5 Rounds
1 Min Goblet Squats
1 Min Seated Press
1 Min Burpee
1 Min Rest

Score: Total combined reps

Idea weight for Men: Single 35-50# Dumbbell or KB
Idea weight for Women: Single 10-30# Dumbbell or KB

Goal: Move the whole time!

So the way this will work is you will do 1 full minute of squats and get as many reps as you can.  Then you will do 1 full minute of presses, then 1 full minute of burpees.  Then you will rest 1 min and do that whole thing again until you have completed 5 total rounds. You will keep count of how many TOTAL reps you do in the whole workout as your score.

For the goblet squat you will hold the dumbbell or kb at the chest.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and do not plop at the bottom!  No rounding of the back!  Ideally you will get the butt below the knees at the bottom.  Keep those knees out and the chest up.  Stand all of the way up by driving through your heels and squeezing the cheeks!

If you are unable to go that low and keep good form, first choice is to not use any weight.  If its not the weight, but a mobility or past injury issue - keep using the weight and go to a target that is not quite as low.  You may even do squats using assistance if you need to!

For the press you will simply press from the chest position to lock out!  Keep the belly tight and press all of the way up until the elbows are locked.

The burpees may be done as regular burpees, step in and out/knee push up burpees, no push up burpees, or even elevated burpees!

Good luck!

5 Rounds

Each Round is

90 Seconds Wall Balls
Rest 30 Seconds
90 Seconds Burpee Pull Ups
Res 30 Seconds

Score is total number of combined reps at the end!

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

RX + Option (completely unnecessary btw): Use a heavier ball - Men: 30# / Women: 20#

Goal: 25+ Wall Balls each time / 8 or so burpee pull ups each time

Do NOT go RX+ if you aren't hitting these goals!

PROGRAM C

5 Rounds

Each Round is

90 Seconds Odd Object
Rest 30 Seconds
90 Seconds Burpee Pull Ups
Res 30 Seconds

Score is total number of combined reps at the end!

NO real RX for this one.  List of potential choices below!

Goal:  Choose something that is fun but will allow you to move the whole 90 seconds.

Don't worry about comparing scores - just note what you did in the comments!

Oh man - this one is going to sting a little and that 30 second rest is going to feel SHORT by the end!!

For the wall balls you will hold the ball at the chest!  You will squat by reaching the butt back and down.  Drive the knees out and keep those heels down!  Fight to keep the chest up and keep those elbows tucked IN!  Get the butt below the knees at the bottom.  Stand hard and fast - almost jump with the ball - to make it weightless.  Use the power from the legs to help you throw it.  The goal is to hit a 9-10' target if possible.  When you catch the ball as it comes back down, don't allow it to pull you forward!  Keep that chest up and the weight in your heels as you go down for the next rep!

If you do not have a ball, or have low ceilings, you may sub medicine ball cleans or even light weight thrusters.  Think empty barbell or light dumbbells (light means like 10-20#).

For the burpee pull up ideally (if you are able to do unassisted pull ups) you will touch your chest and thighs to the ground and then jump or step in - and the pull up bar should be high enough that you have to at least somewhat jump to get to it.  It's up to you if you want to do a jump and continue the pull or add a little kip for each one.

Its totally fine if your pull up bar isn't that high though.  If you can just grab and pull that is ok, but make sure your feet are off the ground before you pull - not doing a jumping pull up.

If you NEED assistance for the pull part you may absolutely use some assistance from the feet and legs in the form of a jumping pull up.  If your pull up bar is high you may want to create a little step up to get more use out of the legs for that part.  See video for what this will look like.

If you are unable to do jumping pull ups for equipments sake and you need a scale you may also do a burpee kettlebell swing for this workout - or if all else fails, just do regular burpees!

16 Min AMRAP
Run 200 Meters
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

PROGRAM A

16 Min AMRAP
Run 200 Meters
16 Hang Dumbbell Snatch

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

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

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

PROGRAM C

16 Min AMRAP
Row 250 Meters
or
Bike 15 Cal (Men) or 10 Cal (Women)
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

You may also choose to do the dumbbell version from Program A with the row/bike option - both are awesome!

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

For the hang power snatch you should choose a weight that you are capable of doing 8 in a row.  That doesn't mean you will for the duration of this workout - but you CAN.

If you are new to this movement we encourage you to go lighter and work technique OR to do the dumbbell version!

The 200 Meter run should take anywhere from 45 seconds to 1:15 depending on your running ability.  If you are unable to measure exactly then just find a distance that works based off of those time goals!

If you are unable to run for weather or space reasons you may sub a number of double unders that takes you roughly 1 min.  50 is a good number if you are good at them.  You may also sub 1 min of singles.

You will pick up the barbell and bring it to the waist with a wide grip.  Keep the arms straight as you dip the chest forward slightly and allow the bar to slide down the thigh.  Keep the heels down and back flat/belly tight/chest up!  Don't allow the knees to cave in!  Bend the knees slightly.  From that slight dip position you will stand hard and fast - shrug the shoulders with the arms still straight - THEN drive the elbows high and outside to keep the bar close to the body. From here finish with a punch UP or finish with a punch up and a slight press of your body under (like a re-dip).

Rep finishes with you standing tall with the bar locked out overhead with the armpits forward and the bar over the middle of the body!!

Lower back to the waist to re-set!

For Time
6 Rounds
15 KB/DB Deadlifts
10 Dips

Idea weight for Men: 50# KB or 25# Dumbbells
Idea weight for Women: 24-35# KB or 10-15# Dumbbells

Score: Total Time

Goal: 12 Min or less

For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or  a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet.  Weight should be in the heels with the chest up!  Arms stay straight and back stays flat.  You will have a slight bend in the knee and a hinge at the hip at the bottom.  To lift the weight you will drive out of the heels and lift the chest!  Squeeze the butt to stand tall.  To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet.  Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

For the dips you may do these off the edge of a box, chair or bench.  You may also do them between 2 chairs or something of similar heights.  The goal is to get the shoulder lower than the elbow at the bottom and lock out completely at the top.  Use as much or as little assistance from the legs as necessary!

Metcon (Time)

For Time:

45 DB Deadlifts
30 Dips
30 DB Deadlifts
20 Dips
15 DB Deadlifts
10 Dips

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

BOTH HEADS OF THE DUMBBELL MUST TOUCH THE GROUND FOR EACH REP TODAY!

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

PROGRAM A

For Time:

45 DB Deadlifts
30 Dips
30 DB Deadlifts
20 Dips
15 DB Deadlifts
10 Dips

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

BOTH HEADS OF THE DUMBBELL MUST TOUCH THE GROUND FOR EACH REP TODAY!

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

PROGRAM C

For Time:

30 Deadlifts
10 Muscle Ups
20 Deadlifts
7 Muscle Ups
10 Deadlifts
3 Muscle Ups

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

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

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

This is one that you will BLAST through if you go too light or don't challenge yourself with the type of dip you choose.

The weight that you use should not be something you will try to do unbroken.  Choose something that you think you will break once or twice in the 30s and once in the 20s.

For those reps you will you start with the bar on the ground.  Feet should be under the hips with the weight in the heels.  The bar should be close to the body.  Knees should be slightly bent, with the chest UP but OVER the bar.  Hinge at the hips.  Arms are straight.

To lift the bar you will drive the heels into the ground and lift the chest.  Pull the bar into the body as you stand to keep it close.  Squeeze the butt to stand tall at the top.  DO NOT allow your back to round at any point!  If you are unable to keep the chest up - lower the weight!

To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg.  Keep the weight in the heels and keep the bar close.

No bouncing the bar at the bottom.

For the dips you have options.  You may do ring dips, bar dips, dips between 2 boxes or something similar, or bench dips.

You may use assistance from bands or even a slight assistance from the legs if necessary too.

If you are just a beast you may want to do strict dips.

You want to choose a type of dip that you will not try to do the set of 30 or 20 unbroken.

For any type you choose you will aim to get your shoulder lower than the elbow at the bottom and lock out completely at the top.

3 Rounds
30 Dumbbell Overhead Lunges Left
15 Lateral Over Dumbbell Burpees
30 Dumbbell Overhead Lunges Right
15 Toes to Bar

RX Men: 40#
Rx Women: 25#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

PROGRAM B

3 Rounds
30 Alternating Overhead Lunges
15 Lateral Over Barbell Burpees
15 Toes to Bar

RX Men: 75#
Rx Women: 55#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

Choose a weight for the overhead lunges that you won't have to break much.  The dumbbell will be held overhead with the bicep by the ear.  You will do 30 lunges with the Left arm up - then the burpees - then 30 lunges with the right arm up - then the toes to bar.

For the lunges you may choose to do reverse lunges, forward stepping, or walking.  You will alternate feet with each step so for the 30 reps you end up doing 15 per leg.

If you are unable to do overhead lunges you can do front rack lunges holding the dumbbell at the shoulder.

Make sure you take a long enough step that your front heel can stay on the ground while the back knee touches.  Do not allow the knee to cave in.  Stand completely between reps.

As always you may choose to do unweighted lunges.

For the burpees you will touch chest and thighs to the ground.  Jump or step the feet in.  Jump laterally over the dumbbell.

Then do the lunges on the other side.

For the toes to bar choose a method that will allow you to do them in 1-2 sets or so.  You may sub knees up, v-ups, TRX tucks (see video) or even regular sit ups.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Squats
8 KB Swings
5 Upright Rows

Idea weight for Men: 25-40#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional reps!

Goal: 8 Rounds or More

For this workout the goal will be to just keep moving through.

For the squats you will not use any weight.  Ideally you will be able to get the but below the knees at the bottom with the heels down, knees out and chest up!  If you need to not go as low for injury or mobility restrictions.  That is ok too.  OR you may use slight assistance by holding onto something like a chair or box.

For the KB swings you will hold the KB or DB with both hands at a full standing position.  Feet should be about shoulder width apart.  From here, you will hinge at the hips and keep the arms straight.  Keep the chest up and back flat.  Bend the knees slightly. Keeping the weight in the heels stand up hard and fast.  Use the power from the legs to make the bell weightless.  Guide the weight to just in front of the arms as a follow through motion with the arms.

Allow gravity to bring the weight back down between the legs.  Do not let it pull you forward.  Keep the chest up and heels down going into the next rep!

For the upright rows you will start in the same position as the KB Swing.  You will pull the shoulders back and then shrug straight up and finally you will pull the elbows high and outside like you are zipping up your jacket!  Keep the weight close to your body on the way up and on the way down!

This workout was originally posted on Jan 19 of last year - and then again on June 19 of 2017!  Make sure you go back and see how you did!  This is one of the main reasons we want you guys logging your scores!

Metcon (AMRAP - Rounds)

Every 5 Minutes for 4 Rounds
20 Back Squats
15 Kettle Bell Swings
10 Hang Squat Cleans

RX Men 135# Bar, 53# KB
RX Women 95# Bar, 35# KB

RX Plus Men: 165# Bar, 70# KB
RX Plus Women: 115# Bar, 53# KB

Score is number of rounds completed!

PROGRAM A

Every 5 Minutes for 4 Rounds
20 DB Squats/Goblet Squats
15 KB Swings
10  DB/KB Hang Squat Cleans

RX Men Dumbbells 40# ish
Kettle bell (for swings)- 53# if you have it!

RX Women Dumbbells 25# ish
Kettle bell for swings - 35#

RX Plus Men: 55# Plus DBs, 70# KB
RX Plus Women: 40# Plus DBs, 53# KB

Score is number of rounds successfully completed

List what weight you used in comments!

So most of you will have a score of 4.  Unless during one of the rounds you don't complete the work in the 5 min window.  We DO NOT want you completing this so easily that you get 4 min of rest.  Challenge yourself with the weight you use and do each round at 100% intensity so that you NEED the rest you do get.

In the notes/comments you should list the weight you used and times per round.

Goal would be to do the movements pretty unbroken.  Choose a weight that allows you to get at least 90 seconds rest between rounds!

On the back squats, find a rhythm and try to keep it, like a metronome!

Scale appropriately!  Don't worry about the weight, but more in hitting the intention of the workout!

On the back squats focus on driving your butt back but keeping your chest up.  Drive those knees out and the heels down.  Get that butt below your knee without rounding the back or relaxing.

Swings should be all the way overhead if possible.  Use a slight bend of the knee and hinge at the hip.  Stand up fast and allow the arms and bell to be a follow through motion.

On the cleans - all reps will start in the hang position - which means at the hip.  Perform a small dip of the knees and chest and from there, stand up fast or jump and focus on pulling yourself under fast!

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 Push Press

Rest 1 Min Between Rounds

Start each new AMRAP fresh (so you don't pick up where you left off)

RX Men: 95#
RX Women: 65#

RX + Men: 115# / 30 Double Unders
RX + Women: 75# / 30 Double Unders

Score: Total Rounds and any additional reps added up after all 5 AMRAPS

Goal:  4 Rounds + Per AMRAP

PROGRAM A

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 Push Press

Rest 1 Min Between Rounds

Start each new AMRAP fresh (so you don't pick up where you left off)

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

RX + Men: 50# DBs / 30 Double Unders
RX + Women: 35# DBs / 30 Double Unders

Score: Total Rounds and any additional reps added up after all 5 AMRAPS

Goal:  4 Rounds + Per AMRAP

PROGRAM C

Teams of 2-

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

20 Double Unders
10 Push Press

Done as you go (1 full round) I go (1 full round).

RX Men: 95#
RX Women: 65#

RX + Men: 115# / 30 Double Unders
RX + Women: 75# / 30 Double Unders

Score: Total Rounds and any additional reps COMBINED.  So each round by each individual counts as a round.  If Miranda does 8 rounds and Julian does 7 rounds + gets 10 double unders in before time runs out their score would be 15 +10.

Hope you guys were looking to rock the tank tops this weekend because the shoulders are going to look incredible after this one!

For the double unders - only go up to the 30 reps if you feel like you can do most sets without breaking at that number.

A FULL round should take about 45 seconds or less on this one.  The push press weight should definitely be unbroken.

If you are still new to double unders but CAN do them - you may choose to count attempts, do 30 seconds of double unders each time, or you may lower the number to even 10-15.

If you are unable to do double unders for this workout you may sub dumbbell hop overs - if you are comfortable with that lateral hop.  If necessary you may switch this to almost like a skip step.  OR you may do 40 singles.

If you are unable to jump completely you may choose to sub MTN climbers!

For the push press the bar will rest on the shoulders with the elbows slightly in front.  You will dip slightly keeping the chest up and heels down.  Don't allow the knees to come in or the chest to dip forward.  Stand hard and fast out of the dip - move the face out of the way and finish the movement by pressing straight up to lockout with the bar over the middle of the body - ribs down!

When lowering the bar - lead with the elbows IN FRONT!  This will prevent you from crashing into your collar bone each time!  Absorb with the knees.

15 Min AMRAP
4 Burpee
8 Box Jump Overs
12 Wall Balls

RX Men: 20#ish Ball, 24"ish Box
RX Women: 13-15# Ball, 20" ish Box

No RX + today - just go faster.

Score: Total Rounds and Reps

Goal: 9 Rounds or more

Just regular burpees today!  Chest and thighs on the ground at the bottom.  Jump or step feet in.  Jump and put the hands up!

For the box jump overs we would really love to see you actually jump onto something and then step or jump off of the other side.  If you have to lower the height to make that happen - do it!

If you don't have something to jump ON find something to jump OVER completely.  A box, a laundry basket, whatever!

If you are unable to jump due to injury restrictions - you may step up and over.

For the wall balls you will hold the ball at the chest.  Keep the chest up and elbows in.  Feet should be shoulder width apart.  Weight in the heels.  Reach the butt back and down.  Keep the chest up.  Goal is to get the butt lower than the knees at the bottom with the weight still in the heels and the chest up!  Stand hard and fast with the ball at the chest.  Use the power from the legs to help you throw the ball.  Ideally you will shoot to a 9-10' target.

On the way down, catch the ball at the chest first BEFORE you start to squat!  Don't allow the weight to pull you forward!

If you have low ceilings you may sub med ball cleans!

If you don't have a ball you may sub light weight thrusters.  Think empty barbell or 10-25# dumbbells.

Note any modifications in comments.

4 Rounds for Time
14 Deadlifts
7 Clean and Jerk

RX Men: 115#
RX Women: 75#

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

Score: Total Time

Goal: 15 Min or Less

PROGRAM A

4 Rounds for Time
14 Deadlifts
7 Clean and Jerk

RX Men: 40#
RX Women: 25#

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

Score: Total Time

Goal: 15 Min or Less

For this workout you will use the same bar for both movements.

Choose a weight that you feel you can move well on the clean and jerks and finish each round in a bout 3 min or less.

For the deadlifts the bar will start on the ground.  You will have your feet under your hips and your weight in your heels.  Arms are just outside of the legs and are straight.  Keep the bar close to the body.  You should have a hinge at the hip and a slight bend in the knee with the chest up and back flat!  Lift the bar by raising the chest and driving the heels into the ground.  Stand completely with the bar.

To lower it back down you will reach the butt back and down.  Keep the chest up and keep the bar close as the bar slides down the legs.

For the clean and jerks the bar will also start on the ground.  You will perform basically another deadlift - but this time - when the bar gets past the knees you will pick up speed and almost JUMP with it.  Keep the arms straight while you finish with the legs and the hips.  Add a shoulder shrug and keep the bar close.  As the bar travels up the body reach your elbows high and outside to keep it in!  Pull yourself down under it into a partial squat.  Catch the bar on the shoulders by rotating the elbows around and through fast.  Land in your heels with your butt slightly back and the knees out/chest up.

From this "dip" position stand up hard and fast to pop the bar off of the shoulder.  Move the face out of the way and press the bar UP.  You can either finish by pressing the bar out to lock out or you can push yourself under slightly and catch again in a partial squat and stand to finish!

Rep ends with the bar over the middle of the body and belly tight!

6 Rounds
1 Min Low Step Ups OR Bike/Row/Run
10 KB/DB Swings
10 KB/DB Thrusters

Idea Weight for Men: 35# KB or 20# DBs
Idea Weight for Women: 24# KB or 10# DBs

Score: Total Time

Goal: 22 Min or Less

For this workout we put a bunch of options for the 1 minute portion.  We wanted you to be able to choose based on the fact that some of you DO have access to equipment like a rower or bike.  And some of you wouldn't mind a little 1 min jog each round either!  So you can pick!

Whatever you pick - choose the same thing for all 6 rounds and just move with it for an entire minute each time.

For the swings you may hold a kettlebell, a single dumbbell, or a dumbbell in each hand.  You will start by bringing the weight to your waist.  Then you will hinge at the hips and bend the knees slightly keeping the arms straight.  You will allow the hands and arms to come between the legs.  Keep the chest up, back flat, knees out, arms straight, and heels down.

Stand up hard and fast using the arms as ropes to make the db or kb weightless.  Follow through with the arms to guide the weight up to eye level.

Allow gravity to bring the weight back down.

For the thrusters you will either hold the kb with both hands or a single dumbbell with both hands OR you may hold a dumbbell in each hand.  You will start with the weight up at your chest/shoulder.  You will stand with the feet shoulder width apart and the weight in your heels.  Reach your butt back and down and drive your knees OUT.  Keep the chest up and don't allow the weight to pull you forward.  Ideally you will get to where the butt is lower than the knees at the bottom.  BUT if you are unable to stay in your heels that low - stop a little higher!

Stand up and then press the weight up to lockout - pulling the weight back over the middle of your body.  Keep the belly tight!

Lower back to the chest for the next rep!

Every 5 Min for 6 Rounds (30 Min)

Score is total WORKING time (not including any rest time)

6 Rounds
Run 200 Meters
6 Devil's Thruster
Run 200 Meters

(Rest Remainder of 5 Min)

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men/Women: 8 Devil's Thrusters

Goal: Make all 6 Rounds without capping out because you ran out of time in the 5 minute window.

PROGRAM B

Every 5 Min for 6 Rounds (30 Min)

Score is total WORKING time (not including any rest time)

6 Rounds
Run 200 Meters
8 Squat Clean Thruster
Run 200 Meters

(Rest Remainder of 5 Min)

You may also do bike or row options as listed in Program C - just note that in comments.

RX Men: 95#
RX Women: 65#

RX + Men/Women: 10 Squat Clean Thruster

Goal: Make all 6 Rounds without capping out because you ran out of time in the 5 minute window.

PROGRAM C

Every 5 Min for 6 Rounds (30 Min)

Score is total WORKING time (not including any rest time)

6 Rounds
Row 250 Meters
or
15 Cal Bike (Men) / 10 Cal Bike (Women)
6 Devil's Thruster
Row 250 Meters
or
15 Cal Bike (Men) / 10 Cal Bike (Women)

(Rest Remainder of 5 Min)

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men/Women: 8 Devil's Thrusters

The way this works is at  go you do one round.  You then have until 5:00 to go again. So for this the goal would be to get at least a minute rest if not more.  Choose your dumbbell weight wisely and if your first round takes you 4 min or close to it you may lighten the weight or drop the reps to even 4 - 5.

The run distance in this workout should take you 45 seconds - 1 min each time.  You should be running pretty hard since there is scheduled rest here.

If you are unable to run for space or weather restrictions you may sub 50 seconds of jump rope - either double or single unders.  Do doubles if you are capable and should get 30-50 reps or more each time.

A Devil's Thruster is a Devil Press then lower the dumbbells to the shoulders - then a thruster.

For this movement the dumbbells will be on the ground.  You will perform a push up on the dumbbells, jump or step your fett in, then pull the dumbbells from between the feet with a flat back and a slight bend in the knee.  Drive through the heels and keep the arms straight as you stand and really drive with the legs and the hips to help move the weight!

From here it is a combo dumbbell snatch/swing/clean and jerk to get the dumbbells locked out overhead.  Make sure you finish each rep with the biceps by the ears and elbows locked!  Remember to keep the belly tight!

From here you will lower the dumbbells to the shoulder.  Your feet should be roughly shoulder width apart already from the Devil Press.  Reach the butt back and down, drive the knees out, keep the heels down, keep the chest up.  Get the butt lower than the knees at the bottom.  From here, DRIVE UP into the dumbbells and use the leg drive to finish with another press out.  Biceps by the ears, elbows locked.

Keep good positions as you lower back down for the next rep.

See video demo for KB and Sandbag Option.

20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
10 Pull Ups

RX Men: 40# Dumbbells - 20-24" Box
RX Women: 25# Dumbbells - 18-20" Box

RX + Men: 50# Dumbbells - 24" Box
RX + Women: 35# Dumbbells - 20" Box

RX + (OPTION): 5 Strict Pull Ups in place of kipping (just note it in comments)

Score: Total Completed Rounds Plus any Additional Reps

Goal: 10 Rounds +

PROGRAM B

20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
10 Pull Ups

RX Men: 75#  - 20-24" Box
RX Women: 55# Dumbbells - 18-20" Box

RX + Men: 95# Dumbbells - 24" Box
RX + Women: 65# Dumbbells - 20" Box

RX + (OPTION): 5 Strict Pull Ups in place of kipping (just note it in comments)

Score: Total Completed Rounds Plus any Additional Reps

PROGRAM C

20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
4 Muscle Ups

RX Men: 40# Dumbbells - 20-24" Box
RX Women: 25# Dumbbells - 18-20" Box

RX + Men: 50# Dumbbells - 24" Box
RX + Women: 35# Dumbbells - 20" Box

RX + (OPTION): 3 Strict Muscle Ups  (just note it in comments)

Score: Total Completed Rounds Plus any Additional Reps

Goal: 8 Rounds +

For the step ups in this workout you will hold the dumbbells at the sides.  You will place your right foot on the box.  Make sure the WHOLE foot on the box.  Step up - driving off of that working leg.  Come to a complete standing position on top of the box.  As you stand make sure the knee does not cave in.  Make sure you are using a height that you are comfortable LOWERING yourself back down with too.  You MAY leave your working foot on the box for all 10 reps.

After 10 reps with the right - you will do 10 reps with the left.

If you absolutely do not have something to step on - no chair or box or bench or stack of plates - you may sub reverse lunges.

For the pull ups choose a pull up style that you won't have to break a ton.  If you are OK at kipping pull ups but sets of 10 will really add up - you may choose to lower the reps to 7 or even 5.  If you want to do strict but 5 might be too many - you may want to lower to 3.

We don't want you just breezing through the pull ups either though.  Each round should take 1 - 2 min.  So it's ok if you are breaking them somewhat.  Eventually this workout is going to get extremely grippy.

Other options for pull ups are:
TRX or Ring ROW
Bent Over Row
Banded Pull Ups
Jumping Pull Ups

If you choose to do jumping - as always - do NOT use a slow lower and do NOT do more than 10 rounds of this workout.  We definitely prefer banded or rows for a workout with this high of volume.

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

3 Hang Power Cleans (2 dumbbells or 1 kb)
6 Push Ups
9 Squats

Idea weight for Men: 2 x 20-25# DB or 1 x  35-53# KB

Idea weight for Women: 2x10-15# DB or 1 x 12-35# KB

Score:  Total Number of Rounds + any additional reps in 15 min

Goal: 10 Rounds +

For this workout you will choose a weight that will allow you to always do the set of 3 for the hang power cleans.

HANG means that you start at the waist instead of the ground.  You either pick up a dumbbell in each hand or you can do a kb in both hands.  You will stand up.  From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward.  Keep the arms straight.  Stand up fast and squeeze the cheeks.  Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms.  Touch the shoulders with the dumbbells and get the elbows in front.  With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest.

Lower back down to the waist to start the next rep.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.  A main focus here is for the elbows to go BACK with the hands just outside of the body.  Avoid super wide hands with the elbows going OUT.

Keep the body in a straight position with the belly tight.  No super high hips OR snaking.

For the squats these are unweighted.  You will stand with the feet shoulder width apart.  Reach the butt back and down and keep the heels down.  Drive the knees OUT and fight to keep the chest up.

Ideally you will get to where your butt is lower than the top of your knees at the bottom with the heels down and chest UP!

Stand all of the way up to finish.

If past injury, current strength, or mobility prevents you from going all of the way down you may do assisted squats - holding onto something - this is a GREAT method for those who shift forward or have issues with the knees.  OR you may raise the depth a bit to where you can sustain good positions.

Monday Re-TEST!  We originally posted this one on March 3, 2017- and then we did it again on 10/09/2017!  Make sure you double check your score from last time so you can compare!

The Chief / SP (AMRAP - Rounds and Reps)

5 Rounds
Each Round is:
3 Min AMRAP
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 min between 3 Min Cycles

RX Men: 135#
RX Women: 95#

Score total completed rounds across all 5 cycles, plus any additional reps.

PROGRAM A

5 Rounds
Each Round is:
3 Min AMRAP
3 DB Power Cleans
6 Push Ups
9 Air Squats
Rest 1 Min between 3 Min Cycles

RX Men: 40-50# DBs
RX Women: 30-35# DBs

This is a benchmark workout so make sure to record your scores so you can find them easily any time.

The way it works is you do as many rounds of the 3-6-9 as possible in 3 minutes.  Then you rest for 1 minute and start over.

You do not start where you left off.  You always start back with a fresh round.

Score is total completed rounds and add up any additional reps.

The weight you choose to use should allow you to hit the set of 3 power cleans unbroken every time.

Make sure you are pulling under it at least a little to be more efficient, even if it feel light at first.

The push up style that you choose should also allow you to always hit 6 for the most part, at least in the first few AMRAPs.

Feel free to move as fast as possible on the squats, but really make sure you are hitting depth and standing all of the way up.

For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 40# Dumbbells - Farmer Hold Lunges: 40 # Dumbbells

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 25# Dumbbells - Farmer Hold Lunges/Carry: 25# Dumbbells

RX + Men: 50# - 50# x 2
RX + Women: 35# - 35# x 2

Goal: Fun in the Sun

PROGRAM B

For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 95# Barbell- Farmer Hold Lunges: 35-50# DBs or KB

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 65# Bar - Farmer Hold Lunges/Carry: 20# - 30# DBs or KBs

RX + Men: 50# - 115# - 50# x 2
RX + Women: 35# - 75# - 35# x 2

PROGRAM C

Team VERSION!!!

Metcon (Time)

For Time
100 Overhead Lunges (combined)
400 Meter Overhead Carry (together)
100 Front Rack Lunges (combined)
400 Meter Front Rack Carry (together)
100 Farmer Hold Lunges (combined)
400 Meter Farmer Carry (together)

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 40# Dumbbells - Farmer Hold Lunges: 40 # Dumbbells

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 25# Dumbbells - Farmer Hold Lunges/Carry: 25# Dumbbells

RX + Men: 50# - 50# x 2
RX + Women: 35# - 35# x 2

I HIGHLY recommend  NOT doing RX+ unless you are just REALLY determined to go pain cave on this one.

For all of the lunges you may do them in place, walking, or reverse.

No matter what version you choose make sure that you take a long enough step that you can drive off of the front heel with the back knee touching the ground.  Alternate feet with each step - so it's 25 steps per leg each time.  Stand all of the way up.

For the overhead portion you may hold a plate or a single dumbbell in both hands.  Goal is to keep the belly tight and keep the weight over the middle of the body.

For the front rack portion - you will hold the dumbbells  at the shoulders with the elbows high.  Keep the belly tight.  You MAY place the dumbbells directly on the shoulders.

For the farmer hold position the dumbbells will be down at the sides.

Crush it!

5 Rounds for Time
20 Taps or Single Unders
20 Mountain Climbers
20 KB/DB Swings

Idea weight for Men: 35-55#
Idea weight for Women: 15-35#

Score: Total Time

Goal: Under 20 MIn

For this workout you may choose taps or single unders with the jump rope.  For the taps you will tap like a step or your KB or whatever you want with one toe and then in almost a running motion switch feet!

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to eye level with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell back down.  Don't allow it to pull you forward or pull your back into a round position.

5 Rounds for Time
50 Double Unders
40 Mountain Climbers
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

Score: Total Time

Goal: Under 22 MIn

PROGRAM C

5 Rounds for Time
50 Double Unders
20 Cal Bike or Row
30 KB/DB Swings

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 65-70#
RX + Women: 50-55#

(Men and Women do the same cals - keep it simple!)

Score: Total Time

Goal: Under 22 MIn

This week has been rough - time for a good mover!

For this workout you want to choose a number of double unders that will allow you to finish all of them in 2 min or less.  If you need to lower the number to 30 - you may do that.  Any lower than that for this workout and you may want to sub double under attempts, hop overs, or double reps of singles.

For the attempts you could say 90 seconds of double unders in place of the 50 reps.

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to overhead with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell bak down.  Don't allow it to pull you forward or pull your back into a round position.

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)

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)

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)

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!!