PROGRAM B:

20 Min EMOM
Every Minute on the Minute for 20 Minutes

3 Power Cleans
3 Front Squats
3 Jerks
All 9 reps performed every minute.

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

RX + Men: 135# +
RX + Women: 95# +

** Everyone will have one movement that is their limiting factor.  Pick the weight based off of that movement.

Score is weight used - note successful completed rounds in comments.

NOTES:

Many of you will need to go lighter than RX for this workout.  Drop the ego and choose a weight that is challenging for yourself but where you can move well with.

Many of you will also be able to go heavier than RX +.  Same thing - choose a weight that is challenging for you, but you will be able to move well and safe.

Do not be afraid to change the weight mid workout.  This could be because the weight you chose is too light - or because it's too heavy.  If you are still breezing through at 7 min in - add a little.  If you are BARELY making it at 7 min in - you're in trouble and you should probably take some off.

For the power clean - you will pull each rep from the ground.  There should be a slight bend in the knee, heels down, chest up, arms straight, bar close to the body.  Pull the bar from the ground by driving your heels in and lifting your chest.  Pull the bar into the body.  Once past the knees you will jump and shrug the shoulders.  Keep the bar close to the body as you pull the elbows high and outside and pull your body DOWN into a partial squat.  The bar will land on the shoulders with the elbows high.

For the front squats - you will reach your butt back and down.  Feet should be shoulder width with the heels down.  Keep the elbows high and belly tight with the bar resting on the shoulder.  Drive the knees out and get to where your butt is lower than your knees at the bottom with the chest up and heels down.  Drive through the heels and reach up with the elbows/chest to stand.

You may jerk or push press.  Either way you will dip the torso straight down keeping the bar on the shoulders with the belly tight.  Keep the heels down and allow the knees to come forward and slightly out.  Drive through the heels HARD out of the dip to send the power from your legs INTO the bar.  From here move your face out of the way and either press the bar Up (push press) or press yourself down as the bar goes up (push jerk).  Stand with belly tight!

PROGRAM A:

20 Min EMOM
Every Minute on the Minute for 20 Minutes

4 DB Power Cleans
4 DB Front Squats
4 DB Jerks

All 12 reps performed every minute.

RX Men: 40#
RX Women: 25#

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

** Everyone will have one movement that is their limiting factor.  Pick the weight based off of that movement.

Score is weight used - note successful completed rounds in comments.

NOTES:

Many of you will need to go lighter than RX for this workout.  Drop the ego and choose a weight that is challenging for yourself but where you can move well with.

Many of you will also be able to go heavier than RX +.  Same thing - choose a weight that is challenging for you, but you will be able to move well and safe.

Do not be afraid to change the weight mid workout.  This could be because the weight you chose is too light - or because it's too heavy.  If you are still breezing through at 7 min in - grab heavier bells OR add a rep of each.  If you are BARELY making it at 7 min in - you're in trouble and you need to lower.

For the power clean - you will pull each rep from the ground.  There should be a slight bend in the knee, heels down, chest up, arms straight.  Pull the weight from the ground by driving your heels in and lifting your chest.  Once past the knees you will jump and shrug the shoulders and pull your body DOWN into a partial squat.  The dumbbells will land on the shoulders with the elbows high.

For the front squats - you will reach your butt back and down.  Feet should be shoulder width with the heels down.  Keep the elbows high and belly tight with the dumbbells resting on the shoulder.  Drive the knees out and get to where your butt is lower than your knees at the bottom with the chest up and heels down.  Drive through the heels and reach up with the elbows/chest to stand.

You may jerk or push press.  Either way you will dip the torso straight down keeping the weight on the shoulders with the belly tight.  Keep the heels down and allow the knees to come forward and slightly out.  Drive through the heels HARD out of the dip to send the power from your legs INTO the weight.  From here move your face out of the way and either press the dumbbells Up (push press) or press yourself down as the weight goes up (push jerk).  Finish with biceps by the ears and belly tight!

PROGRAM C:

20 Min EMOM
Every Minute on the Minute for 20 Minutes

3 Sandbag to Shoulder(s)
3 Sandbag Front Squats
3 Sandbag Jerks

All 9 reps performed every minute.

No RX or RX+ here.  If your bag is light you may want to go up in weight.

Score is weight used (bag weight) - note successful completed rounds in comments.  Note how many reps of each movement you did per minute in comments as well.

NOTES:

For this one you can do either a sandbag to shoulder (do not go over).  This can be done with a ball.  OR you can do a sandbag power clean from the handles.

For the front squat you can rack the bag across your shoulders - or you can bear hug it.

You can do shoulder to shoulder push press or you can do actual sandbag push press from the front of the shoulders.

Can't fit all instructions for each.  But here are the general notes:

For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.

"For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and 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 and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each 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.

10 Rounds
5 DB/KB Hang Power Clean
5 Air Squat
5 Push Up

Idea weight for Men: Single KB or DB - 30-50#, or 2 lighter dumbbells 20-25#

Idea weight for Women: Single KB or DB - 12-25#, or 2 lighter Dumbbells - 10-15#

Score: Total Time

Goal: 10-12 Min or Less

NOTES:

For this one you may use a single kb/db or a pair of lighter dumbbells.

For the hang power clean you will deadlift the DB/KB to the "hang" position at the hips with straight arms, 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 and shoot the elbows around and through FAST to allow the DB/KB to land at the shoulder/chest. You can pull yourself under slightly if you are comfortable and catch in just a partial front squat with the heels down, knees out, chest up.

For the air squats you will put the weight down.  Stand with feet shoulder width apart.  Heels down.  Stand tall. Belly tight.  Reach the butt back and down.  Keep belly tight and chest lifted.  Heels down and knees driving out.  Get the butt lower than the knees at the bottom with the heels down, knees out, chest up, butt back.  NO COLLAPSING!  Raise the hands up to help keep chest lifted.

If you are unable to go that low without shifting forward or collapsing.  You may squat to a target.  You can also use a pole or chair or something to help you balance.  Don't PULL on it to come up though.  Use your legs and booty!

For the push ups you may do regular, knee, or even elevated push ups.  Keep the belly tight and torso in a solid position. Elbows should do BACK and not flare out.  Bring chest and thighs down to touch together.  No worming or snaking to come up!

PROGRAM A:

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Devil Press

NO REST BETWEEN ROUNDS

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

No RX + Today!!  Just go for it!  No need to go heavier.  Just go HARDER!

Score: Total Devil Press  Reps ONLY.

NOTES:

So the way this works.  When the clock starts you run 400 meters.  Then you have until the clock hits 4:00 to do as many devil press as possible.  When the clock hits 4:00 - you run 400 meters again.  And so on for 4 total rounds or 16 min.

You will have 2 min + each time for devil press.  Ouch.  This one will be an EASY one to peacock or get sloppy.  Don't do that please.  Ha ha.

The run distance should take you roughly 1:30 to 2:15.  If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round.  Do NOT get sloppy.  Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time.  Or see Program B for the plate burpee option!

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!

PROGRAM B:

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Plate Burpee

NO REST BETWEEN ROUNDS

RX Men: 35-45# Plate
RX Women: 25-35# Plate

No RX + Today!!  Just go for it!  No need to go heavier.  Just go HARDER!

Score: Total Plate Burpee Reps ONLY.

NOTES:

So the way this works.  When the clock starts you run 400 meters.  Then you have until the clock hits 4:00 to do as many plate burpees as possible.  When the clock hits 4:00 - you run 400 meters again.  And so on for 4 total rounds or 16 min.

You will have 2 min + each time for plate burpees.  Ouch.  This one will be an EASY one to peacock or get sloppy.  Don't do that please.  Ha ha.

Pro plate burpee tip.  Put a 5lb plate on the ground where you will be placing your bigger plate down each time so it lands on top of it.  This will give you a little gap of room so you don't squish your fingers.

The run distance should take you roughly 1:30 to 2:15.  If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round.  Do NOT get sloppy.  Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time.  You can even lower to regular burpees if you need to!

You can also sub a burpee + KB Swing!

For the plate burpee you will place the plate on the ground with your hands on it.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press UP.  Jump or step your feet in.  Make sure the heels are down and chest is up, belly tight.  Lift the plate by driving through the heels fast!  Shrug the shoulders and punch the plate up overhead - finishing with the biceps by the ears!

PROGRAM C:

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters (or row/bike option below)
Max Reps Burpee + Sandbag Over the Shoulder

NO REST BETWEEN ROUNDS

No RX or RX+ today.  Just use the bag you've got!

Row option: 500 Meters

Bike Option: 30 Cal Men / 22 Cal Women

Score: Total Burpee Sandbag Over Shoulder  Reps ONLY.

NOTES:

So the way this works.  When the clock starts you run 400 meters.  Then you have until the clock hits 4:00 to do as many burpee + sandbag over the shoulder as possible.  When the clock hits 4:00 - you run 400 meters again.  And so on for 4 total rounds or 16 min.

You will have 2 min + each time for burpee + sandbag over shoulders.  Ouch.  This one will be an EASY one to peacock or get sloppy.  Don't do that please.  Ha ha.

The run distance should take you roughly 1:30 to 2:15.  If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

You may also choose to do the row/bike option for this workout.  500 meter row or 30 Cal Bike Men / 22 Cal Bike Women!

For the sandbag burpee + over the shoulder.  You will do a burpee either with the hands on the bag or next to the bag.  Then you will get the bag between the feet.  Heels down.  Hands either on handles or slightly under your bag/ball.  Chest up.  Knees bent.  Stand by digging heels into the ground.  Pull the bag into the body.  Stand up hard and fast.  Roll the bag/ball up the body and over the shoulder.  Avoid a HUGE lean back.  Keep the belly tight.

16 Min AMRAP
1 Min Jog, Row, Bike, Taps, Single Unders
8 Burpee + Swing

Idea weight for Men: 25-40#
Idea weight for Women: 10-25#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

For the 1 min portion of each round you may pick what you want to do or what you have available.  Make sure you keep moving the entire minute at a pace that is uncomfortable but sustainable.

For the burpee + swing it's just that!

1rep = Burpee + KBS                                                                          

-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. Grab your kettlebell or dumbbell and deadlift it to the waist.  Keep the back flat and don't pick it up sloppy.  Then perform ONE kettlebell swing!

-For the swing you will   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!

Place bell down and do next rep.

You may do a knee push up burpee, or even a no push up burpee for these if you are super sore from yesterday.  You are always welcome to do an elevated burpee too!

If adding the swing is too much - just take it out and do regular burpees!

PROGRAM B:

5 Rounds

Each Round is:

7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

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

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

PROGRAM A:

5 Rounds

Each Round is:

7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges

Rest 1 Min

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

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

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 DB front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the DB front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

PROGRAM C:

5 Rounds

Each Round is:

2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 3 Muscle Ups
RX + Women: 75# + / 3 Muscle Ups

Muscle Ups may be Bar or Ring

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 2 muscle ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the muscle ups you may even lower the number to 1 rep if necessary to keep moving in this workout.  That will still end up being 15 total.  You may choose bar or ring for this.

You may even choose to do a jumping bar or ring muscle up, banded, or feet assisted transition just for practice if you want to.

Or if you end up wanting to do the first round or 2 with muscle ups and then the rest with pull ups - that is ok too!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

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

7 Ring/TRX/Upright Rows
8 Lunges

No weight needed!  Use something manageable for upright rows if you choose that option for the first part.

Score: Total Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

For the first part ideally you will do a ring row, TRX row, some sort of band pull down.  OR if you don't have any of those options you may do an upright row.

If doing a band or ring row.  Make sure you start with straight arms.  Pull the elbows back and bring the bands all of the way to the rib cage on the sides.  USE YOUR BACK!  Then control the lower to all of the way straight.  Remember that the more parallel your body is to the ground, the more difficult these are.

You may also do a stretchy band pull down.  Seated or standing start with straight arms and pull all of the way to the sides with the elbows back and down.

If doing an upright row stand with a kb or db in both hands at the waist.  Pull the shoulders back and down.  Shrug then pull the elbows high and outside and the weight up your body like you are zipping up your jacket.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

If lunges cause you pain or issue - you may sub step ups!

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

30 Double Unders/Mountain Climbers
15 KB/DB Swings
10 Sit Ups

RX Men: 45-55# DB/KB
RX Women: 30-35# DB/KB

No  Need for RX+ Today.  This is a turn your brain off and move type of day

Score: Total Number of Completed Rounds + Any Additional Reps.

Goal: 8 Rounds +

This one is a great one for a day that you really don't have a lot of time, space, equipment, or when you just need a good mental break mover.  For me, that is Thursday.

For the double unders we want you to keep these under or around 1 min each time.  You may choose to lower to 20 reps OR you can choose to do mountain climbers or dumbbell hop overs.  All are legit.

Choose a KB weight that you will mostly be able to do unbroken, with occassional momentary breaks for the grip potentially.

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 all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

You may also do these holding a dumbbell with both hands!

For the sit up you will do whatever you want with the feet.  Touch the ground behind you at the bottom and come up and touch the feet at the top.

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

20 Mountain Climbers
10 KB/DB Swings
7 Sit Ups

Idea weight for Men: 30-40# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Number of Completed Rounds + Any Additional Reps.

Goal: 8 Rounds +So this SHIFT workout is almost identical to the regular Program A workout today.  This will give you a great idea of how we scale things down a bit to make the SHIFT version and how SOMEDAY you will be able to ease into the regular workouts - if you want to that is.

For the Mountain Climbers you will start out in the top of a push up position.  You may do this elevated if necessary.  Make sure the belly is tight and that the hips aren't sagging.  Bring one knee up into the chest/armpit - followed by the other.  You may move through these fast - like a running motion or move through more slowly!

If you are unable to do mountain climbers you may also sub low step ups!

Choose a KB weight that you will mostly be able to do unbroken, with occassional momentary breaks for the grip potentially.

For the swings - usually in SHIFT we encourage eye level 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!

You may also do these holding a dumbbell with both hands!

For the sit up you will do whatever you want with the feet.  Touch the ground behind you at the bottom and come up and touch the feet at the top.

If you are unable to do sit ups - you may sub ball slams or even dead bugs!

PROGRAM B:

For Time:

30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

RX Men: 95#
RX Wome: 65#

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

Score: Total Time

Goal: Under 18 Min

NOTES:

Choose a load you can perform at least 10 reps unbroken at the beginning.

Break up the barbell reps into sets of 5 to 10 but make sure to keep the rest short.  Just keep breathing and move at a consistent pace on the burpees.

For the Hang Squat Cleans start by deadlifting the barbell to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Stand up hard and fast, shrug the shoulders.  Pull yourself down under the barbell and rotate the elbows around quickly so that you land in the bottom of the squat with the elbows pointing forward and the bar on the shoulder.  Heels are down, knees out, butt lower than knees.  Keeping the chest and elbows up, belly tight and back flat stand up all the way.

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

For the Back squat the bar will be on your back. Hands outside shoulders, feet under shoulders. Keeping your chest up and  belly tight reach your butt back and down, keep the heels down, drive the knees out. Butt should be lower than the knees at the bottom.  Lead with the chest and drive your heels through the floor to stand all of the way up at the top of each rep.

For the burpee you will place the hands on the ground just outside shoulder width apart.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to no-push-up burpees, or even elevated burpees.

PROGRAM A:

For Time:

30 DB Hang Squat Cleans
30 Burpees
30 DBThrusters
30 Burpees
30 DB Squats
30 Burpees

RX Men: 40# DBs
RX Wome: 25# DBs

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

Score: Total Time

Goal: Under 18 Min

NOTES:

Choose a load you can perform at least 10 reps unbroken at the beginning.

Break up the DB reps into sets of 5 to 10 but make sure to keep the rest short.  Just keep breathing and move at a consistent pace on the burpees.

For the Hang Squat Cleans start by deadlifting the DBs to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Stand up hard and fast, shrug the shoulders.  Pull yourself down under the weight and rotate the elbows around quickly so that you land in the bottom of the squat with the elbows pointing forward and the weight on the shoulders.  Heels are down, knees out, butt lower than knees.  Keeping the chest and elbows up, belly tight and back flat stand up all the way.

For the Thrusters, the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach your butt back and down and get to the bottom of the squat with the weight on the shoulders, keeping the elbows high.  Stand up hard and fast to pop the DBs off of the body.   Press the weight straight up. Keep your belly tight and finish with arms locked out overhead, biceps in line with or slightly behind the ears.

For the DB squat the DBs will be on your shoulder. Hands outside shoulders, feet under shoulders. Keeping your chest up and  belly tight reach your butt back and down, keep the heels down, drive the knees out. Butt should be lower than the knees at the bottom.  Lead with the chest and drive your heels through the floor to stand all of the way up at the top of each rep.

For the burpee you will place the hands on the ground just outside shoulder width apart.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to no-push-up burpees, or even elevated burpees.

PROGRAM C:

For Time:

30 Sandbag Hang Squat Cleans
30 Burpees
30 Sandbag Thrusters
30 Burpees
30 Sandbag Back Squats
30 Burpees

No RX or RX+ for this one!  Just use the bag you've got.  Lower the sandbag reps to 20 if your bag is super heavy.

Score: Total Time

Goal: Under 18 Min

NOTES:

Break up the sandbag reps into sets of 5 to 10 but make sure to keep the rest short.  Just keep breathing and move at a consistent pace on the burpees.

For the hang squat clean you will deadlift the sandbag to the hips. 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 sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps 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, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

For 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!

You may also choose to do a thruster from the front of the shoulder and press to lock out overhead.

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.

For the burpee you will place the hands on the ground just outside shoulder width apart.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to no-push-up burpees, or even elevated burpees.

10 Rounds

10 Goblet Squat + Press Overhead
10 Step Ups (Alternating)

Idea Weight for Men: 30-50# DB/KB - OR - Set of Lighter Dumbbells

Idea Weight for Women: 12-25# DB/KB - OR - Set of Lighter Dumbbells

Score: Total Time

Goal: Under 15 Min

For this workout you will choose a weight and a height for the step up that will allow you to move safely, with no pain, and consistently.  Of course it is fine if you need to make small breaks to put the weight down etc, but in general you shouldn't need more than 2 sets per round.

For the Goblet Squat + Overhead Press (ok ok it's a thruster).  You will hold the KB or DB at the chest.  Feet should be shoulder width apart heels down.  Chest is lifted, belly tight.  Reach the butt back and down and drive the knees out.  Keep the chest lifted and avoid any rounding of the back or collapsing.  Ideally you will get the butt lower than the knees at the bottom.  Stand up by driving through the heels.  Then - keeping your belly tight - move your face back and press the weight over your head.  Finish locked out with the biceps by the ears at the top!

For the step ups - find a height that challenges you - but allows you to feel good stepping up AND down.  Step with your WHOLE foot on the box.  Make sure the knee doesn't collapse in when you step up.  Stand all of the way up on the box.  You will alternate feet with each step, so for each set of 10 you end up doing 5 per side.

PROGRAM B:

As Far As Possible in 16 Min

Run 100 Meters
1 Deadlift
Run 100 Meters
2 Deadlifts
Run 100 Meters
3 Deadlifts
Run 100 Meters
4 Deadlifts...

Keep adding 1 Deadlift Every Time Until Time is UP!

RX Men: 185-205#
RX Women: 115-135#

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

Some of you definitely need to go lighter.  Some of you super beasts can go way heavier.  Read instructions on how to find the right weight.

Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)

Goal: Complete 10 Deadlift Round +

NOTES:

Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.

For the deadlifts, 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.  Arms stay straight the whole time.

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.

PROGRAM A:

As Far As Possible in 16 Min

Run 100 Meters
2 Single Leg Deadlifts (alternating - 1 per side)
Run 100 Meters
4 Single Leg Deadlifts (alternating - 2 per side)
Run 100 Meters
6 Single Leg Deadlifts
(alternating - 3 per side)
Run 100 Meters
8 Single Leg Deadlifts
(alternating - 4 per side)
...

Keep adding 2 Single Deadlifts (ALTERNATING) Every Time Until Time is UP!

RX Men: 40# DBs (one in each hand this time)
RX Women: 25# DBs(One in each hand this time)

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

If you are UNABLE TO KEEP GOOD FORM with the single leg deadlift either lower to one dumbbell only or perform regular dumbbell deadlifts for this workout.

Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)

Goal: Complete 16 Single Leg Deadlifts Round +

NOTES:

Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

For the single leg deadlifts you will hold a dumbbell or kb in each hand. Fight not to twist.  Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom.  Keep the back flat and belly tight and squeeze the butt to stand up.  Arms are long and to the side.  NO rounding of the back.  Heel stays down!

Lower to only one dumbbell if you need to - or if you are really struggling you can do these unweighted or switch to regular deadlifts.

PROGRAM C:

As Far As Possible in 16 Min

Run 100 Meters (or row/bike option below)
1 Sandbag Over Shoulder
Run 100 Meters
2 Sandbag Over Shoulder
Run 100 Meters
3 Sandbag Over Shoulder
Run 100 Meters
4 Sandbag Over Shoulder
...

Keep adding 1 Sandbag Over Shoulder every round until you run out of time!

No RX or RX+ - Just use the bag you've got!

Row/Bike Option (in place of 100 Meter Runs):

Row: 10 Cal Men / 8 Cal Women

Bike: 8 Cal Men / 6 Cal Women

** You are also welcome to do the Row/Bike Option with regular or single leg deadlift found in Program A/B

Score: Round of Sandbag Over Shoulder COMPLETED + Any Additional Reps (Run Counts as 2 reps)

Goal: Complete 16 Single Leg Deadlifts Round +Run should take roughly 30-45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time.  So go for it, but don't peacock it!

NOTES:

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

For the sandbag over shoulder you can either grip the bag by the handles OR you can wrap your hands underneath.  Bag should be between your feet.  Heels are down, knees are bent, chest is up, back is flat, belly tight.  Drive through your heels and pull the bag into your body.  Once past the knees stand up hard and fast and roll the bag up and over the shoulder.

TEAM VERSION:

As Far As Possible in 24 Min

Partner 1:
Run 100 Meters
1 Deadlift
then
Partner 2:
Run 100 Meters
1 Deadlift
then
Partner 1:
Run 100 Meters
2 Deadlifts
then
Partner 2:
Run 100 Meters
2 Deadlifts
then
Partner 1:
Run 100 Meters
3 Deadlifts
then
Run 100 Meters
3 Deadlifts
...

Keep alternating and adding 1 rep each time it is your turn until time runs out!

RX Men: 185-205#
RX Women: 115-135#

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

Some of you definitely need to go lighter.  Some of you super beasts can go way heavier.  Read instructions on how to find the right weight.

Score: Round of Deadlifts COMPLETED by BOTH teammates + Any Additional Reps (Run Counts as 2 reps)

Goal: BOTH Complete 10 Deadlift Round +

NOTES:

For the team version we expect you guys to run ALL out pretty much every time.  You will be getting plenty of rest between rounds so don't hold back!

The best way to do this is a 50m out - 50 m back.  If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.

If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!

Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.

For the deadlifts, 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.  Arms stay straight the whole time.

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.