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!

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.

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!

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.

4 Rounds

Rest 2 Min Between Rounds

20 Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

No weight needed!

RX+ Men/Women - Take all of these numbers up to 30 each round.

OR

RX+ Option: Wear a Weight Vest.

Score: Slowest Round ONLY

Goal: Under 4-5 Min or Less Rounds

NOTES:

Pretty simple here guys.  The goal is to keep each round under 4 min so that means NOT doing the 30 reps if it's taking you longer than that - and also choosing the appropriate pull up and push up style to get through those in less than 1 min or so each.

Your score is ONLY your slowest round.  This is to encourage you to pace them out all similar and not peacock the first round!  With that said - go for it and try to maintain it!!!

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 pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row.  Jumping is an option but is a lot of leg if you do that version.

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in a min or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a jump over or a burpee and you are set.

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

10 Squats
10 Ring/Band/Upright Rows
10 Push Ups
10 Sit Ups

No weight needed!

Score: Total Rounds and Reps Completed in 15 Min

Goal: 7 Rounds +

NOTES:

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.

If you are unable to go all of the way down, or if you tend to collapse at the bottom - you may choose to use a target right at parallel.  STILL FOCUS on heels down and knees out!  Don't get sloppy and use your target as a seat!  Tap it and stand right back up!

For the row part you may do ring, TRX band, bar in rack, parallette, or even bands you pull down from like a doorway system etc.  You may also sub an upright row with your KB or DB!

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 30-40 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in 30 sec or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

If you need to use assistance to come all of the way up you may do that.  Attach a band to something or use a towel etc to get all of the way up and lower under control.

A good sub for mamas for this would be dead bugs, kb swings, or ball slams!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a hop over or a burpee and you are set.

PROGRAM B:

5 Rounds

Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM A:

5 Rounds

Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM C:

5 Rounds

Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

The Row/Bike Distance should take you 1:30 to 2:15.  If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

7 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB

Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one you will choose what you would like to do for the 1 Min of moving part.  You may jog, do taps or jump rope.  Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height.  The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight.  Allow the working arm to hang straight down from the shoulder.  Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage.  Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press.  Then do both on the other side.

For the press you will bring the DB or KB to the shoulder.  You may do these seated or standing.  Make sure the rib cage is pulled down and belly tight.  Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

PROGRAM B:

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
8 Thrusters
15 KB/DB Swings

RX Men: 75# Thrusters, 50-55# KB/DB, 22-24" Box
RX Women: 55# Thrusters, 30-35# KB/DB, 18-20" Box

RX+: Do more rounds.  Lol.

If you think you can keep the rounds fast and almost unbroken with a heavier swing, or higher jump - go for it.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps 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! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

This version has a little different rep scheme with a thruster weight that is slightly heavier than the "sub for wall ball" light thruster option in program A.  This weight should definitely be something that even when you are tired you won't break more than once.

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.

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!

PROGRAM A:

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls
15 KB/DB Swings

RX Men: 20#ish Ball, 50-55# KB/DB, 22-24" Box
RX Women: 13-15#ish Ball, 30-35# KB/DB, 18-20" Box

RX+: Do more rounds.  Lol.

If you think you can keep the rounds fast and almost unbroken with a heavier swing, or higher jump - go for it.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 9 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps 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! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

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.

No Ball?  Low Ceilings?  No problem!  For this workout you will do goblet squat thrusters with your KB or DB!

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.

PROGRAM C:

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls or 8 Thrusters
30 Second Sled Push

RX Men: 75# Thrusters OR 20# Wall Ball, 22-24" Box
RX Women: 55# Thrusters OR 13-15# Wall Ball, 18-20" Box

RX+: Do more rounds.  Lol.

The weight on the sled is HIGHLY dependent on what sled you have and your surface.  Find a weight and distance that you can move for the entire 30 seconds without having to stop.  Not necessarily RUNNING - but you should be able to run with it when you're fresh.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps 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! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

Wall Ball and Thruster technique are almost identical.  With the ball - you throw it - with the thruster you press to lockout!  Either way...

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.

For the sled push - test a 30 second distance in your warm up.  You can do an out and back or you can go OUT one round and BACK the other.  Don't worry about timing it each time.  Just find the distance in warm up and use it for the workout.

You can do this with a pull OR push sled!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

10 Plate Hops/Jump Overs/Skip Overs
10 Goblet Squats
10 KB/DB Swings

Idea weight for Men: 25-40# KB or DB
Idea weight for Women: 10-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 10 Rounds +

NOTES:

20 Min?! Yes!!

We usually don't go this long in the SHIFT programming - but thought we would give you guys a challenge today!  The goal is to find a pace that works for you.  Break the movements into 5-5 each time if you need to.  You've got this!

You have some choices for the first movement.  You can do plate hops or jump onto a low step - something like that.  You may also decide to jump OVER something like a dumbbell on the ground or even just a chalk line drawn on the ground.  If you do this you will jump over - turn around and jump over back.  Each jump = 1 rep.  OR you can choose a slightly less impact skip over.  Skipping one foot at a time over the dumbbell,  or chalk line etc laterally.

Choose something that you are comfortable with, that you can keep moving, but that will challenge you.  If you start with jumps and need to go to skips as the workout goes on.  That is fine.

For the goblet squats 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 tend to collapse at the bottom and lose position - do these with no weight.  If you are unable to go all of the way down at this time, you may choose to squat to a slightly higher target.

For the swings you will hold the weight with both hands at the waist.   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 guide it up to eye level.

PROGRAM B:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

RX +: 40 Double Unders and 10 Toes to Bar/Shoot Throughs

2 Scores:

Score 1: Weight You Chose for the Workout (choose something challenging but that allows you to move correctly)

Score 2: Total Number of Power Clean Reps for All 8 Rounds Combined

NOTES:

Goal: Choose a weight that will allow you to get between 4-7 Reps per round.  No more than 8.  No less than 3.This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 8 cleans per round - up the reps to RX+ - or if you feel you can up the weight with good technique - do that!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM A:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

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

RX + Men: 50# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs
RX + Women: 35# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs

Score: Total Power Clean Reps

Goal: 65 Reps +

NOTES:

This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 10-12 cleans per round - up the reps to RX+ - even if you keep the weight on the dumbbells the same!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders 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.

PROGRAM C:

SLED OPTION!

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls or 8 Thrusters
30 Second Sled Push

RX Men: 75# Thrusters OR 20# Wall Ball, 22-24" Box
RX Women: 55# Thrusters OR 13-15# Wall Ball, 18-20" Box

RX+: Do more rounds.  Lol.

The weight on the sled is HIGHLY dependent on what sled you have and your surface.  Find a weight and distance that you can move for the entire 30 seconds without having to stop.  Not necessarily RUNNING - but you should be able to run with it when you're fresh.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps 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! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

Wall Ball and Thruster technique are almost identical.  With the ball - you throw it - with the thruster you press to lockout!  Either way...

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.

For the sled push - test a 30 second distance in your warm up.  You can do an out and back or you can go OUT one round and BACK the other.  Don't worry about timing it each time.  Just find the distance in warm up and use it for the workout.

You can do this with a pull OR push sled!

8 Rounds

30 Seconds of Taps/Single Unders/Low Step Ups
16 Mountain Climbers
8 KB/DB Deadlifts

Idea weight for Men: 25-40# Single KB/DB - OR - Set of 15-25# DBs

Idea weight for Women: 12-25# Single KB/DB - OR - Set of 8-15# DBs

Score: Total Time to Complete

Goal: Under 13 Min

NOTES:

Once again for this one you will have a few options for the first movement.  Today you will choose between single under jump rope reps, taps (one toe taps kb or db, then other in almost a running fashion), or low step ups (think 8-12").

Make sure you pick what works best for you and move the entire 30 seconds each time.

For the mountain climbers you will start out in a top of push up position - plank.  You will make sure that you aren't sagging your hips and that your butt isn't too high in the air either.  Bring one knee up to the chest/armpit - and back -then the other.  Keep that belly tight and butt down.  Each time a knee comes up = 1 rep.  So for each setoff 16 each knee will come up 8 times.

You may also do these elevated if necessary!

For the deadlifts you will either have a dumbbell or kb between the feet - OR - you may have 2 lighter dumbbells outside of the feet.

Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

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.

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Wall Walk
8 KB Swings
10 Box Jump Overs

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

RX +: 2 Wall Walks Each Time

Completely unnecessary but if you want to use a heavier KB or DB to swing - go for it!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

NOTES:

For the wall walk you will start in the bottom of a push up with the feet against the wall.  You will start walking the feet up the wall and press up to the top of the push up and walk your hands back.  Keep the belly tight - no sagging hips!  Ideally you will walk all of the way back to the wall until the chest touches.  Then you will walk the hands back out away from the wall and walk the feet down the wall.  No Slamming or sliding down!

If you are trying to do 2 wall walks will take you longer than 30 seconds because of the resting involved between reps - take it down to 1.

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.  You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!                                                                                                             For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box.  You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top.  You will then walk yourself back out.

Choose a weight for the swings that you will always try to do unbroken.

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 dumbbell 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!

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!

PROGRAM C

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

4 Handstand Push Ups
8 KB Swings
10 Box Jump Overs

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

RX +: Strict Handstand Push Ups

Completely unnecessary but if you want to use a heavier KB or DB to swing - go for it!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

NOTES:

This workout is a great one to practice your handstand push ups if they are new for you since the reps are low each round.  You may even lower them a bit and of course you may choose to do the pike on the box handstand push ups as well.

Make sure that you always lower under control and land on a padded surface.  Find the tripod position at the bottom.  Keep the belly tight.  Drive the head and chest through at the top.

Choose a weight for the swings that you will always try to do unbroken.

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 dumbbell 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!

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!

8 Rounds

2 Inchworms
6 KB Swings
12 Step Ups

Idea weight for Men: 30-45# KB or DB

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

Score: Total Time

Goal: Under 20 Min

NOTES:

For this workout you will do 2 inchworms, 6 Swings, and 12 Step ups.  Repeat that 8 total times!

For the inchworms you will place your hands on the ground.  Walk your hands out to the top of the push up.  Perform a push up (you may go to your knees if you need to) - then walk your hands back in and stand up!

If you need to lower to 1 inchworm per round to allow you to keep moving - you may do that!

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 step ups you will want to choose a height that challenges you but allows you to keep moving and that you feel comfortable stepping up AND down.

Place your WHOLE foot on your step.  Drive out of your heel to stand up.  Make sure the knee doesn't cave in as you are standing!  You will switch feet with each step so for each round of 12 reps you end up doing 6 per leg.

4 Rounds for Time

10 Lungesters
20 Pull Ups

RX Men:  75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 75# +

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

PROGRAM A

4 Rounds for Time

10 Lungesters
20 Pull Ups

RX Men:  40# DB
RX Women: 25# DB

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

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the dumbbells on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

PROGRAM C

4 Rounds for Time

10 Sandbag Lungesters
20 Pull Ups

No RX or RX +:  Just use what you've got.

Ideally women's bags are 30-50# and men's are 55-80#

Lower the number of lungesters if your bag is super heavy.  Raise to 15 if bag is super light.

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the sandbag on the biceps with the elbows high.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Sandbag still on the biceps with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Lunges
10 Upright or Ring Rows

If doing upright rows - choose a weight that will allow you to not have to break too much!

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

Goal: 7 Rounds +

NOTES:

If you did the step ups yesterday and are worried about the step ups today - you may sub deadlifts instead to give the knees a rest!

For the lunges if you are feeling like adding more difficulty you can also hold a kettlebell or dumbbell at the chest.

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 6 you end up doing 3 on each side.

If you need to use assistance for stability that is fine. If you are unable to go all of the way down, you may shorten the range of motion to something that works for you.

For the ring/trx/bar rows remember the more parallel the body is to the ground - the more difficult these become.  Find an angle that will allow to do at least 5 at a time each time - but 10 is difficult.

Start with a straight arm at the bottom and bring the chest all of the way up at the top.  Pull the elbows back and not out!

If you are doing upright rows you will hold the weight with both hands.  Keep the shoulders pulled back.  Pull the elbows high and outside to bring the weight to chest level.  Lower back down to straight arms.

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.

8 Rounds

1 Min Jog, Row, Bike, Taps
10 KB/DB Deadlifts
10 Goblet Squats

Idea weight for Men: 30-55# DB or KB - OR - 20-25# Pair of Dumbbells

Idea weight for Women: 12-25# Single DB/KB - OR - 8-15# Pair of Dumbbells

Score: Time to Complete

Goal: Under 20 Min

NOTES:

For this workout you can pick what you would like to do for the 1 min portion. You can jog or perform taps.  Or if you have a bike or rower you can use that!  Make sure you keep a pace that keeps you moving the whole time but challenges you!

For the deadlifts you can use a single KB or DB between the feet or a pair of dumbbells (one in each hand) outside of the legs.

The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the squats today if you are able to you will hold the KB or DB at your chest and hold it there - keeping the chest up - for the movement.

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 collapsing or losing form at the bottom while holding the weight - you may lower it a bit or just do these squats without any weight.  We would rather have you going all of the way down with good form than collapsing using weight.

If you are unable to go that low you may try holding on to something for counter balance or you may choose to squat to a slightly higher target.

PROGRAM B

5 Rounds

50 Double Unders
10 Hang Power Cleans
10 Jerks

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

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

Score: Total Time

Goal: Under 15 MinThis one is meant to keep you moving the whole time.  Pick a number of double unders that you can finish in under 1:30 and pick a weight that you won't have to break more than once in the cleans or the jerks.

For the double unders you can lower the reps all the way down to 30 if you need to because you still can't string them really well.  If you are only able to get like 2-3 double unders at a time - it is best to sub dumbbell hop overs for this workout. You can sub singles too. If you sub singles sub 2x reps.

For the hang power clean you will deadlift the bar 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 and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders 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 bar back to the hips for the next rep.

The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

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

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

PROGRAM A

5 Rounds

50 Double Unders
10 Hang Power Cleans
10 Jerks

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

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

Score: Total Time

Goal: Under 15 Min

NOTES:

This one is meant to keep you moving the whole time.  Pick a number of double unders that you can finish in under 1:30 and pick a weight that you won't have to break more than once in the cleans or the jerks.

For the double unders you can lower the reps all the way down to 30 if you need to because you still can't string them really well.  If you are only able to get like 2-3 double unders at a time - it is best to sub dumbbell hop overs for this workout. You can sub singles too. If you sub singles sub 2x reps.

For the hang power clean you will deadlift the bar 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 and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders 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 bar back to the hips for the next rep.

The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

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

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