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!

12 Min AMRAP
5 Burpees
10 Air Squats or Jumping Squats

NO weight needed today!

Score: Total Rounds and Reps Completed in 12 Min.

Goal: 8 Rounds +

NOTES:

For this workout you can choose what kind of burpee AND what kind of squat is right for you!  You will start the clock and do 5 burpees - then 10 squats.  Keep repeating for 12 Min!!

For the burpees you may do regular burpess by placing your hands on the ground - jumping or stepping your feet out- getting the chest and thighs to the ground - pressing the body up - jump or step your feet in- jump and clap.  The push up part may be also performed from the knees.

You may take the push up out if you need to for injury or belly reasons.  OR you may do an elevated burpee on the side of a bench or box instead of on the ground.

For the squats you may perform regular air squats.  These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  You may use a target to help you find depth if necessary.  Ideally you will go down to where your butt is lower than your knees at the bottom.   In this bottom position you need your heels down, knees out, belly tight, chest up!  No rounding or plopping down there!  If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

If you are feeling it - try some jumping squats!  Be sure of course they are appropriate for you and cause no pain or issues.

10 Rounds

Each Round is in a 2:00 Window

Run 200 Meters
6 Deadlifts
15 Air Squats

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

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

ALSO RX +: Do one round every 90 SECONDS!!!

Score:  Total number of rounds you are able to complete in the time window (up to 10)

Goal:  7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)

NOTES:

So the way this works is you will do 10 rounds no matter what.  BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time.  So when the clock starts you run 200 meters, do your 6 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00.  Then repeat from 2:00 - 4:00.

If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.

At some point you may get to where you don't make it in 2:00.  At that point - just finish the remainder of the rounds and don't worry about the clock.  Your score is number of rounds you complete within the time.  So if you choose RX + that time starts from the very beginning at 90 seconds.  The run distance shouldn't take you any longer than about 1:10 at the MOST.  Run hard and shorten it if you need to.

If you are unable to run for space or weather reasons you may choose to do 1 min of jump rope, low step ups, or mountain climbers.

Choose a deadlift weight that you will aim to go unbroken but is going to get heavy.

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.

The squats are unweighted.  Feet are shoulder width apart.  Lift the chest, tighten the belly, and keep the heels down.

PROGRAM A

10 Rounds

Each Round is in a 2:00 Window

Run 200 Meters
8 2 Head Touch DB Deadlifts
15 Air Squats

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

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

ALSO RX +: Do one round every 90 SECONDS!!!

Score:  Total number of rounds you are able to complete in the time window (up to 10)

Goal:  7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)

So the way this works is you will do 10 rounds no matter what.  BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time.  So when the clock starts you run 200 meters, do your 8 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00.  Then repeat from 2:00 - 4:00.

If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.

At some point you may get to where you don't make it in 2:00.  At that point - just finish the remainder of the rounds and don't worry about the clock.  Your score is number of rounds you complete within the time.  So if you choose RX + that time starts from the very beginning at 90 seconds.  The run distance shouldn't take you any longer than about 1:10 at the MOST.  Run hard and shorten it if you need to.

If you are unable to run for space or weather reasons you may choose to do 1 min of jump rope, low step ups, or mountain climbers.

Choose a deadlift weight that you will aim to go unbroken.

 We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit.  This means at the bottom of every rep BOTH heads of the dumbbells need to touch.  This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together.  Heels are down and hands are just outside of the feet.  Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat.  Tighten your belly!  To stand you will drive your heels into the ground and lift the chest.  Squeeze the cheeks to stand all of the way up.  When lowering keep the belly tight and chest lifted.  Reach the butt back and hinge the chest forward.  Remember - BOTH heads of the dumbbells need to touch!

The squats are unweighted.  Feet are shoulder width apart.  Lift the chest, tighten the belly, and keep the heels down.

PROGRAM C

10 Rounds

Each Round is in a 2:00 Window

Row 250
OR
Bike 15 Cal -Men / 10 Cal -Women
6 Deadlifts
15 Air Squats

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

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

ALSO RX +: Do one round every 90 SECONDS!!!

Another option = 4 Sandbag over shoulder in place of deadlifts.

Score:  Total number of rounds you are able to complete in the time window (up to 10)

Goal:  7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)

So the way this works is you will do 10 rounds no matter what.  BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time.  So when the clock starts you row/bike, do your 6 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00.  Then repeat from 2:00 - 4:00.

If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.

At some point you may get to where you don't make it in 2:00.  At that point - just finish the remainder of the rounds and don't worry about the clock.  Your score is number of rounds you complete within the time.  So if you choose RX + that time starts from the very beginning at 90 seconds.

The row/bike  shouldn't take you any longer than about 1:10 at the MOST.  Go hard and shorten it if you need to.

You may also choose to run 200 and do it with the sandbag in this version too.

Choose a deadlift weight that you will aim to go unbroken but is going to get heavy.

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.

The squats are unweighted.  Feet are shoulder width apart.  Lift the chest, tighten the belly, and keep the heels down.