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!

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.

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.

PROGRAM B

Metcon (Time)

Part 1:

For Time

30 Hang Squat Clean Thrusters
30 Toes to Bar

REST 2 Min Before Part 2

RX Men: 75#
RX Women: 55#

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

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 2:

For Time

2 Rounds
15 Hang Squat Clean Thrusters
15 Toes to Bar

REST 2 Min Before Part 3

RX Men: 75#
RX Women: 55#

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

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 3:

For Time

3 Rounds
10 Hang Squat Clean Thrusters
10 Toes to Bar

RX Men: 75#
RX Women: 55#

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

Score:  Total Time

NOTES:

Goal: Under 6 MinUse the same weight for all 3 parts of this workout.  UNLESS you don't make the 6 min goal in the first part.  If that happens lower the weight or change the variation of toe to bar or sub you are using.

For the hang squat clean thruster - deadlift the bar to the waist.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders.  Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the bar off of the shoulders.   Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar.

You may also sub knees up or V-Ups.  All of the way down to regular sit ups if you need to!

PROGRAM A

Metcon (Time)

Part 1:

For Time

30 DB Hang Squat Clean Thrusters
30 Toes to Bar

REST 2 Min Before Part 2

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

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

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 2:

For Time

2 Rounds
15 DB Hang Squat Clean Thrusters
15 Toes to Bar

REST 2 Min Before Part 3

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

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

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 3:

For Time

3 Rounds
10 DB Hang Squat Clean Thrusters
10 Toes to Bar

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

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

Score:  Total Time

Goal: Under 6 MinUse the same weight for all 3 parts of this workout.  UNLESS you don't make the 6 min goal in the first part.  If that happens lower the weight or change the variation of toe to bar or sub you are using.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar.

You may also sub knees up or V-Ups.  All of the way down to regular sit ups if you need to!

PROGRAM C

Metcon (Time)

Part 1:

For Time

30 Sandbag Hang Squat Clean Thrusters
30 Toes to Bar

REST 2 Min Before Part 2

No RX or RX+ - just use what you've got.  IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)

Score:  Total Time

Goal: Under 7 Min

Metcon (Time)

Part 2:

For Time

2 Rounds
15 Sandbag Hang Squat Clean Thrusters
15 Toes to Bar

REST 2 Min Before Part 3

No RX or RX+ - just use what you've got.  IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)

Score:  Total Time

Goal: Under 7 Min

Metcon (Time)

Part 3:

For Time

3 Rounds
10 Sandbag Hang Squat Clean Thrusters
10 Toes to Bar

No RX or RX+ - just use what you've got.  IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)

Score:  Total Time

Goal: Under 7  MinIF  you don't make the 7 min goal in the first part - lower the number of reps with the bag or change the variation of toe to bar or sub you are using to allow you to finish in that time.

For the hang squat clean thruster - deadlift the sandbag to the waist.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, belly tight. Stand up hard and fast.  Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar.

You may also sub knees up or V-Ups.  All of the way down to regular sit ups if you need to!

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!

PROGRAM A

6 Rounds for Time

30 Double Unders
12 Push Up Renegade Rows
10 Shoot Throughs

RX Men: 35-40# DBs
RX Women: 20-25# DBs

RX + Men: 45-50# DBs
RX + Women: 30-35# DBs

Score: Total Time

Goal: Under 20 Min

NOTES:

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM C

6 Rounds for Time

30 Double Unders
15 Supine Ring/Band or Bar Rows
10 Shoot Throughs

Score: Total Time

Goal: Under 20 Min

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right angle for the ring or bar rows-  and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

For the supine ring/band or bar rows - keep in mind that the more parallel you are to the ground - the more difficult these become.  If you can put the feet on the box and go parallel and get all 15 reps in less than 45 seconds are so - great.  If not it's ok to lower the feet a bit to give yourself more of an angle.  Make sure the arms are completely straight at the bottom and pull the chest all the way to the rings/band/bar at the top.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM B

6 Rounds for Time

30 Double Unders
12 Bent Over Rows
10 Shoot Throughs

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 20 Min

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

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!

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

The CrossFit Games are this weekend.  Since that is our background - we thought it would be fun for Coach Miranda, Coach Julian, and Coach Molly to pick some of their most memorable Games events that they competed in and create a version for you guys to enjoy!

Today is Miranda's pick.  From the 2015 Games - this event was called the Earth Worm.  It was done with the massive 6 person sandbag.  Sandbag option is in Program B - use it if you've got one!

PROGRAM B

For Time

Run 600 Meters
25 Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
50Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
75 Sandbag or Odd Object Squat (on one shoulder at a time)

You will hold a sandbag, Deal or other odd object for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

Not going to do RX or RX + for this because what everyone has is different.

Ideally Men should use something 60# or heavier - Women something 40# or heavier

If your odd object is lighter than that - don't worry. This will still be a super potent workout.

(See below for barbell sub)

Score: Total Time

Goal: Around 20 Min or Less

Team NorCal placed second on this event with a time of 18:58.

PROGRAM A

For Time

Run 600 Meters
25 Single DB/KB Squats (on one shoulder)
Run 600 Meters
50 Single DB/KB Squats (on one shoulder)
Run 600 Meters
75 Single DB/KB Squats (on one shoulder)

You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

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

RX + Men: 70# + DB/KB
RX + Women: 50# + DB/KB

Use a heavier dumbbell if you have one - if not - don't you worry.  This will still be a super potent workout.

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM C

For Time

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

25 Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

50Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

75 Sandbag or Odd Object Squat (on one shoulder at a time)

So as stated above your odd object of choice will be held at one shoulder as you squat.  You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will hold get the object to somewhat of a supported position on the shoulder.  Your feet should be shoulder width apart.  Heels down.  Tighten the belly and lift the chest.  To squat you will reach the butt back and down.  Drive the knees out and keep the chest up.  Avoid rotating since you are unevenly weighted.  Keep going until your butt is lower than your knees.  NO PLOPPING.  In that bottom position you should have the heels down, knees out, chest up and back flat.  No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground.  No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats.  Weight for that would be 95+ for men and 65 +  for women.

The run distance should take you roughly 3 min to complete.  If you are a fast runner - maybe 2:40 or so.  If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

Lots of options for this.  Put what you did in comments.