.

You may choose what you would like to do for the 30 second portion.  The idea is to move the entire 30 seconds each time at an uncomfortable but sustainable pace.

For the windmills you will stand with the feet shoulder width apart.  Place one hand on the inside of the thigh (same side) and one hand over head.  Look up at that hand.  Tighten your belly.  Keeping the legs relatively straight hinge at the side of the hip and slide the other hand down the inside of the leg (for guidance) go to the knee (or lower if you can).  Then stand back up to full standing.  MOVE SLOW!  Look at the hand in the air the whole time.  If you want to try adding a light 5lb weight or something - that is fine.  Keep the heels down!

For the inchworms you will place hands down on the ground in front of you.  Walk your hands out to the top of the push up.  Perform a push up (put the knees down if you need to).  Keep the torso in a rigid position.  No snaking or sagging of hips.  Press back up.  Walk the hands back in to the feet and stand up.

PROGRAM A:

4 Rounds for Time

Run 200 Meters
12 Dumbbell Burpee Squat Cleans
Run 200 Meters
12 Burpee Pull Ups

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

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the DB burpee squat clean.  You will have the hands on the DBs.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in. Make sure the chest is up, knees are bent and heels are down.  Feet may be out or inside of DBs. Stand with the DBs and pick up speed!  Extend your legs and hips  to get some upward momentum.  Add a shrug at the top. Drop into a full squat and catch the DBs on your shoulders and get the elbows in front. Think about dropping or pulling your body DOWN under the DBs rather than pulling them UP to your shoulders.

 Do not get sloppy on the way down.  Keep the chest up as you lower them and bend your knees!!

For the burpee 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 -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 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 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

PROGRAM B:

4 Rounds for Time

Run 200 Meters
8 Burpees
8 Squat Cleans
Run 200 Meters
12 Burpee Pull Ups

RX Men: 95#-115#
RX Women: 65#-75#

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

You can go heavier if you want...but keep it within the time goal!

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

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 squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee 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 -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 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 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

PROGRAM C:

4 Rounds for Time

Run 200 Meters (Or Bike/Row Option Below)
12 Sandbag Burpee Squat Clean
Run 200 Meters (Or Bike/Row Option Below)
12 Burpee Pull Ups

If using sandbag - no RX or RX+.  Use what you've got.

If using bar or dumbbells- refer to Program A/B for the weights.

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

Bike Option: Sub 200 Meter Runs for 15 Cal Bike (Men), 10 Cal Bike (Women)

Row Option: Sub 200 Meter Runs for 250 Meter Row

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run/row/bike should take no longer than 1:15.  If you need to lower the distance - do that!

For the sandbag burpee squat clean you will place your hands on the sandbag.  Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag.                                                                                               

For the squat clean you will make sure your knees are bent and chest is UP/back is flat.  Keep the arms straight and dig the heels into the ground as you pick up the sandbag.  Once past the knees you will almost JUMP and shrug the shoulders with straight arms.  Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward.  Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the burpee 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 -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 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 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

TEAM VERSION:

4 Rounds for Max Reps

Partner 1: Run 200 Meters
Partner 2: Max Dumbbell Burpee Squat Cleans
then
Partner 1: Max Dumbbell Burpee Squat Cleans
Partner 2: Run 200 Meters
then
Partner 1: Run 200 Meters
Partner 2: Max Burpee Pull Ups
then
Partner 1: Max Burpee Pull Ups
Partner 2: Run 200 Meters

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

RX+: 5 Rounds

Score: Total Reps of both movements - from both partners combined.

Goal: Fun.

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the DB burpee squat clean.  You will have the hands on the DBs.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in. Make sure the chest is up, knees are bent and heels are down.  Feet may be out or inside of DBs. Stand with the DBs and pick up speed!  Extend your legs and hips  to get some upward momentum.  Add a shrug at the top. Drop into a full squat and catch the DBs on your shoulders and get the elbows in front. Think about dropping or pulling your body DOWN under the DBs rather than pulling them UP to your shoulders.

 Do not get sloppy on the way down.  Keep the chest up as you lower them and bend your knees!!

For the burpee 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 -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 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  3 burpees + 3 ring/trx rows instead back and forth.  You could even do that option with bent over rows!

4 Rounds

1 Min Low Step Ups
6 Burpees
12 Squats
1 Min Low Step Ups
6 Burpees
12 Ring/TRX Rows or UPRIGHT row

No weight needed!!!

Score: Total Time

Goal: Under 20 Min

For this workout the step ups should be low.  This is so that you are moving consistent for the whole movement and its more about elevating heart rate than a super hard lower body strength movement.  Think the height of a regular stair or 2.

For the burpees you will place your hands on the ground.  Step or jump the feet back.  Bring knees down if you need to.  Do a push up keeping the belly tight!  Elbows go BACK and not flare OUT.  No sagging or snaking. Come all of the way down to the ground with the chest and thighs.  Jump or step the feet in.  Hop and clap.

You may OF COURSE sub no push up burpees or elevated burpees if necessary.

For the squats you will do just air squats (no weight) today.

"For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep."

For the ring/TRX Rows you will choose the angle of your body based on your strength.  The more parallel to the ground you are - the more difficult these become.  Start with a straight arm.  Keep the body and belly tight to hold position.  Pull all the way to your chest.  Elbows go back.

If you don't have a way to do rows you may do an upright row with your KB or a DB.  Keep the shoulders back and down.  Belly tight.  Pull the weight up your body like you are zipping up your jacket.  Lower back to the waist.

PROGRAM A:

3 Rounds

20 Dumbbell Snatch
20 Box Jump Overs
20 Dumbbell Snatch

Rest 1 Min between Rounds

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

RX+ Men: 15 DOUBLE Dumbbell Snatch / 30 Box Jump Overs
RX+ Women: 15 DOUBLE Dumbbell Snatch / 30 Box Jump Overs

Do NOT go RX+ if you can't keep rounds under 5 min.

Score: TOTAL TIME for ENTIRE workout (including rest)

Goal: Under 17 Min

NOTES:

The way this works is you will do 20 dumbbell snatch - then 20 box jump overs - and back to 20 dumbbell snatch!  Rest 1 Min between rounds!

Keep in mind that if you do go up to the dumbbell dumbbell snatches that this will be a LOT of reps.  This is why we dropped the number to 15 per round.  DON'T GET SLOPPY!

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20 you end up doing 10 per side.

If you choose to do the double dumbbell snatch:

"The double dumbbell snatch is just that.  the technique is the same, just using both hands at once!

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep."

For the box jumps overs 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! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump ON and then over - just find something to jump OVER completely.

As always - you can sub a step up and over as well.

PROGRAM B:

3 Rounds

10 Power Snatch
20 Box Jump Overs
10 Power Snatch

Rest 1 Min between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115#+ / 30 Box Jump Overs
RX + Women: 75# / 30 Box Jump Overs

Do NOT go RX+ if you can't keep rounds under 4:30.

Score: TOTAL TIME for ENTIRE workout (including rest)

Goal: Under 17 Min

NOTES:

The way this works is you will do 10 power snatch - then 20 box jump overs - and back to 10 power snatch!  Rest 1 Min between rounds!

Choose a weight that you will be able to complete snatches in 1-2 sets.  At least you think you will be able to.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the box jump overs 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! Jump or step off of the other side.  That = 1 rep.

If you don't have something to jump ON and then over - just find something to jump OVER completely.

As always - you can sub a step up and over as well.

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

** Make sure to check out the video demo of this warm up on Members Only!

Metcon (AMRAP - Rounds and Reps)

10 Min AMRAP
10 Alternating Hang Dumbbell Snatch
10 Alternating Reverse Lunges

Idea weight for Men: 25-35# DB

Idea weight for Women: 10-20# DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 RoundsFor this workout you will alternate back and forth between these movements for 10 min.  You will also alternate IN the movement each time by performing one on the right, then one on the left.

For the single DB Hang Power Snatches you will bring the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly.  Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 5 per arm per round.

For the reverse lunges you will step BACKWARDS into a lunge.  We like this lunge because the working glute stays planted!  So you are more likely to keep that heel down and drive out of it!

If you are unable to step backward - you can switch it to a regular lunge.

Either way - make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Drive out of the front heel to stand all of the way up at the top.  You will alternate feet with each step so you will do 5 reps per leg per set.

If you are unable to do a lunge for injury reasons you may sub a step up or even a squat.

PROGRAM A:

5 Rounds

40 Double Unders
20 Wall Balls

RX Men: 20#ish Ball
RX Women: 13-15# Ball

RX + Men and Women: Go Up to 50 DU and 30 Wall Balls Each Round

Ideal wall ball target height is between 9-10'.  BUT - it's your workout and we encourage you to modify to meet your needs both in ability and for your workout space.

Score: Total Time

Goal: Under 20 Min

NOTES:

Pretty simple today but it will be a GASSER!  The main instruction will be to scale the double unders (either in number or choosing a different movement) if the 40 reps will take you longer than about 1:30 or so each time.  If you need to lower to 30 or even 25 - that is fine.  Any lower than that and you will kind of change the stimulus of the workout so we encourage you to just switch do either dumbbell hop overs, mountain climbers, or even double rep single unders. (We like the hop overs best).

"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."

PROGRAM B:

5 Rounds

40 Double Unders
15 EMPTY BARBELL Thrusters

RX Men: 45# Bar
RX Women: 35-45# Bar

RX + Men and Women: Go Up to 50 DU and 20 Thrusters Each Round

Ladies - if you have a 35# Bar - awesome. If not - go for the 45# and lower to 10 reps per round if you need to in order to make the time goal.

Score: Total Time

Goal: Under 20 Min

NOTES:

Pretty simple today but it will be a GASSER!  The main instruction will be to scale the double unders (either in number or choosing a different movement) if the 40 reps will take you longer than about 1:30 or so each time.  If you need to lower to 30 or even 25 - that is fine.  Any lower than that and you will kind of change the stimulus of the workout so we encourage you to just switch do either dumbbell hop overs, mountain climbers, or even double rep single unders. (We like the hop overs best).

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

PROGRAM C:

5 Rounds

30 Cal Row Men / 23 Cal Row Women
OR
25 Cal Bike Men / 18 Cal Bike Women
THEN
20 Wall Balls  OR Shoulder to Shoulder Sandbag Thrusters

RX Men: 20#ish Ball
RX Women: 13-15# Ball

RX + Men and Women: Go Up to 50 DU and 30 Wall Balls Each Round

Ideal wall ball target height is between 9-10'.  BUT - it's your workout and we encourage you to modify to meet your needs both in ability and for your workout space.

You may ALSO do the sandbag version with the Double Unders as seen in Program A/B.

If your sandbag is super heavy - lower the number of thrusters to 12-15 Reps.

Score: Total Time

Goal: Under 20 Min

NOTES:

So you have your choice of Double Unders, Bike, or Row.  Then you can choose between wall ball or sandbag.  You could even use the barbell version with the bike/row if you wanted to.

Pretty simple today but it will be a GASSER!  The main instruction will be to scale the double unders (either in number or choosing a different movement) if the 40 reps will take you longer than about 1:30 or so each time.  If you need to lower to 30 or even 25 - that is fine.  Any lower than that and you will kind of change the stimulus of the workout so we encourage you to just switch do either dumbbell hop overs, mountain climbers, or even double rep single unders. (We like the hop overs best).

That same time frame goal applies with the Row/Bike distance if you choose to use one of those options.

"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 doing the side to side sandbag thrusters:

 You will have the bag on one shoulder.  Squat to the bottom.  Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

TEAM VERSION:

In Teams of 2 Complete

5 Rounds

40 Double Unders (Each)
50 Wall Balls (combined - one person works at a time)

RX Men: 20#ish Ball
RX Women: 13-15# Ball

RX + Men and Women: Go Up to 50 DU and 60 Wall Balls Each Round

BOTH can double under at the same time until you have EACH hit 40 double unders.  Only ONE person works at a time on the wall balls and it's 50 reps per round COMBINED.

Ideal wall ball target height is between 9-10'.  BUT - it's your workout and we encourage you to modify to meet your needs both in ability and for your workout space.

Score: Total Time

Goal: Under 20 Min

NOTES:

For the team version BOTH team members will do the 40 double under every time and will work at the same time.  Then - when they move to the wall ball - they will work one at a time.  You may break these up however you want.

Pretty simple today but it will be a GASSER!  The main instruction will be to scale the double unders (either in number or choosing a different movement) if the 40 reps will take you longer than about 1:30 or so each time.  If you need to lower to 30 or even 25 - that is fine.  Any lower than that and you will kind of change the stimulus of the workout so we encourage you to just switch do either dumbbell hop overs, mountain climbers, or even double rep single unders. (We like the hop overs best).

"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."