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.

PROGRAM A:

For Time:

40 Front Rack Lunges
100 DB Snatch
40 Front Rack Lunges

RX Men: 40-50# DB
RX Women: 25-35#

RX Plus Men: 60#+ DB
RX Plus Women: 40#+ DB

Goal: Under 12 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!  You will hold the dumbbells on the shoulder for this workout.

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

For the dumbbell snatch you will use only 1 dumbbell and alternate arms each rep.

Pull the dumbbell from between your feet with a straight arm, slight bend in the knee, heels down!  Stand and finish with the legs fast!  Shrug then pull the elbow high and punch the dumbbell up! You can also pull yourself slightly under the dumbbell as well!

PROGRAM B:

For Time:

40 Front Rack Lunges
50 Power Snatch
40 Front Rack Lunges

RX Men: 95#
RX Women: 65#

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

Goal: Under 10 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

For the power snatch you will pull the bar from the ground with a wide grip and straight arms.  There should be a slight bend in the knees with the heels down and chest up.  Stand up hard and fast with the arms still straight - shrug - pull the elbows UP high then punch the bar overhead as you press yourself under into a partial overhead squat.  Stand to complete each rep.

You may also choose to do 100 dumbbell snatches with:

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

RX Plus Men: 60# DB +
RX Plus Women: 45# DB +

PROGRAM C:

For Time:

40 Sandbag Front Rack Lunges
50 Sandbag Over Shoulder
40 Sandbag Front Rack Lunges

No RX or RX +:  LOWER THE NUMBER OF OVER THE SHOULDER if your bag is heavy or if that number will take you WAY over the goal time!

Goal: Under 10 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

Hold the bag as high on your shoulders as possible and keep that chest up/belly tight.  If you normally get super tight in your low back with lunges - putting the bag on your shoulder or on your back may help ease that a bit.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

04/02/2018 SP MONDAY SHIFT Re-Test!

SP SHIFT RE-Test!  This version of the workout was originally posted on 04/02/2018!  Check it out and go back to see how you've improved!

Street Parking SHIFT is a more simple version of the daily programming is great for those who may be new to this type of training, returning from illness or injury, pregnant/postpartum mamas, seniors, even your KIDS!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min of)
10 Reverse Lunges
10 Single Arm Swings Right
10 Single Arm Swings Left

Idea weight for Men: 25-35# DB/KB
Idea weight for Women: 15-25# DB/KB

Goal: 7 - 10 RoundsFor this workout you may choose to do the lunges holding your weight at your chest or do them unweighted.

NOTES:
This time we are looking for REVERSE lunges so instead of stepping forward, you will step BACK.

The goal is to step back deep enough to allow your back knee to kiss the ground while your front heel stays down.  If you are unable to go this low due to pain or tightness, you may shorten that range of motion to what is safe and stable for you.

Either way though, drive off that front heel, keep the chest upright, and do not allow the forward knee to cave IN.

The single arm swings are just that.  It is a kettlebell/dumbbell swing with one arm only.  Keep the heels down, knees out, slight bend in the knee while the hinge comes from the hips.  Keep the back flat and arm long.  You will stand hard and fast using the drive from the legs to help you make the object weightless.  Arm is a rope used to guide the weight to eye level each time!

Score is total number of rounds you complete plus any additional reps in 15 min.

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!!

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.

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.

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Burpee Power Clean

RX Men: 20#ish Ball, 40# DBs
RX Women: 14#ish Ball, 25# DBs

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

Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.

Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)

NOTES:

So the way this works is you will start by doing a 3 min AMRAP of the 12-6.  At 3 min let's say you got 3 rounds plus 4 wall balls.  Your score for that round is 3 + 4.  You rest 1 min and start over FROM THE BEGINNING.  Do that until you have done 4 Three Minute AMRAPS.  At the end add up total completed rounds plus any extra you got each time.

You always start each new AMRAP at the beginning with 12 Wall Balls.

For the wall balls you will hold the ball at the chest with the elbows in.  With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up!  Get the butt below the knees at the bottom.  Stand leading with the chest and the ball.  Use the power from the legs to help you throw the ball!  The goal is to throw to a 9' target roughly for women and 10' for men if possible.

When you catch the ball don't allow it to pull you forward!  Keep the chest up and tuck the elbows in!!

If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women.  20-25# dumbbells for men.

Welcome to the dumbbell burpee power clean.  You will have the hands on the dumbbells.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in (on the INSIDE of the dumbbells). Make sure the chest is up, knees are bent and heels are down.  Stand with the dumbbells and pick up speed!  Use the legs and hips to almost jump the weight up to the shoulder.  Add a shrug before you pull with the arms and elbows.  Touch one head of the dumbbell to the shoulder and get the elbows in front.  You can do a muscle clean (no rebend) or pull yourself under slightly!

To start the next rep you will place the dumbbells back down.  Do not get sloppy.  Keep the chest up as you lower them and bend your knees!!

PROGRAM B:

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Power Clean

RX Men: 20#ish Ball, 115#
RX Women: 14#ish Ball, 75#

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

Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.

Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)

NOTES:

So the way this works is you will start by doing a 3 min AMRAP of the 12-6.  At 3 min let's say you got 3 rounds plus 4 wall balls.  Your score for that round is 3 + 4.  You rest 1 min and start over FROM THE BEGINNING.  Do that until you have done 4 Three Minute AMRAPS.  At the end add up total completed rounds plus any extra you got each time.

You always start each new AMRAP at the beginning with 12 Wall Balls.

For the wall balls you will hold the ball at the chest with the elbows in.  With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up!  Get the butt below the knees at the bottom.  Stand leading with the chest and the ball.  Use the power from the legs to help you throw the ball!  The goal is to throw to a 9' target roughly for women and 10' for men if possible.

When you catch the ball don't allow it to pull you forward!  Keep the chest up and tuck the elbows in!!

If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women.  20-25# dumbbells for men.

For the power cleans in this workout we want the weight to be challenging.  You might be doing 3-3 or 2-2-2 but probably won't want to do 6 unbroken.

The bar will start on the ground with the feet hip width apart and the heels down.  Knees are bent slightly and chest is UP!  Arms are straight and are on the outside of the legs!

You will stand by lifting the chest and digging into the heels.  Keep the arms straight as you stand and pick up speed.  Once you finish the UP with the legs and hips add a shrug!  Pull the elbows high and outside to bring the bar up the body but keep it close!  Pull yourself under as you bring the elbows around and through.  Land with the bar on the shoulders with the elbows high - heels down - butt slightly back - and knees out.  Stand to finish each rep.

PROGRAM C:

4 x 3 Min AMRAP

Rest 1 Min Between AMRAPs

Each AMRAP is:

AMRAP 3 Min:

12 Wall Balls
6 Odd Object Cleans

RX Men: 20#ish Ball
RX Women: 14#ish Ball

Options for odd object:  D Ball or Stone, Sandbag, Tire Flips etc

Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.

Goal: 3 Rounds + each time. (At LEAST 2 rounds though for real)

NOTES:

So the way this works is you will start by doing a 3 min AMRAP of the 12-6.  At 3 min let's say you got 3 rounds plus 4 wall balls.  Your score for that round is 3 + 4.  You rest 1 min and start over FROM THE BEGINNING.  Do that until you have done 4 Three Minute AMRAPS.  At the end add up total completed rounds plus any extra you got each time.

You always start each new AMRAP at the beginning with 12 Wall Balls.

For the wall balls you will hold the ball at the chest with the elbows in.  With the feet shoulder width apart you will reach the butt back and down - keeping the heels down, knees driving out, and chest up!  Get the butt below the knees at the bottom.  Stand leading with the chest and the ball.  Use the power from the legs to help you throw the ball!  The goal is to throw to a 9' target roughly for women and 10' for men if possible.

When you catch the ball don't allow it to pull you forward!  Keep the chest up and tuck the elbows in!!

If you don't have a ball or are dealing with low ceilings etc you may sub light weight thrusters (too soon?). Think empty barbell or 10-15 lb dumbbells for women.  20-25# dumbbells for men.

Pick whatever you want or have for your odd object to play with!  If the object is kinda light you can add reps per round or if 6 will be slow you may want to lower them!

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!

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.

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

30 Taps or Single Unders
8 HANG Sumo High Pull
8 Push Press

Idea Weight for Men: 30-55# Single KB or DB

Idea Weight for Women; 12-25# Single KB or DB

Score: Total Number of Rounds and Reps Completed in 12 Min

Goal: 5 Rounds +

NOTES:

For this workout you will want to choose a weight that you think you might always try to get all 8 without having to put the weight down.

For the first part you may choose jump rope single unders or taps.  If 40 reps will take you longer than about 1min-1:15 at the longest  - you may lower the reps.

The HANG Sumo High Pull is VERY similar to the up right row - except you are going to perform a small dip at the hips and knees - keeping the arms straight and weight close to the body.  Stand up hard and fast - shrug the shoulders - pull the elbows high and outside brining the weight up to your chest.  Like you are zipping up your jacket.

Keep the shoulders pulled back and the belly tight.

For the push press you may use the same KB/DB OR you can use a pair of lighter dumbbells.  This movement is like the regular press - except again - you will perform a small dip and stand before you press.

When you dip keep your heels down and chest up.  Make sure the knees don't cave in (actively push them out).  Stand up hard and fast.  Finish with a press to lockout with the weight over your head and the biceps by the ears!

PROGRAM B

For Time

100 Back Squats

Every Minute on the Minute

3 Devil Press

RX Men: 40# DBs / 95#-115# Back Squat
RX Women: 25# DBs / 65#-75# Back Squat

RX+ Men: 50# DBs / 135#+ Back Squat
RX + Women: 35# DBs / 85#+ Back Squat

RX + Option (using whatever weight you choose): 100 Overhead Squats instead.

(No dumbbells?  Sub 5 Plate burpees for DP)

Score: Total Time

Goal: Under 13 Min

Oh my.

So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press.  When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press.  After your 3 Devil Press you will pick back up where you left off on your squats.

An RX+ Option would be  to do overhead squats.  If you choose this version - you may choose a weight that is appropriate and will allow you to get at least 7-8 Squats per minute.

Otherwise - you will perform regular back squats

Back Squat:

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Overhead Squat:

You may get the bar over your head however you need with a wide grip.

Belly tight chest up, pressing into the bar with armpits forward.

Reach your butt back and down as your knees go OUT.  Keep the heels down!  Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

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!

If you don't have dumbbells you may sub 5 plate burpees.

PROGRAM A

For Time

100 Dumbbell Squats

Every Minute on the Minute

3 Devil Press

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

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

RX + Option (using whatever weight you choose): 100 Single Arm Dumbbell Overhead Squats instead.

Score: Total Time

Goal: Under 13 Min

NOTES:

Oh my.

So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press.  When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press.  After your 3 Devil Press you will pick back up where you left off on your squats.

An RX+ Option would be  to do single arm DB overhead squats.  If you choose this version - you may switch arms whenever you choose.  No set number of reps per side.

Otherwise - you will perform regular dumbbell squats with the dumbbells at the shoulders.

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

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!

If you are unable to finish the set of 3 Devil Press in about 30 seconds or less - lower the number.  You may also sub to a plate burpee or a burpee + KB swing.  You could even do a regular burpee with no weight at all!

PROGRAM C

For Time

100 Sandbag Back Squats

Every Minute on the Minute

3 Devil Press

No RX or RX+. Just use the bag that you've got.  Go up or down in reps depending on weight of your bag.  Goal is to find a weight that allows 8-12 reps of squats per minute

No Dumbbells?  Sub 4 Sandbag Facing Burpees in place of Devil Press!

Score: Total Time

Goal: Under 13 Min

NOTES:

Oh my.

So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press.  When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press.  After your 3 Devil Press you will pick back up where you left off on your squats.

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.

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!

If you are unable to finish the set of 3 Devil Press in about 30 seconds or less - lower the number.  You may also sub to a plate burpee or a burpee + KB swing.  You could even do a regular burpee with no weight at all!

PROGRAM A:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

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.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

PROGRAM B:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
10 Power Snatch
20 Reps Overhead Lunges

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

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 overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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  you end up doing 10 per leg.

Sub an overhead plate lunge or front rack lunge if necessary!

PROGRAM C:

Metcon (Time)

4 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The row or bike distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

You may choose between dumbbell (20 reps) or barbell power snatches (10 reps).

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.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

5 Rounds for Time

30 Taps
10 Dumbbell Bent Over Row Right
10 Dumbbell Bent Over Row Left
20 Mountain Climbers

Idea Weight for Men: 20 - 30# DB or KB

Idea Weight for Women: 8-20# DB or KB

Score:  Time to Complete

NOTES:

For this workout you may choose to do taps or single unders.

For the single arm dumbbell bent over row you will hinge forward at the hips and lean against a bench, box, counter, or even a wall.

Keep the chest lifted and hold the dumbbell or KB in the other hand.

Pull the db or kb to the side of the rib cage by pulling the elbow back.  Lower by bringing the arm all the way back to straight at the bottom.

You will do 10 reps on one side and then 10 on the other.

For the mountain climbers you will be in the top of a push up position.  Make sure the hips aren't up high, and also that the belly isn't sagging.  Keep the belly tight!!

You will bring one knee up to the chest/armpit then lower back down and bring the other one up.  EVERY TIME A KNEE COMES UP = 1 REP!

You may do these elevated if necessary too!