3 Rounds
40 Front Squats
20 Dips

RX Men: 65#
RX Women: 45#

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

Score: Total Time

Goal: 15 Min or Less

PROGRAM A

3 Rounds
40 Front Squats
20 Dips

RX Men: 25-30# DBs
RX Women: 15# DBs OR 1 Single 35# DB/KB (goblet squat)

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

Score: Total Time

Goal: 15 Min or Less

PROGRAM C

3 Rounds
40 Sandbag or DBall Front Squats
20 Dips

Use what you have and if it's super heavy for 40 reps you may lower the reps a bit.  If it's too heavy for at least 25 reps - choose one of the other versions so you don't change the workout TOO much.

Score: Total Time

Goal: 15 Min or Less

or this workout we want the front squat to be light for you.  We want you to move it almost like a wall ball or an air squat.  If you KNOW you will have to break your set of 40 - then go lighter.  It should be something that you will try to do unbroken.

For those squat reps you will have the bar on the shoulders with a loose fingertip grip and the elbows high!  You will lift the chest up but also keep the belly tight!  The feet should be shoulder width apart.  You will keep the weight in the heels and the chest up as you reach the butt back and down.  Drive the knees out and keep those elbows lifted!

Get the butt lower than the knees at the bottom. Do not allow any roundness in the back or plopping.  To stand you will lead with the elbows and the chest as you drive your heels down and knees out!

Do not let the bar pull you forward!  Elbows up and belly tight!

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or paralettes)

However you do them the goal is to get the shoulder lower than the elbow at the bottom and completely lock out at the top.

Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

4 Rounds
1 Min Taps (or Jog/Bike/Row)
20 Hang Power Clean with KB or DBs
1 Min Taps (or Jog/Bike/Row)

Rest 1 Min between Rounds

Idea Weight for Men: 35-50# KB or 2 x 25# DBs

Idea Weight for Women: 12-24# KB or 2 x 10# DBs

Score: Total Time including Rest

Goal: Each Round around 3:30  or less! (This basically comes down to the cleans only)

For this you can choose whatever you want for the 1 min part!  If you have a bike or rower and want to use it - go for it!  If you are comfortable running and have the space - do it!  Up to you!

The pace you go for the one minute should be uncomfortable but sustainable for the minute!

For the hang power cleans you may use a single kettlebell or 2 dumbbells.  You will start with it/them at your waist.  Dip slightly by bending the knees and allowing the chest to come forward.  Keep the arms long and straight.  Stand up hard and fast - shrug the shoulders - and use the power from the legs and the shoulder shrug to POP the weight up!

If you are using the KB your hands will rotate around the handle and you will bring it to your chest.  If you are using the dumbbells you will guide them up by shooting your elbows around fast and bringing them to your shoulders!

This workout was originally posted on Dec 21, 2017!  Make sure you go back and check what you got!

PROGRAM B

4 Rounds for TOTAL TIME (including rest)

Run 200 Meters
20 Hang Power Cleans
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

PROGRAM A

4 Rounds for TOTAL TIME (including rest)

Run 200 Meters
20 DB Hang Power Cleans
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

PROGRAM C

4 Rounds for TOTAL TIME (including rest)

Row 250 Meters
OR
15 Cal Bike (Men) 10 Cal Bike (Women)
20 Hang Power Cleans
Row 250 Meters
OR
15 Cal Bike (Men) 10 Cal Bike (Women)

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

These rounds can definitely be done in 3:00 or less!  Choose a weight that will allow you to do at least 7 - 10 reps when you pick up the bar for the first set!

If you don't have a measured 200 - pick a distance that takes aroun 45 seconds if you are cooking and no longer than 1 min.

If you can't run for space or weather reasons you can choose 40 Double Unders per set (something that takes you 45 sec to 1 min).  OR you can do 45 seconds of mountain climbers.

For the hang power cleans the barbell will start at the hip (top of the deadlift).  You will dip by allowing the chest to come forward slightly and bending the knees.  Keep the heels down and arms straight.  Think JUMP and SHRUG and then pull yourself under into a partial front squat with the bar on the shoulders and elbows high.  Stand completely to finish each rep.

If your FIRST round takes you longer than 3:30 - you may shorten the distance or lower the weight for your cleans - or just push harder and go faster! Ha ha.  Pick one of those 3!

PROGRAM A

4 Rounds for Time

60 Double Unders
30 Dumbbell Step Ups
15 Deficit Push Ups

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

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

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

PROGRAM B

4 Rounds for Time

60 Double Unders
30 Back RackStep Ups
15 Deficit Push Ups

RX Men: 75#
RX Women: 55#

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

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

PROGRAM C

In Teams of 2

2 Rounds for Time

200 Double Unders
100 Dumbbell Step Ups
50 Deficit Push Ups

One person works at a time

Break however you want.

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

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

See below for deficit depth and jump rope scales

Score: Total Time

Many of you will be able to go much faster - it will all depend on your dubs and those push ups!

For this workout if 60 double unders will take you longer than about 2 min - you may lower the number to 40 or even 30.  If 30 will still take you longer because you are just missing a bunch we recommend that you sub them for the workout and practice them before or after.  Sub options can be hop overs or double rep single unders!

For the step ups you will hold a dumbbell in each hand.  Place your whole foot on the box.  Box (or whatever you are stepping on) height should be about 18-20" for the girls and 22-24" for the guys.  Of course, if that is too high for you - find something lower!!  Stand all of the way up on the box at the top of each rep.  Alternate feet with each step up.  So 30 total will equal 15 per leg.

For the deficit push ups you will create a 3-4" deficit. You can do this with some 45# plates or 2 phonebooks (are those a thing) or whatever you need to make it happen!  Even if you have to do your push ups from your knees we want to see you with a deficit today!

Touch your chest and thighs at the bottom.  Lock the elbows completely at the top.  Keep the body tight.  No snaking or sagging hips!

Metcon (Time)

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs

Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time

Goal:  15 Min or Less

Time Cap: 20 Min

For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up.  You can do a knee push up burpee + high step up.  You can do a no push up burpee step up.  You can lower the step up.  You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round.  The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest.  Stand tall and tighten the belly.  With the feet shoulder width apart you will reach the butt back and down.  Keep the heels down.  Drive the knees out.  Keep that chest UP!  Get the butt lower than the knees at the bottom if possible.  You may use a target to help you find your depth if you need to!  If you are unable to get that low with weight - you can ditch it.  If you are unable to get that low in a good position in general - then you may squat to a higher target!  We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders.  You will dip down keeping your chest up and weight in your heels.  This is just a SMALL dip and is NOT a squat!  You will use the power from your legs to help you drive the weight up over your head.  Lock the elbows completely and pull it back over the middle of the body.  Keep the belly tight!

This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer!  He was born on July 15, 2018!

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

Score: Total number of completed rounds + any additional reps

PROGRAM A

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

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

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

Score: Total number of completed rounds + any additional reps

Goal: 6 Rounds or more!

This one is going to REALLY add up!  And it's supposed to!  It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back.  Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it.  If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem!  You can do a burpee into a jumping pull up each time!

No pull up bar?  For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders.  Keep the elbows in front.  Feet are shoulder width apart and heels are down.  Reach the butt back and down.  Keep the chest and elbows up!  Get the butt lower than the knees at the bottom.  Drive the knees out and keep the heels down!  Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs.  Move your face out of the way and press the bar STRAIGHT UP!  The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to.  Not to say that's a good idea.  But you could if you wanted to.  Scale down more if you need to!

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Deadlifts
2 Toes to Bar
4 Deadlifts
4 Toes to Bar
6 Deadlifts
6 Toes to Bar
8 Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

RX Men: 165-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total REPS added up at the end!!

Goal: Get to the round of 12 +

PROGRAM A

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 DB Deadlifts
2 Toes to Bar
4 DB Deadlifts
4 Toes to Bar
6 DB Deadlifts
6 Toes to Bar
8 DB Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

ONLY ONE HEAD OF EACH DUMBBELL NEEDS TO TOUCH AT THE BOTTOM FOR THESE TODAY.

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

RX + Men: 60# DBs +
RX + Women: 40# DBs +

(KBs are acceptable as well if you have a matching pair)

PROGRAM C

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Odd Object Lift
2 Toes to Bar
4 Odd Object Lift
4 Toes to Bar
6 Odd Object Lift
6 Toes to Bar
8 Odd Object Lift
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

No Real RX or RX + here since you guys all have different equipment options!

Put what you did and weight of object etc in comments!

Couple notes for this one.  You need to pick a weight that you can move and you don't think you will ever be down to having to do something like singles or doubles in the bigger sets.  We put the weight RANGE for RX because we want to encourage you guys to be smart and we know how people get wrapped up in going RX.  Put exact weight you use in the comments.

This workout will get VERY grippy.  Keep that in mind and make smart breaks as the sets get bigger.  This one will be REALLY easy to come out too hot.

If you have a hand tear, or you don't have a pull up bar you may sub V-Ups.  Other sub options are knees up or even regular sit ups!  Challenge yourself but pick something for this movement also that will allow you to keep moving.

For the deadlifts the bar will start on the ground.  Feet are under the hips and the weight is in the heels.  The bar should be close to the body and the hands outside of the legs.  The knees should have a bend, but the hips should still be higher than the knees with the chest over the bar.  Back is flat and chest is lifted. Arms are straight.  Pull the weight off of the ground by driving through your heels and lifting the chest.  Pull the bar into the body!  Once past your knees think of squeezing your butt to bring you the rest of the way up.  The top is with you standing tall!

Reach the butt back and keep the bar against the body as you lower it back down!  Keep that chest up!

If at any point you cannot keep a flat back for this movement.  You should break.  If you still can't - LOWER THE WEIGHT!  No crazy bouncing at the bottom!  Show control!

12 Min AMRAP
As Many Rounds and Reps as Possible in 12 Min:

5 Inchworms
10 KB/DB Swings

Idea Weight for Men: 35-50#

Idea Weight for Women: 10-25#

Score: Total Completed Rounds Plus Any Additional Reps

Goal: 6 Rounds +

For the inchworms you will place your hands on the ground right in front of your feet!  You will walk your hands out to the top of a push up position!  From here you will perform a push up, either from the knees or the toes.  Then you will walk the hands back to the feet and stand.  That is 1 rep.

If you cannot do a push up for injury reasons - or you have a massive baby belly in the way- you can take the push up part out.

For the swings you will use either a kettlebell or a single dumbbell.  Hold the weight with both hands between the legs.  You will have your feet about shoulder width apart.  Keep the weigh in your heels and arms straight and long.  Dip the chest forward and bend the knees slightly as you pull the weight back between the legs.  Keep that CHEST UP!  Stand hard and fast swingin the weight out and away from you.  Finish by following through with the arms and brining the kettlebell to about eye level.  Allow gravity to bring you into that dip position for the next rep!  Don't let it take you for a ride!  Show control!

PROGRAM B

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max Hang Power Clean and Jerk

Rest 2 Min

RX Men: 95#
RX Women: 65#

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

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

PROGRAM A

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max DB Hang Power Clean and Jerk

Rest 2 Min

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

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

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

Ok so obviously you are going to get WAY more hang power clean and jerks than wall walks.  That is a no brainer for sure.  But don't game this workout for a better score!  Go for the gusto to get the best WORKOUT you can!

For the wall walks you will start in the BOTTOM of a push up position each time.  (You must return to the BOTTOM at the end of each rep too.).  You will press yourself up and start to walk your feet up the wall as you walk your hands back.  Keep your belly tight and your chin tucked.  Work hard to avoid overextending through the back/abs.

Ideally you will walk your hands back until your chest is against the wall. Then you will walk your hands back out and walk your feet down the wall.  NO SLIDING OR CRASHING DOWN!  The walk down is the hardest part!  Do it properly!!

If you are unsure or unable to walk yourself all the way back to touch your chest you may do partial reps.  You may also sub pike out walks with the feet on the bench or a box or even just inchworms!

For the hang clean and jerk you will start with the bar at the waist.  Your feet are under your shoulders and your hands are outside of your legs.  You will keep the heels down as you bend the knees slightly and dip the chest forward.  Allow the bar to slide down the leg as you keep your arms straight!  Stand straight up hard and fast - keeping the bar CLOSE to the body as you shrug the shoulders up!  From here you will pull the elbows high and outside and rotate the elbows around and through QUICKLY!  Catching the bar on the shoulder in a partial squat with the elbows in front!

The weight you are using should be light enough that you can go straight from that dip position into the push press or jerk.  So you will stand hard and fast with the bar on the shoulder.   Transfer the power from your legs into the bar.  Move the face out of the way. Press to lockout or for a small jerk you can press the bar up as you press yourself down.  Stand up!  Lower to the waist for next re

There are 3 scores for today's workout!!  Make sure you log one for each!  Program A is SLIGHTLY different so take note.  There are also Program C options.  Follow the work and rest schedule and have fun!

PROGRAM B

20 Rep Back Squat (1 x 20)

20 Unbroken Reps Back Squat

If you have NO idea what you can get - you guess.  You get one attempt!  If you don't get to 20 then note that in the comments!  Don't go too light - but don't peacock it either.

Choose something you think you can get but aren't sure.

For the back squat you will have the bar on your back.  Reach the chest up but also tighten the belly.  Feet should be shoulder width apart.  You will reach the butt back and down keeping the heels down and driving the knees out.  Keep the chest up and do not allow any plopping or rounding of the back.  You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out!  Stand completely between reps.

You are NOT allowed to rack the bar during your set of 20!  You have to do all 20 in a row!

If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.

REST 5 MIN BEFORE PART 2!!

800m Run (Time)

Max Effort 800m Run

This is Part 2!

You will run 800 Meters for Time.  If you don't have an 800 mapped out you can double your 400.  If it's not perfect measurement that's ok too.  Google Maps and apps like that can actually help with this if you want it to be more legit.

If you cannot run for space or weather reasons - you will do 200 Double Unders or 400 Singles.  You may also sub 100 no push up burpees.

REST 5 MIN BEFORE PART 3!

Metcon (AMRAP - Reps)

Tabata Squats

4 Min of
20 Seconds Air Squats
10 Seconds Rest

8 Rounds Total

Your score is your LOWEST ROUND.

So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!

For this you will set the clock for 4 min.  You will do as many squats as you can in 20 seconds then rest for 10.  Repeat that for a total of 8 rounds.

Your score is your lowest round!

Legit squats only!

Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up!  Stand all of the way up at the top!

If you are unable to go all of the way down for INJURY reasons you may use a higher target!

PROGRAM A

60 Second AMRAP

Dumbbell Squats

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

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

Simple as that.  As many squats as possible in 1 min.

The aim of this one is to not put the dumbbells down.  The idea is to move throughout the whole minute.  Find a steady pace and keep moving.

For the squats you can hold the dumbbells on the shoulders however you want.  Feet should be shoulder width apart.  You will reach the butt back and down.  Drive the knees out as you go down but focus on keeping the chest up and heels down.  Get your butt lower than the top of your knee at the bottom and stand all of the way up at the top.

We would prefer you to go lighter and go all of the way down if you need to to make that happen.  If you cannot go down that low for injury reasons please slow your pace but use a higher target.

IF YOU ARE NEW TO THIS LEVEL OF INTENSITY DO NOT DO MORE THAN 25 REPS FOR THIS PART!!!

REST 5 MIN BEFORE PART 2!!

800m Run (Time)

Max Effort 800m Run

This is Part 2!

You will run 800 Meters for Time.  If you don't have an 800 mapped out you can double your 400.  If it's not perfect measurement that's ok too.  Google Maps and apps like that can actually help with this if you want it to be more legit.

If you cannot run for space or weather reasons - you will do 200 Double Unders or 400 Singles.  You may also sub 100 no push up burpees.

REST 5 MIN BEFORE PART 3!

Metcon (AMRAP - Reps)

Tabata Squats

4 Min of
20 Seconds Air Squats
10 Seconds Rest

8 Rounds Total

Your score is your LOWEST ROUND.

So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!

For this you will set the clock for 4 min.  You will do as many squats as you can in 20 seconds then rest for 10.  Repeat that for a total of 8 rounds.

Your score is your lowest round!

Legit squats only!

Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up!  Stand all of the way up at the top!

If you are unable to go all of the way down for INJURY reasons you may use a higher target!

PROGRAM C

20 Rep Back Squat (1 x 20)

20 Unbroken Reps Back Squat

If you have NO idea what you can get - you guess.  You get one attempt!  If you don't get to 20 then note that in the comments!  Don't go too light - but don't peacock it either.

Choose something you think you can get but aren't sure.

For the back squat you will have the bar on your back.  Reach the chest up but also tighten the belly.  Feet should be shoulder width apart.  You will reach the butt back and down keeping the heels down and driving the knees out.  Keep the chest up and do not allow any plopping or rounding of the back.  You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out!  Stand completely between reps.

You are NOT allowed to rack the bar during your set of 20!  You have to do all 20 in a row!

If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.

REST 5 MIN BEFORE PART 2!!

Metcon (AMRAP - Reps)

Tabata Squats

4 Min of
20 Seconds Air Squats
10 Seconds Rest

8 Rounds Total

Your score is your LOWEST ROUND.

So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!

For this you will set the clock for 4 min.  You will do as many squats as you can in 20 seconds then rest for 10.  Repeat that for a total of 8 rounds.

Your score is your lowest round!

Legit squats only!

Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up!  Stand all of the way up at the top!

If you are unable to go all of the way down for INJURY reasons you may use a higher target!

Metcon (Time)

1000 METER ROW

OR

60 CAL BIKE MEN / 45 CAL BIKE WOMEN

Go for it!!  Only do 1 or the other.  Put which you chose in comments.

REST 5 MIN BEFORE PART 3!

5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Rest 3 Min

(Then Repeat)
5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Idea Weight for Men: 25-35# Dumbbell

Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds plus any additional reps

Goal: 3 rounds + each AMRAP and to try to match your first score  the second time through.

Ok so for this workout you have 5 min on the clock.  You do as many round of the 20-10-10 as you can in that 5 min window.  At the end of 5 min - note your score.  Maybe you got 5 rounds + 10 Mountain climbers.

Now you rest 3 min.

After 3 min you put 5 min on the clock again.  Start from the beginning and do as many rounds as you can of the 20-10-10.  The goal is to match your score from the first time.  Let's say you actually get one extra rep this time so 5 rounds and 11 Mountain climbers.

At the end your score would be 10 + 21.

For the Mountain climbers you are in the top of a push up position.  You will bring one knee up to the chest armpit and then back - then the other.  You can go as fast or as slow as you like.  Try to get that knee up as high as you can and keep the butt and hips down.  Each time a knee comes up it counts as 1 rep.  So, 20 reps = 10 each side (alternating).

You will also alternate arms for the hang dumbbell snatches.  THe dumbbell starts at the waist.  (You may also do this with a kettlebell).  You will have your feet about shoulder width apart with the weight on the heels.  Bend your knees slightly and allow the chest to dip forward.  Keep the back flat and arm straight.  Stand hard and fast.  Shoot the elbow out to the side and keep the dumbbell close to the body.  Punch the elbow to the sky locking it out overhead with the bicep by the ear.  Lower back to the waist and switch hands.

For the dumbbell hop overs you may jump from 2 feet or you may do like a skip step.  You are jumping laterally over your dumbbell.  Make sure you are comfortable doing that as a part of your warm up.

If you are not comfortable with the lateral jump you may sub 20 taps instead!  For these you will tap one toe on the dumbbell and then the other alternating.

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

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

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

Goal: Get both sets of 5 rounds under 10 min (each)

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

PROGRAM B

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

RX Men: 40# Dumbbells or 45# Plate for Plate Burpee / 95# for Power Snatch
RX Women: 25# Dumbbells or 25# Plate Burpee / 65# Power Snatch

RX + Men: 50# Dumbbells or 45# for Plate Burpee / 115# Power Snatch
RX + Women: 35# Dumbbells or 25# Plate Burpee / 75# Power Snatch

Goal: Get both sets of 5 rounds under 10 min (each)

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

Wait - there's an RX+ option for the devil press now?!  Some of you have been members for over a year - you have done these a lot!  See what happens!

If the weight you choose (no matter what it is) doesn't allow you to do the first 5 rounds under 10 min - go lighter for the next time through.

For the devil press the dumbbells start on the ground.  You will perform a push up (touch the chest at the bottom - lock out at the top) with the hands on the bells!  From here - you will step or jump the feet in.  Pick the dumbbells up off of the ground (we suggest between the feet) with a flat back, heels down, bent knees, straight arms.  Then you will perform a kind of combo db clean and jer/swing/snatch motion (one fluid movement) to get the dumbbells locked out overhead with the biceps by the ears.  Keep the belly tight!

Keep good positions - heels down and chest up - as you lower the weight back to the ground for the next rep.

If you don't have matching dumbbells you may sub plate burpees as seen in the demo.  Guys - 45# - Ladies - 25# - go up to 10 Reps.

For the dumbbell snatch you will only use one dumbbell.  You will start with it between the feet.  Keep the heels down, chest up,  knees slightly bent.  You will grab the dumbbell with one hand and stand up fast! (Almost jump) shrug the working shoulder, throw the elbow out to the side as you pull the dumbbell up the body.  Punch the dumbbell up (you can pull yourself under it slightly too if you want to/need to).  Finish with the dumbbell locked out overhead - bicep by the ear.  You will switch hands for the next rep - either on the way down or on the ground.  You will do 10 total per round - so 5 per side alternating.

This workout is programmed for DB hop overs!  Each hop over = 1 rep.  You may sub double unders if you want to work on those.

After 5 rounds you will rest 3 min and then repeat another 5 rounds.

Score is TOTAL TIME INCLUDING THE 3 MIN REST!

For TOTAL Time:

5 Box Jumps
10 Squat Cleans

Rest 30 Seconds

10 Box Jumps
10 Squat Cleans

Rest 30 Seconds

15 Box Jumps
10 Squat Cleans

Rest 30 Seconds

20 Box Jumps
10 Squat Cleans

Rest 30 Seconds

25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

PROGRAM A

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

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

PROGRAM C

TEAM VERSION:

For TOTAL Time:

PARTNER 1:
5 Box Jumps
10 Squat Cleans

PARTNER 2:
5 Box Jumps
10 Squat Cleans

PARTNER 1:
10 Box Jumps
10 Squat Cleans

PARTNER 2:
10 Box Jumps
10 Squat Cleans

PARTNER1:
15 Box Jumps
10 Squat Cleans

PARTNER 2:
15 Box Jumps
10 Squat Cleans

PARTNER 1:
20 Box Jumps
10 Squat Cleans

PARTNER 2:
20 Box Jumps
10 Squat Cleans

PARTNER 1:
25 Box Jumps
10 Squat Cleans

PARTNER 2:
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time

Goal: FAST and if possible UNBROKEN rounds.

Pick the weight and jump that is right for each partner.  Doesn't have to match up!  You want to take similar time on each interval.

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken.  This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken.  Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much.  We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility.  This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box.  Stand completely at the top before jumping or stepping down.  Watch for any caving of the knees on take off or landing and fight to avoid that.  As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground.  You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs.  Hinge at the hips so the chest is over the bar and bend the knees slightly.  Arms are straight.  Keep the back flat and belly tight.  Lift the bar by digging the heels into the ground and lifting the chest.  Pull the bar into the body as you stand.  Once past the knees you will pick up speed and transition your torso to an upright position.  Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar.  Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down.  Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch.  Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat.  Stand by leading with the chest and elbows.

Lower the bar to the ground for the next rep.

6 Rounds for Max Reps

Each Round is:

1 Min Sit Ups
1 Min Burpees

No weight needed!

Pregnant/Postpartum sub for sit ups: Slam balls or KB Swings!

Score: Total number of reps for both movements combined at the end.

Goal: 130 Reps or more

Pretty simple!

When the clock starts - you go for 1 minute doing as many sit ups as possible!  The goal is for the shoulders to touch the ground at the bottom with the hands touching the ground behind you - come up and touch the toes at the top!

We would love to see you go full range of motion on these if at all possible.  Even if you need to use a little assistance!  You can do this by pulling yourself up through the sticky part with a band and lowering yourself slowly under control!

Pregnant and Postpartum mamas - you may sub slam balls or swings.  If you choose swings keep the number to about 15 or so per round.

For the burpees you can pick your style!  Find something that challenges you but allows you to get 7-10 or more reps per round!

For Time:

75 Sit Ups
100 Burpees
75 Sit Ups

RX: Do that.

RX +:  Do that faster.

Score: Total Time

Goal: 15-20 Min or Less

PROGRAM B

For Time:

75 Sit Ups
100 Burpees
75 Sit Ups

RX: Do that.

RX +:  Do that faster.

Score: Total Time

Goal: 15-20 Min or Less

PROGRAM C

For Time:

30 GHD Sit Ups
100 Burpees
30 GHD Sit Ups

RX: Do that.

RX +:  Both sets of GHD Sit Ups are 50 Reps

(Please do not do this many GHD sit ups if you haven't done at least close to this amount before)

Score: Total Time

Goal: 15-20 Min or Less

This is one of those workouts that people will think is too easy.  Well, if you end up with the fastest time of the day and say it was super easy - bravo.  Most of us say it's too easy because we don't go 100% effort on something like this.  If at any point it feels easy - burpee faster.  Ha ha.

We had some heavy barbells and a bunch of squatting and pull uping.  This is just what we need now. A break from the weights.  Don't worry - they will be back tomorrow.

For the sit ups - you will touch the ground behind you, come up and touch your toes - getting your shoulders in front of your hips at the top.  Put a pad underneath you if you tend to get a raspberry on your butt!  You can do whatever you want with your feet.  Butterfly or straight legged, bent knees - whatever.

For the burpees it's pretty simple.  Get your chest and thighs to the ground at the bottom.  Jump or step your feet in and jump with the hands in the air.  We want you to actually jump.  Leave the ground.

Good Luck!

I believe fastest times on this will be around 11-12 Min or maybe even less.  Ouch.

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS PULL UPS

Rest 1 Min Between Rounds

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

Score: Total Reps from all 3 combined

Goal: 150+ Total Reps

PROGRAM C

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS MUSCLE UPS

Rest 1 Min Between Rounds

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

DO NOT DO THIS VERSION IF YOU DON'T FEEL YOU WILL BE ABLE TO GET AT LEAST 5 MUSCLE UPS IN 90 SECONDS.

Score: Total Reps from all 3 combined

Goal: 25-30 + WB PER ROUND - 5 + MUSCLE UPS PER ROUND

NOTES

Yikes right?

So, for this workout you will have 90 seconds to do as many wall balls as possible.  Ideally you will shoot them to a 9-10' target.

For these reps you will hold the ball at your chest.  Tuck your elbows in and up.  Your feet are shoulder width apart and your heels are down.  Drive your knees out and lift the chest as you reach your butt back and down.  Get your butt lower than your knees at the bottom.  Stand hard and fast to use the power from your legs to help you throw the ball.  Think LEGS then ARMS.  When the ball comes back down catch it and THEN squat.  Don't allow the weight or the ball to pull you forward.

No collapsing in the squat!  Keep that chest UP!

If you have low ceilings or no ball you may sub either light weight thrusters (think empty barbell or light dumbbells) or for the case of low ceilings - medicine ball cleans.

The goal would be to get around 20-30 reps or more per round.

(If you choose to do thrusters please keep in mind they are much faster and don't do more than 50 per round for your own sake).

For the pull ups - you can choose any style!  You may work strict.  You can do kipping, butterfly, work chest to bar, banded pull ups, TRX Bands or ring rows, or the parallette pull ups!

Because you are using so much leg in the wall ball portion of this workout we prefer you don't choose jumping pull ups for this one!

No RX Plus option today.  If you are a ninja and are feeling crazy - wear a vest.  We honestly think that for most of you though - it's a better workout without it.

Good luck!

12 Min AMRAP

As Far as you Can Get in 12 Min:

1 Goblet Squat
1 Press
2 Goblet Squats
2 Press
3 Goblet Squats
3 Press...

Keeping adding one rep each round!

Idea Weight for Men: 35-50# KB or DB for Squat, and either same single KB or DB for press OR 2 x 20-30# Dumbbells for Press

Idea Weight for Women: 12-25# KB or DB for Squat, and either same single KB or DB for Press OR 2 x 8-15# DBs for Press

Score: Last fully completed set + any additional reps into the following set when the clock hits 12 Min!

Goal:  Choose a weight that you think will allow you to get through the 8s +

For this workout today you may choose to change the weight between movements if you have one that is significantly stronger than the other.

Very simply you will start the clock and then do 1 goblet squat and 1 standing press.  If you are using the same object for both you can go straight from that squat into the press.  If you are switching weight between you will put one weight down and pick up the other.  Then you will do 2 squats and 2 press, 3 squats and 3 press....and so on.

Sets do NOT have to be unbroken.  So if you are on the set of 7s for example and you want to rest after 4 squats.  That is ok - you will just finish the remaining 3 when you pick the weight back up.

If you finish 8 rounds plus 9 squats and 3 press your score would be 8 + 12!  Make sense?

For the goblet squat you will hold the weight at your chest with your elbows tucked in and your chest UP!  You will reach your butt back and down with the feet shoulder width apart.  Drive the knees out and fight to keep the chest up!  Ideally you will get your butt below your knees with no rounding of the back.  If you need to do these without weight that is fine!  You can even do them with assistance.  We would love to see you go all of the way down if possible.  If you need to use a target to make sure you are getting there -do it!  Just don't plop onto it or sit on it! If that is not possible, you may use a target that is a bit higher but keeps you in safe and good movement for your current level.

For the press you will be in a standing position.  Hold either the single object or the 2 dumbbells at the shoulders and press straight up until the elbows are locked and the weight is pulled back over the middle of the body.  Keep the belly tight and squeeze the cheeks to keep a solid lower body position!

Have Fun!

PROGRAM B

Every Minute on the Minute for 15 Min

3 Front Squats
3 Jerks

RX Men: 115# - 135#
RX Women: 75# - 95#

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

Score: Weight used (if you end up changing weight use the heaviest weight successfully used)

Goal: Choose a weight that's challenging and go up between rounds if it's too easy!!

PROGRAM A

Death by:

Front Squat + Jerk

Min 1: 1 DBFront Squat + 1 Jerk
Min 2: 2 DB Front Squat + 2 Jerk
Min 3: 3 DB Front Squat + 3 Jerk
Min 4: 4 DB Front Squat + 4 Jerk
....

Keep going until you can't.

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

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

Score: Final SUCCESSFUL minute COMPLETED.

Goal: Choose a weight that will allow you to complete at least 7-8 minutes but not more than 12 or so.

PROGRAM C

In 20 min - find your heaviest complex:

3 Front Squats
3 Jerks

RX Men:  Start with 45# and add 10# per set.
RX Women: Start with 35# and add 5# each time.

RX + Men: Start with 45# and add 20# per set.
RX + Women: Start with 35# and add 10# per set.

Score: Heaviest successful complex.

Goal: Go for the GOLD!  If you don't think you can get to at least 135# for Men and 85# for women do Program B version instead to get more working sets!

So for this version you should start with a weight that is challenging for you and stick with it - or go up if it's turning out to be too easy.  The idea is to make each minute and each set difficult.

For most of us the jerks will be harder than the front squats - especially when the legs are fatigued.

You may use a rack or take the bar from the ground.

For the front squats you will have the bar on the shoulders with a loose fingertip grip and the elbows high to create a shelf on the shoulder.  Feet should be shoulder width apart with the weight in the heels.  Tighten the belly and lift the chest before initiating the squat.  Reach the butt back and down.  Keep lifting the chest and reach the knees OUT while keeping the heels down.  Fight to keep the chest and elbows UP!  There should be no plopping or rounding of the back.  Keep the weight in the heels!  Get the butt lower than the knees at the bottom.  To stand think of leading with the chest and elbows as you keep the knees out and heels down.

After the 3rd front squat you will perform 3 jerks.  If you need to eventually go to a split jerk for any of these reps - that is fine.

For the jerk you will want to lower the elbows slightly, but keep them in front.  You will want a more full grip on the bar and will bring the feet in under the hips.  Keep the belly tight and chest lifted.

You will perform a dip by sitting the hips down, allowing the knees to come forward, keeping the chest up and heels down!  The dip is shallow.  Once you hit the bottom of the dip you will stand hard and fast to drive the power from your legs into the bar.  As you press the bar up - push YOURSELF down underneath it into a partial squat position with the bar locked out over head.  Stand to complete.

For sets to count we would like to see them unbroken and definitely need to be within the minute.

4 Rounds

75 Double Unders
Rest 30 Seconds
Max Reps KB Swings

Rest 2 Min Between Rounds

RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB

RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB

Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)

Goal: 100+ Total Swings

PROGRAM B

4 Rounds

75 Double Unders
Rest 30 Seconds
Max Reps KB Swings

Rest 2 Min Between Rounds

RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB

RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB

Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)

Goal: 100+ Total Swings

Oh man - so a couple of options today to make this work for you!

First off - the double under reps should take no longer than about 90 seconds to 2 min.  If 75 will take you longer than that - you may lower to 50.  If 50 is still going to take you longer we would like you to choose to do 90 seconds of double under attempts OR switch to singles for 150 reps.

Since this workout is grippy we will choose singles over the hop overs today, but 75 hop overs is of course an option as well!

If you cannot jump you may sub 50 mtn climbers.

After you complete your work on the dubs (however you are doing it) rest 30 seconds.

You will then do a max unbroken set of kettlebell or dumbbell swings.

For the swings you will hold the KB or DB in both hands.  Your feet should be about shoulder width apart.  Arms are long and straight and the weight is in the heels.  You wil hinge at the hips, bend the knees slightly, and keep the chest up!  Keep the heels down and the arms long as you stand up and squeeze the cheeks hard and fast to make the kb or db weightless.  Follow through with the arms to get the weight all of the way over head.  Keep the belly tight and ribs down.

Allow gravity to bring the bell back down but DON'T allow it to pull you into a crappy position!  Keep the chest up.  Bend the knees with each rep but remember it's not a squat.  These reps are hip driven - use your glutes and hamstrings!!

No rounded backs!

Oh - and DO NOT GO RX + UNLESS YOU ARE CONFIDENT YOU CAN HOLD 25+ REPS!  If you are getting rounds of like 10-15 reps with that weight you have completely missed the point.

Actually - that goes for everyone.  Choose a weight that allows you to get 20+ reps each time but NOT more than 40 or so.

DO NOT sandbag the double unders to get a better score.  If you can go unbroken - go for it.  Don't slow down just because you are trying to get a few more swings!

Good Luck!!

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

8 Burpee Step Ups
1:00 of Taps, Run, Row, Single Unders, or Bike

No weight needed for this one!!!

Score: Total Number of Completed Rounds Plus Any Additional Reps.

Goal: 5 Rounds or more!

The burpee portion of the burpee step up may be on the ground or elevated!

The step up portion may be as high or low as you need it to be!

What we want to see is just that you step up on something that is safe but challenging.  Try to remember to alternate feet each time.  Place your whole foot on the step that you will be using and drive out of the heel.  Avoid your knee caving in.  Stand all of the way up at the top!

You may choose whatever you want for the 1:00 portion (or whatever you have available).  Just pick something that allows you to move for the whole minute!