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.

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.

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!