For Time

30 DB Burpee Step Ups
Run 400 Meters
20 DB Burpee Step Ups
Run 400 Meters
10 DB Burpee Step Ups
Run 400 Meters

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

No RX + - just go for it!

Score: Total Time

PROGRAM C

For Time

30 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women
20 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women
10 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

The DB burpee step up goes as follows-

Push up on DBs, jump or step in, stand up holding DBs,  step up holding DBs, step down holding DBs.  That's 1 rep.

Alternate which leg is stepping up each time - or at least attempt to do same number on both legs for each set.

Choose a weight and a height for the step up that allows you to move pretty consistently and isn't sketchy feeling at all for you.  If you need to you can do these weightless as burpee box step ups.

Other sub ideas - Plate burpee step up, KB burpee step up. You could also sub a sandbag if you have one or just wear a weight vest!  See demo video for these ideas.

For the run, the distance should take roughly 90 seconds to just over 2 min when you are fresh and running at a moderate/somewhat difficult pace.

If you absolutely cannot run for weather or space reasons - you may sub 90 seconds of mtn climbers.  Don't sub double unders for this one because tomorrow's workout has a bunch of them already (unless tomorrow is a rest day - then go for it!)

3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: Figure out a good strategy to get a good time but not do a lot of burpees.

PROGRAM A

3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 30-40# Dumbbells
RX Women: 20-25# Dumbbells

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

Every Time You Break:  7 Burpees

PROGRAM C

3 Rounds EACH

In a You go I go pattern for 1 full round before switching

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: You get a lot of rest.  Goal should be to really push pace when it's your turn and to go unbroken or pretty close.

Oh man.

So the way this one works is the aim is to go unbroken or as close to unbroken as possible - but still get as good a time as possible.

For this workout if you have to put the weight down during the thrusters OR the farmer carry you must perform 7 burpees before picking them back up.

So you can rest as needed between rounds or when you put the weight down before the farmer carry - but any other breaks require 7 burpees!

When choosing weight you should go a BIT lighter than normal for this workout (not a lot though). Challenge yourself though and see how it goes.

For the thrusters you will start with the barbell on the shoulders.  Feet should be shoulder width apart with the heels down.  Tighten the belly and lift the chest.  Reach the butt back and down.  Drive the knees out and keep that chest up.  Get the butt lower than the knees at the bottom with no plopping or rounding of the back!  Stand hard and fast to transfer the power from the legs into the bar.  Finish with a press out to lockout with the bar over the middle of the body.

For the next rep, lower the weight back to the shoulders and THEN squat!  Smooth!

Once you have completed 30 thrusters you may rest as you feel you nee to before starting your farmer carry.

The farmer carry is with the dumbbells down at the sides.

The distance is an amount that would take about 1 min if you were running in a workout (without dumbbells).

If you don't have 2 matching dumbbells or KBs to do your farmer carry with you can do plate carries or a front rack carry with your barbell.

12 Min AMRAP
20 Lunges
20 Sit Ups / Slam Balls

No Weight Needed!

Score: Total Completed Rounds + Any Additional Reps

Goal: 4 Rounds +

For this one you don't need any equipment at all!!!

For the lunges you may do reverse stepping, forward stepping, walking or even assisted.  Take a long enough step each time that your back knee touches with the front heel still down.  Do not allow the knee to cave in and keep that chest up!  Alternate legs with each step so for each set of 20 you end up doing 10 per leg!

If you are unable to touch the knee to the ground unassisted - feel free to use a little assistance from a chair or the wall etc.  If you are unable to go that deep due to mobility or injury issues, you may shorten the depth.

For the sit ups we want to see you touch the shoulders at the bottom and come ALL of the way up at the top!  If you need to use assistance of a band to help you come up that is fine!

If you are pregnant or recently postpartum and avoiding sit ups you may sub Slam Balls or if you don't have a ball KB Swings or Dumbbell Swings.

3 Rounds for Time:

30 DB Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

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

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

PROGRAM B

3 Rounds for Time:

30  Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

RX Men: 95# Lunges 40# DB Sit Up
RX Women: 65# Lunges, 25# DB Sit Up

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

PROGRAM C

3 Rounds for Time:

30 DB Front Rack Lunges
20 GHD Sit Ups

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

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

Another slightly shorter workout since we went long on Mon AND Wed.  For this one make note that the weighted sit ups are a bit heavier and that we are holding the dumbbell AT the chest.

If possible you will use the same weight for both movements.  Use 2 dumbbells for the lunges and just 1 dumbbell held at the chest for the sit ups.

For the lunges you will hold the dumbbells on the shoulders with the elbows up.  Keep the belly tight and front heel DOWN.  You may do these as walking, front stepping, or reverse stepping lunges.  Alternate legs with each lunge.  So each set of 30 reps ends up being 15 per side.

Make sure you take a long enough step that the front heel can stay on the ground when the back knee touches.  Don't allow the chest to drop or for the knee to cave in.  Stand completely between reps.

For the sit ups you will hold the dumbbell at the chest.  It might help to anchor feet with something for these.  If you are unable to perform the sit ups with the dumbbell at the chest at the same weight that you used for the lunges (one dumbbell only for the sit ups) then you may of course lower the weight.  They are meant to be difficult and it's ok if you need to break to get through them!

For Time:

50 Double Unders
10 Clean and Jerks
40 Double Unders
8 Clean and Jerks
30 Double Unders
6 Clean and Jerks
20 Double Unders
4 Clean and Jerks
10 Double Unders
2 Clean and Jerks

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

PROGRAM A

For Time:

50 Double Unders
10 DB Clean and Jerks
40 Double Unders
8 DB Clean and Jerks
30 Double Unders
6 DB Clean and Jerks
20 Double Unders
4 DB Clean and Jerks
10 Double Unders
2 DB Clean and Jerks

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

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

Use heavier dumbbells than you normally do if you have the option to!

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

PROGRAM C

For Time:

50 Double Unders
10 Odd Object Clean or Clean and Jerk
40 Double Unders
8Odd Object Clean or Clean and Jerk
30 Double Unders
6 Odd Object Clean or Clean and Jerk
20 Double Unders
4 Odd Object Clean or Clean and Jerk
10 Double Unders
2 Odd Object Clean or Clean and Jerk

No Real RX or RX + for this one since what everyone has is different.  Make sure the movement and weight you choose is challenging for this rep scheme or you can raise the reps if your bag is light!

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

This one will be a quick and dirty one for those of you that have solid double unders.  You will notice that the RX weights are a LITTLE heavier than the standard 95/65.  Use that as a clue to choose a weight that is a bit of a challenge for you - but keeping in mind that it is a total of 30 reps.

For the double unders.  If 50 reps will take you more than 2-2:30 you will want to start with a lower number.  Maybe you may choose to just do 25 per round instead of the 50-40-30-20-10.  You may also allow yourself to count successful double unders or double under attempts.  If you are not ready to throw the double unders into the workout yet - you may sub hop overs.  Make sure you are jumping over something you are comfortable with and don't be afraid to do almost like a little skip.

As always - you may double up on single unders for this workout.  It's not our favorite scale - but it will work!

For the clean and jerks the bar will start on the ground.  You will have your feet under your hips and the bar close to the body.  Hinge at the hips so that the chest is over the bar.  Bend the knees but do not go too much into a squat position.  Hands grip the bar just outside of the legs. Arms are straight.  You will lift the bar by digging the heels into the ground and lifting the chest!  Keep the arms long and keep the bar in close to the body.  Once past the knees think of almost jumping straight UP with the bar.  Add a shoulder shrug (arms still straight) and THEN pull the elbows high and outside as the bar travels up the body and you pull yourself down.  Shoot the elbows around and through FAST to allow the bar to land on the shoulder with the elbows in front.  You should land in a partial squat position with the heels down and knees bent/out.

From here if you are comfortable you may feed the jerk since you are already in a dip position.  If you need to stand and re-set and then re-dip to do the jerk that is fine too.

Remember stand and press yourself DOWN!!

20 Min AMRAP

As Many Rounds and Reps as Possible in 20 Min

30 Second Row, Run, Bike, Single Unders or Taps
4 Ring Rows or KB Swings
6 Push Ups
8 Squats

No weight necessary!

Score: Total completed rounds plus any additional reps.

Goal: 12+ Rounds!

For this workout you will want to choose a style of pull up, push up, and squat that will allow you to keep moving pretty good!

You may choose between running, rowing, biking, single under jump ropes, or taps for the 30 second intervals.  The goal for that part is just to move the whole time at a level of intensity for you that is sustainable across multiple rounds.  Don't go so hard that you end up resting another 30 seconds before starting your push ups.  Don't go so easy that you know you are dogging it!

For the pull ups you may do ring rows, TRX Rows, or parallette rows.  If you don't have something to do an upper body row with you can sub dumbbell rows.  Remember you can make these rows harder or easier simply by bringing your body more or less parallel to the ground!

For the squats you will ideally squat all of the way down to get the butt below the knees at the bottom and stand all of the way at the top. You will perform the movement by reaching the butt back and down.  Feet should be shoulder width apart.  As you squat back and down, drive the knees out and keep those heels down!  Keep that chest up and don't allow any plopping.

If you need to use a target to make sure you are going low enough - that is fine - just don't use it to help you bounce up or worse - sit on it at the bottom.

If you are unable to go all of the way down due to injury you may shorten the distance.

If you are unable to keep the chest up, heels down, and knees out that low - you may try holding onto something for assistance.  If it is still not happening and you can feel everything caving in - you may also shorten the distance to keep good form!

Happy 4th!

EMOM - for as long as you can last - up to 40 min:

Min 1: Run 200 Meters
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - run 200 meters and then do the pull up, push up, squat - great option for slower runners.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

PROGRAM C

EMOM - for as long as you can last - up to 40 min:

Min 1: Row 16 Cals (Men) or 11 Cals (Women)
OR
Bike 12 Cals (Men) or 8 Cals (Women)
Min 2: 3 Pull Ups - 7 Push Ups - 12 Squats

RX: Stick to the minutes (this means the run has to be completed within that 1 min window)

RX +: Up the Row to 18 Cals (Men) or 13 Cals (Women) OR Bike 15 Cals (Men) or 10 Cals (Women) and UP THE reps to 5 pull ups, 10 Push Ups, 15 Squats

Scaling Option: Just do it as every 2 min - row or bike and then do the pull up, push up, squat - great option for slower bike/rowers.

More scaling ideas below.

Score: Total number of rounds completed before you miss one (each minute counts) see more instructions below.

Goal: Scale to allow yourself to make it at least 20 min.

Oh man - this one dates back a little ways.  The original version was with the rower.  But the run is going to be super spicy.

SO the goal is to choose a version that you are confident you can make it 20 min - but really unsure if you could make it 40 - actually you are pretty sure you won't be able to.

Every minute counts as a "round". So the run is 1 round.  Then when you get the pull up/push up/squat that's another round.  As long as you get the work done within the minute those count.

So ideally you will scale the run distance to one you can make in the minute and the same with the reps.

OR

If you are a slow runner allow yourself do have 2 min to do both the run and the reps - just don't mark RX.  This way if the run takes you 1:05 and you still manage to get the reps in before 2:00 - that's great!

Make sure to watch Julian's tips to get more info on how to make this work for you!

The run distance should take you roughly 45 seconds to 55 seconds.

Options for pull ups are kipping, strict, butterfly, banded, jumping, or ring row - ring row is our favorite sub for this one.

Push ups may be on the feet, knees or even elevated.  Touch your chest and thighs to the ground and lock out COMPLETELY at the top.  Keep the belly tight!  No sagging and no worming if possible!

Squats are all of the way to hips lower than the knees at the bottom and standing all of the way up at the top.  No sloppiness!  Reach the butt back and down, keep the heels down, drive the knees out, keep the chest up!

Scale the depth for injury reasons.  You may use a target or even assistance otherwise!

If you are a raging psycho and can make it 20 minutes at least with your vest on - go for it.

5 Rounds for Max Total Reps
1 Min Push Press
1 Min Box Jump

RX Men: 75#
RX Women: 55#

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

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

PROGRAM A

5 Rounds for Max Total Reps
1 Min DB Push Press
1 Min Box Jump

RX Men: 30-40# DB
RX Women: 20-25# DB

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

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

Oh man.  This is quite the little back and forth isn't it?

Choose a weight that will allow you to get at least 15 or so push press in that minute.  That doesn't mean they need to be unbroken sets of 15, just 15 or more within the minute.

For this movement the bar will start on the shoulders.  You will have your hands outside of the shoulders and the elbows slightly in front.  Keep the belly tight and the chest up.  You will perform a small dip keeping the heels down, chest up, and allowing the knees to come forward.  When you are cycling these - don't allow the bar to pull you forward.

From that dip position you will stand hard and fast driving the power from the lower body into the bar.  Finish by pressing the bar out overhead.  These are specifically to be a push press - no re dip!  You will finish each rep with the bar over the middle of the body with the elbows locked, and ribs down.

When lowering for the next rep practice absorbing with the knees to feed that dip.  Lower the bar with the elbows in front.  This will prevent you from smashing your collar bone.

For the box jumps we HIGHLY encourage a step down today.  This will be high rep and cycling them puts a lot of stress on the calves, feet, and knees.  Up to you if you are confident, but stepping down might actually help most of us get more reps as it will allow us to maintain control and keep moving.

For these jumps we would like to see you jump off of both feet and land on both feet with a solid full foot on top of the box.  Be aware of the position of the knees on take off and landing.  Make sure they are not ever caving IN!

As always we would love to see you actually jump, so lower the height as much as you need to!  If you are unable to jump - step ups are a great sub today.

If you don't have something to jump on - find something to jump OVER!  Nothing to step on?  Sub alternating lunges.

12 Rounds for Time
7 KB Deadlifts
5 KB Hang Power Clean
3 Goblet Squats

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 10- 35# KB or DB

Score: Total time to complete 12 rounds

Goal: Under 20 Min - Do not go past 24 Min!

For this workout you will use a single kettlebell or dumbbell. You may also choose to do the deadlifts and hang power cleans with a dumbbell in each hand if you would like. If you need to lower the weight or just put it down completely for the squats that is fine!

For the deadlift you will have the KB or DB between the feet.  The heels should be about shoulder width apart and rooted to the ground.  Knees should be bent and you should hinge at the hip to get the chest over the weight.  Arms are straight and chest is up - back is flat.

To stand you will think about driving the heels into the ground and lifting the chest.  Keep the arms straight and squeeze the cheeks to come to a fully standing position.

If you are using 2 dumbbells you may choose to pull them from outside of the feet or in between.

For the hang power clean you will hold the KB or DB at the hips - fully standing - with arms straight.  Dip the chest forward and bend the knees slightly keeping the chest up and arms straight.  Stand fast and shrug the shoulders to help make the weight weightless and then rotate the hands around and then bring to a supported positions at the chest/shoulders.

For the goblet squat hold one KB or DB at the chest.  Make sure the feet are shoulder width apart.  Reach the butt back and down and keep the heels down.  Drive the knees out and keep the chest up.  No plopping or rounding of the back.  Keep the belly tight!

Ideally you will get your butt below your knees at the bottom.  If you are unable to do that with weight and keep your chest up - just ditch the weight.  If you still can't go that low you may use a target or assistance in holding on to something!

Stand all of the way up at the top!

Your score is the time it takes you to complete all 12 rounds!

Every 2 Min for 30 Min Complete:

5 Deadlifts
3 Squat Cleans

GENERAL WEIGHT IDEAS...

RX Men: 155
RX Women: 95

RX Plus Men: 185
RX Plus Women: 125

PROGRAM A

For Total Time:

15 Rounds:
Each Round Must Be Unbroken:
7 Dumbbell Deadlifts
3 Dumbbell Hang Squat Cleans
Rest as needed to go unbroken each time.

Score is total time!

RX Men: 50-60# DB
RX Women: 30-40# DB

RX Plus Men: 70#+ DB
RX Plus Women: 45#+ DB

The weight you choose for this is going to be VERY individual, so don't worry too too much about RX or not.

This workout is one that I did a long time ago at NorCal and the weight I used that day was about 70-75% of my 1 RM and to this day it was one of the most "memorable" workouts I've done.

It is a lot of reps, so I would say start lighter than you think.  If at 10 rounds in you feel like you want to go up - then go for it.

If you are new to these movements you have a few choices.  You can keep the weight super light and just focus on form.  That would be great.

OR - you can do the 5 deadlifts and maybe only 1 clean.  Or 5 deadlifts and 1 power clean + 3 front squats.

All of those would be great options.

If your form starts to break down on any of it though, lower the weight.  No prizes to be won, just trying to get a great workout!

For the deadlifts - the goal would be to do all 5 - touch and go.  Keep the back flat and heels down!

After the deadlifts you may drop the bar and take a second.  Cleans can be in singles if necessary - but make sure you are getting a solid 45 seconds of rest at least each time after the cleans - before the next round.

For the cleans, they will all be taken from the ground and caught in a full squat.  Make sure the bar is landing on the shoulders with the chest and elbows up.  Drive the knees out and the heels down!

Lastly - warm up WELL for this workout with lighter weights and warming up the low back with some good mornings either with the bar or a band, and loosen the hips!

100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 Zercher Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  135# Bar, Strict Pull Ups

RX Women: 13-15# Ball, 95# Bar, Strict Pull Ups

RX Plus Men: 185# Bar, Strict Muscle Ups

RX Plus Women: 125# Bar, Strict Muscle Ups

PROGRAM A

100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 DB or Goblet Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  50+ LB DBs Strict Pull Ups

RX Women: 13-15# Ball, 35+ Lb DBs, Strict Pull Ups

RX Plus Men: 70+ lb DBs, Strict Muscle Ups

RX Plus Women: 50+ lb DBs, Strict Muscle Ups

So this workout WAS already desinged with all of the subs that Miranda would constantly use, so if possible - don't change anything too much.

The air squats are simple enough - feel free to cut that number down if you think those squats will take you longer than about 4 min max.

The Med Ball Cleans AFTER the air squats are brutal.  This is how a lot of her workouts were then and actually she attributes gaining a good amount of strength and stamina in the legs after not being able to do much else for a while.

If necessary you can sub a kb for the dumbbell and do kb cleans!

Make sure you are not sloppy with either the med ball cleans or the air squats.  For both keep the chest up in the bottom and make sure you are going all the way down and all the way up!

For the handstand push ups RX IS the pike.  You are allowed to change it obviously to regular hspu if you want, but we encourage you to try the pike - it's pretty hard!

Make sure you use a solid tri pod position and that your butt is over your head at the top.  Push the head through the hands!  Bend your knees if you need to.

You may also scale to the knees on the box or to just a dumbbell or barbell strict press if necessary.

For the Zercher Squat - try taking it from the ground.  This movement is super awkward and not super comfortable on the elbows.  When Miranda's neck was mess up - her hand was broken too, so this was a way she figured she could squat a little bit without hurting her hand or placing the bar anywhere near her neck.

In this position you will be able to keep the chest really upright.  If you are struggling to pick it up from the ground - you may also use a rack.

If you can do strict muscle ups - do those.  Even if it's only a few.  If you can't go with strict pull ups - and if those aren't happening a slow negative pull up or a strict pull up with a band is fine!

For  Total Time:

4 Rounds
20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

Idea weight for Men: 25-35# Dumbbell
Idea weight for Women: 10-20# Dumbbell

Score: Total Time Including Rest

You may also choose to take these dumbbell snatches from the "hang" or from the waist position if you have any issues pulling from the ground.

For these snatches you will have the dumbbell between the feet.  You will grab it with one hand and the heels down.  There should be a hinge at the hip, knees bent, chest up.  Stand hard and fast by lifting the chest and driving through the heels. Keep the arm straight.  Once you finish with the legs and hips - shrug the working shoulder - drive the elbow outside to keep the dumbbell close to the body and then punch it to the sky!  finish with the dumbbell locked out completely with the bicep by the ear.

Lower back to the ground and switch hands.  You will do a set of 20 alternating so - 10 each side.

For the burpees you may do regular burpees, Knee push up burpees, No push up burpees.  Or elevated burpees!  You choose what will allow you to keep moving but give you a challenge along the way!

40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

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

**You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets.  It is HIGHLY unnecessary for 98% of us!

Metcon (Time)

PART 2

30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

Use the same weight as you used in Part 1

PROGRAM A

60 DB Power Snatch (alternating)
30 DB Facing Burpees

REST 5 Min Before PART 2

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

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

Metcon (Time)

PART 2

30 DB Facing Burpees
60 DB Power Snatch (alternating)

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

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

Use the same weight as you used in Part 1

You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the power snatch the bar will start on the ground.  You will have a wide (overhead squat) grip.  Your feet are under your hips.  Knees are bent and your chest is over the bar.  The chest should be lifted with the back flat and belly tight.  Arms are straight and head is neutral.

You will lift the bar by driving the heels down and lifting the chest.  Pull the bar back into the body and keep the chest up.  Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips!  Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body!  Pull yourself under the bar and punch it to lock out overhead.  You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.

Stand completely to finish each rep.

For the bar facing burpees you will touch the chest and thighs to the ground facing your bar.  Jump or step your feet in and then jump over.

For Time:

30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: 10-15 min or less!

PROGRAM A

For Time:

30 DB Hang Clean and Jerks
30 DB Front Rack Lunges (alt)
20 DB Hang Clean and Jerks
20 DB Front Rack Lunges (alt)
10 DB Hang Clean and Jerks
10 DB FrontRack Lunges (alt)

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

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

Score: Total Time

Goal: 10-15 min or less!

PROGRAM C

For Time:

30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Options for Hang Clean and Jerk:  Sub sandbag hang clean and jerk (prob go a bit lighter)

Options for Lunges: Sandbag lunges, 50 Meters out and 50 meters back sled push or pull.  Choose a weight that allows you to not really have to walk but is super challenging.

Score: Total Time

Goal: 10-15 min or less!

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders.  Feet should be about hip width apart with the heels down.  You will pick the bar up to a full standing position.  From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly.  Allow the bar to travel down the leg but pull it into the body and keep the arms straight!  Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending!  Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it.  Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down.  (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement!  Once again think about standing up hard and fast and using the power from the legs to make the bar weightless.  Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat).  Either way the movement ends with the bar locked out completely overhead.  Belly tight.  Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges.  You will alternate legs so for the set of 30 - it's 15 per.  Drive off of the heel and don't allow the knees to cave.

10 Rounds

3 Inchworms
10 Step Ups (alternating)

Score: Total Time

Goal: Under 15 Min or so

No equipment needed for this one!

For the inchworm you will start in a standing position!  You will hinge at the hips and knees and place your hands down on the ground right in front of your feet.  From here you will leave the feet where they are and walk the hands out to the top of a push up position.  Once you are there you may either perform a regular push up OR you may lower to the knees to do the push up.  After the push up you will walk your hands back in to your feet and then stand to complete that rep.

If you are unable to do a push up - even on the knees for injury or other reasons - you may take it out.

For the step ups you will do 10 total per round.  You will alternate feet with each step up so that you end up doing 5 per leg per round.

FInd a height that challenges you to step up on, but that is safe and allows you to drive off of your heel and not use assitance with the hands - unless for stability only.

You may use a step, a bench, a box, a stack of plates, anything you can find that works.

Guys height should be roughly 18-20"

Girls would love to see 14-16"

Go higher of course if you are comfortable but those are good goals to shoot for otherwise!

Good luck!

10 Rounds for Time

3 Wall Walks
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

That is it.

Enjoy.

Goal: 15-20 min or less

PROGRAM C

10 Rounds for Time

30 Foot Handstand Walk
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

RX + 50 feet each time

That is it.

Enjoy.

Goal: 15-20 min or less

The wall walks on this are going to get PRETTY spicy.  Some of you are REALLY good at them so your time might be much faster, but DON'T get sloppy or cheat this movement by sliding down the wall and slamming into the ground.  Also - EACH REP STARTS AT THE BOTTOM OF A PUSH UP!!  I know that seems like it wouldn't make that big of a difference but it really does!

So, for these wall walks you start at the bottom of the push up with the feet against the wall.  Press up to the top of your push up and start walking your feet up the wall.  As you walk the feet up - walk your hands BACK toward the wall.  Keep the belly tight and chin tucked as you do this.  Squeeze the cheeks!  The main thing is to fight overextending the back and craning the neck.  The goal is to walk the hands all of the way back until the chest touches the wall.

THEN

WALK YOUR HANDS BACK OUT AND WALK YOUR FEET BACK DOWN THE WALL UNDER CONTROL!! Go back down to the bottom of the push up at the bottom!  That is 1 rep.

If you are uncomfortable walking all of the way with the chest to the wall - you can do partial reps and walk only part way up.  If you are uncomfortable or not ready to do these agains the wall you may also choose to do them with the feet (piked) on a box or bench or even from the knees.  Finally - you can see the SHIFT version for today which will sub inchworm reps!

For the box jumps jump from both feet and land on both feet on the box and then jump or step off of the other side!

We would LOVE to see you actually jump today even if you have to significantly lower the height.  Tomorrow's workout has weighted step ups so save the step ups for tomorrow if possible!

As always - if you don't have something to jump ON - find something to jump OVER.

And of course if you CAN'T jump you can sub step ups or for this workout you may sub air squats if you are planning to do the step ups in tomorrows workout!

3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

PROGRAM A

3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

For this workout GRIP is going to be a huge factor.  Since that is the case only toes to bar should mark RX, but you can DEFINITELY sub knee ups, v-ups, TRX tucks or even regular sit ups if necessary for your ability/equipment!

For the dumbbell burpee power clean you will perform a push up with the hands on the dumbbells.  It doesn't need to be a beautiful/textbook push up - more of a burpee type sprawl is fine! Jump or step the feet in.  Bring them in between the dumbbells! Make sure the heels are down, knees are bent and chest is up.  Stand hard and fast to use the power from the lower body to help you make the weight weightless as you shrug and guide the dumbbells to the shoulders.  One head of the dumbbells must touch the shoulder with the elbows in front.

Do NOT be sloppy as you lower the weight!  Keep the heels down, chest up and bend the knees as you lower for the next rep!

14 Min AMRAP
1 Min Run, Row, Bike or Taps
7 Goblet Squats

Idea weight for Men: 35-55#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional squat reps at the end.

Goal: 7 Rounds +

For the portion of this workout that you are doing the run, row, bike or taps - make sure you move the whole time.  Don't sandbag it - push yourself!

For the goblet squats you will hold a single kb or dumbbell at the chest.  Keep the chest up and the elbows tucked in!  You will reach the butt back and down.  Feet are shoulder width apart and heels are down.  Drive the knees out and keep the chest up as you squat.  Ideally you will get your butt lower than your knees at the bottom with the heels down, knees out, chest up the whole time.  Stand by driving through the heels and squeezing the cheeks!

If you are unable to go all of the way down and stand up with weight - ditch the weight!  We would rather have you go all of the way down -even using assistance if possible.

If you are unable to go all of the way down due to injury or mobility issues - you may shorten the depth and keep the weight - or ditch it if necessary along with cutting the depth.

Every 2 Min for 7 Rounds

Run 200 Meters
7 Front Squats

RX Men: 135#
RX Women: 95#

RX + Men: 155# +
RX + Women: 105# +

Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.

PROGRAM A

Every 2 Min for 7 Rounds

Run 200 Meters
Max DB Front Squats

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

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

Goal: 10 + Squats per round.  Go heavier if you have heavier dumbbells and can move them for 10 reps.

PROGRAM C

Every 2 Min for 7 Rounds

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
7 Front Squats

RX Men: 135#
RX Women: 95#

RX + Men: 155# +
RX + Women: 105# +

Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.

Score: Weight used for the front squats. BUT do not go so heavy that you don't make it in the 2 minutes or have to break any of the sets of 7.  That is a FAIL!

So I debated how to score this one.  I want you to push intensity and go as fast as possible every round, but I also want you to challenge yourself to go heavy.  Please keep in mind that the score is BOTH of those things.

The run is something that should take roughly 45 seconds to 1:10 at an uncomfortable pace.  If you are unable to measure exact distance make it fit those parameters based off of how good a runner you are!

If you are unable to run for space or weather reasons - no worries!  You can do 1 minute of double unders, single unders, or even hop overs.  If you are great at double unders do 50.  If not- just move for 1 min.

For the front squats - this should be a weight that you CAN do all 7 without failing or getting super sloppy, but it is not going to be fun to do so.  Something you will really have to fight through.  Don't limit yourself with RX or RX+ options.  Choose what is right for you.  If you are blasting through the front squats in 15 seconds - with that extra 45 seconds - add some weight!

For these reps the bar will start on the shoulders.  You will have the elbows high with a loose fingertip grip.  Feet are underneath the shoulders and heels are down.  Before starting the squat - lift the chest and tighten the belly.  Reach the butt back and down as you drive the knees out.  Get your butt below your knees at the bottom while fighting to keep the chest and elbows up.  No plopping or rounding of the upper or lower back.  If you are unable to keep good positions, lower the weight.  Stand completely at the top of each rep.

If you are unable to finish any round because you run out of time - you can choose to lower the weight or try again - or lower the reps for the rest of the workout so that you can make it.  Just note any modifications in comments!

Crush it!

5 Rounds
30 Push Ups
15 Power Cleans
10 Jerks

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

PROGRAM A

5 Rounds
30 Push Ups
15  Power Cleans
10 Jerks

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

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

Score: Total Time

Goal: Around 20 Min or less

PROGRAM C (TEAM VERSION)

2 Rounds
100 Push Ups (combined)
75 Power Cleans (combined)
50 Jerks (combined)

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

For this workout you want to be really aware of your abilities in 2 areas - the push ups and the weight you are using.

30 push ups for 5 rounds will add up.  Be aware that in order to keep moving you may need to go to your knees for the push ups or use a scale like doing the push ups on an elevated surface, like a bar in the rack or a box.  These are great scales and are absolutely the right choice if it is what is needed to keep moving.

Regardless of what push up style you choose you will aim to have your body move as one unit.  No snaking or piking!  Keep the belly tight.  Chest and thighs should touch the ground at the bottom and elbows should be completely locked at the top for every rep!  Don't blast out too big a set to start!

For the  power cleans the bar will start on the ground.  You will have your feet under your hips and your hands outside of the legs.  Weight is in the heels and the bar is against the body.  Hinge at the hip and bend the knee slightly.  Keep the belly tight and chest up.  Arms are long and straight - pulling the bar in close to the body!  Stand by driving the heels down and lifting the chest.  Once past the knees think - jump with straight arms - shrug the shoulders - pull the elbows high and outside to keep the bar close - pull yourself DOWN into a partial squat - bring the elbows around FAST to allow the bar to land on the shoulder with the elbows high! Land with your weight in your heels, knees out and chest up in a partial squat position. Stand completely to finish the rep.

For the jerks you will start with the bar on the shoulder with elbows slightly in front. Keep the belly tight as you dip by keeping the heels down, allowing the knees to come forward, butt goes back slightly and chest stays up.  Stand hard and fast to drive power into the bar.  Press the bar up as you press yourself under!  Lock out completely with the bar over head - belly tight - weight in heels.  Stand completely with the bar to finish the rep.