For this workout you will do 10 step ups - alternating feet (5 per side).  Then 10 lunges alternating feet (5 per side).  Then 10 KB/DB Swings.  Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving.  Step your whole foot on the box/bench/whatever.  Make sure the knee doesn't cave in.  Stand all of the way up at the top.  Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground.  You will want to take a wide enough step that the front heel stays grounded.  Don't allow the knee to cave in.  If you've got space - make these walking lunges!  If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability.  If you are unable to get the back knee to the ground - don't worry.  Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands.  Feet are about shoulder width apart.  Heels are down.  You will keep the arms long and hinge forward at the hips.  Bend the knees slightly.  Keep the chest up and belly tight.  From here you will stand hard and fast!  Allow the kb or db to swing out and away from the momentum created by the legs and hips.  Bring the object to about eye level - guided up by the arms.  Allow gravity to bring it back down but keep the back flat and chest UP!  No rounding of the back!  Keep those heels down!

This is Julian's choice for a challenge workout!  We haven't done this one before - he created it just for you!  Enjoy!

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 15 Min

PROGRAM A

5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch

RX Men: 40# DBs (2 for lunge - 1 for snatch)
RX Women: 25# DBs (2 for Lunge - 1 for snatch)

RX + Men:50# DBs + (2 for Lunge - 1 for snatch)
RX + Women: 35# DBs + (2 for Lunge - 1 for snatch)

Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 15 Min

PROGRAM C

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Squat Snatch (20 reps for Dumbbell Option)

RX Men (Barbell): 95# (Dumbbell): 40#DBs - 2 for Lunges - 1 for Snatch
RX Women (Barbell): 65# (Dumbbell): 25# DBs - 2 for Lunges - 1 for Snatch

RX+ Men (Barbell): 115#  +(Dumbbell): 50#DBs - 2 for Lunges - 1 for Snatch
RX + Women (Barbell): 75# +(Dumbbell): 35# DBs - 2 for Lunges - 1 for Snatch
Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 17 Min

For this workout you will do regular old box jumps.  No fancy over stuff.

Jump from both feet and land with both feet on the box.  If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you sigificantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack.  That means the bar is resting on the front of the shoulders with the elbows high.  You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

For the hang power snatch you will bring the bar to your waist with a wide (overhead squat) grip.  Feet are under the hips.  You will dip the chest forward and keep the heels down.  You will hinge at the hips and bend the knees slightly.  Allow the bar to slide down the leg - keep the belly tight and chest UP!  After performing that small dip you will jump straight UP with the bar keeping the arms straight.  Shrug the shoulders and then pull the bar up the body with the elbows high and outside (like a scarecrow).  Pull yourself down into a partial squat as you pull under the bar and punch it up to lock out over your head.  In this position the heels should be down, knees out, bar over the middle of the body with the elbows locked and armpits forward - belly tight!

Stand to complete and then lower back to the waist.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 10!

This workout is a memorable one for MANY people!!  It was such a fun one to watch and looked like such a fun one to do.

Basically the way it worked was the athletes had a pile of sandbags at the top of the stands on one side of the stadium.  They had to take them down the stairs and dump them over.  Then they had to wheelbarrow them across - throw them back over the wall - and carry them UP the stairs on the other side.

For Time:

10 Rounds
100 Meter Plate Carry
100 Meter Run

THEN

50 Plate Step Up and Overs

RX Men: 45# Plate
RX Women: 25# Plate

Score: Total Time

Goal: Fun times

PROGRAM A

For Time:

10 Rounds
100 Meter Farmer Carry
100 Meter Run

THEN

50 Dumbbell Step Up and Overs

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

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

Score: Total Time

Goal: Fun times

PROGRAM C

For Time:

10 Rounds
100 Meter Sandbag/Object Carry
100 Meter Run

THEN

50 Sandbag Step Up and Overs

No real RX again, just since you all have different weights of bags/balls etc.  Use what you have.   Put what you did in comments.

Ideally men will have 50#+ for this one and Women 30# + for this one - not TOO heavy.

Score: Total Time

For the farmer carries you will hold a dumbbell or kb in each hand.  You will hold them the same way for the step up and overs.

You will do a 50 meter out - 50 meter back carry.  Drop your plate and run that same distance.

Do that 10 times.

After you have completed 10 rounds of that you will do 50 step up and overs on your box holding your plate at your chest.  Box height should be 18-20" for the ladies and 22-24" for the men ideally.

You will step up with your WHOLE foot on the box.  You do not have to stand all of the way up once you are on the box.  Step down on the other side.  That is 1 rep.

It is probably a good idea to alternate feet each step, but it is not required.

This is Miranda's favorite workout.  SO - for her CHALLENGE choice to kick off the challenge - we are ALL going to do it!  We have actually done this workout before.  We originally did it on Aug 22, 2017!  If you are doing the challenge - you may definitely want to log a score for this one!

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

PROGRAM B

Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!

PROGRAM A

For Time

Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light.  Some of you should be able to do all 50 unbroken.  Fast times for this workout are 6 min or less!!

On each rep of the thruster the bar should rest on the shoulder with the elbows high.  Perform a full rep squat with the butt getting below the knees.  Heels down, knees out, chest up.  Use the drive from the legs to help make the bar weightless.  Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

Choose a method that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

Your very first SHIFT RE-TEST!!!!  This workout was originally posted on March 28, 2018.  Go back and check your performance from that day to see what you got!

For Time:
5 KB/DB Deadlifts
2 Burpees
5 KB/DB Deadlifts
4 Burpees
5 KB/DB Deadlifts
6 Burpees
5 KB/DB Deadlifts
8 Burpees
5 KB/DB Deadlifts
10 Burpees

Idea weight for Men: 50-70# KB or DB
Idea weight for Women: 35-50# KB or DB

Goal: 8-10 min or less!

This workout is simple- and pretty short!  Go all out!

For the deadlifts you will hold either one dumbbell or a kettlebell.

You will set up with the object between the feet.  Hinge at the hips to get your chest over the object.  Keep the heels down, bend the knees, pull the chest up, arms are straight and long.  To pick the object up you will dig the heels into the ground - prevent the knees from caving in, pick up the chest, squeeze the butt and keep the arms straight.  Once you reach the top you will hinge at the hips and bend the knees to bring the object back to the ground!  Keep the chest up and back flat throughout!

For the burpees you may step or jump back, go to the knees, perform a push up, step or jump the feet back in, then add a small jump at the end.

You may also sub -

No push up burpees or burpees on a box/bench if necessary!

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 3 Heavy Deadlifts + 1 Bar Facing Burpee
Min 2: 3 Heavy Deadlifts + 2 Bar Facing Burpees
Min 3: 3 Heavy Deadlifts + 3 Bar Facing Burpees
Min 4: 3 Heavy Deadlifts + 4 Bar Facing Burpees
Min 5: 3 Heavy Deadlifts + 5 Bar Facing Burpees...

ALWAYS do 3 Deadlifts and add 1 Bar Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 205-245# Deadlift
RX Women: 125-165# Deadlift

RX + Men: 275-315# Deadlift
RX + Women: 185-205# Deadlift

Good scaled weight ideas:
Men: 155#
Women: 85#

Goal: Choose a weight that is heavy for you, but you will always be able to do 3 with good form.  Get at least 10 min!

PROGRAM A

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 6 Dumbbell Deadlifts + 1 DB Facing Burpee
Min 2: 6 Dumbbell Deadlifts + 2 DB Facing Burpees
Min 3: 6 Dumbbell Deadlifts + 3 DB Facing Burpees
Min 4: 6 Dumbbell Deadlifts + 4 DB Facing Burpees
Min 5: 6 Dumbbell Deadlifts + 5 Dumbbell Facing Burpees....

ALWAYS do 6 Dumbbell Deadlifts and add DB Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 50# DBs/KBs
RX Women: 35# DBs/KBs

RX + Men: 60# DBs+
RX + Women: 45# DBs +

Good scaled weight ideas:
Men: 40# DBs
Women: 25# DBs

Goal: Choose a weight that is heavy for you, but you will always be able to do 6 with good form.  Get at least 10 min!

Just in case you aren't sure how these go - they always feel easy at first.  As the reps grow - the rest gets shorter and shorter.  And with this one the fatigue from the deadlifts gets worse and worse.  Choose wisely with the weight.  If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.

So, at 3,2,1 - you do 3 deadlifts and then just 1 bar facing burpee.  You rest until the clock hits 1:00.  Then you do 3 deadlifts and 2 bar facing burpees - rest until the clock hits 2 min.  Then you do 3 deadlifts and 3 bar facing burpees.  And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round.  So lets say you complete the round of 3 deadlifts and 10 bar facing burpees.  Then the next minute you do 3 deadlifts and only get 8 bar facing burpees before the minute is up.  Your score is 10 + 11 (3 deads + 8 burpees).  Get it?

For the deadlifts - the bar will start on the ground.  Feet are about hip width apart with the weight in the heels.  Your chest should be over the bar, with a hinge at the hip and a slight bend in the knee.  Bar should be against the body with the chest up, back flat, and arms straight.

Pick the bar up by keeping the belly tight, chest up, and bar close.  Dig the heels into the ground and lift the chest.  Once past the knees squeeze the butt to stand.  Keep those same good - controlled positions when putting the bar back down.  Avoid excessive bouncing at the bottom.  Weight should be something you can touch and go for 3 reps.

For the bar facing burpees you must be FACING the bar.  We don't care how you jump your feet out and in.  Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.

If you aren't sure you will make it to 10 min with bar facing - you may choose to sub just regular burpees!

4 Rounds
10 Lunges
20 Press
10 Lunges

Rest 1 Min

Idea weight for Men: 35-50# Press

Idea weight for Women: 15-25# Press

(This could be a kb, single dumbbell, 2 dumbbells combined weight, or even a barbell)

Score: Total Time (including rest)

Goal: 12-15 Min or less

For this workout you will complete 10 non weighted lunges.  Then you will complete 20 push press (overhead press using assistance from the legs/hips).  Then 10 more lunges.

After that you will rest 1 min.

Complete that whole thing 4 times.

The lunges are alternating legs.  So for each set of 10 you will end up doing 5 on the right leg and 5 on the left.  You may perform walking, forward stepping, or reverse stepping lunges.

For these lunges we would love to see your back knee touch with the front heel still down and torso upright.  Do NOT crash all of the way to the ground.  Lower under control.  You may use assistance from a chair/wall/etc if you need to.  If you are unable to go all of the way down you may shorten the movement or you may even sub step ups.

If you are feeling extra froggy and want to hold your weight for the lunges - go for it!

For the push press you will hold the weight you are using at your chest/shoulder(s).  You will have your feet under your hips.  Dip down keeping the chest up and heels down.  Don't allow the knees to dip in.  Just a shallow short dip is all you need.  Stand hard and fast and use the momentum created by the legs to help you drive the weight over your head.

Each rep finishes with the weight over your head.  Elbows locked out.  Legs locked.  Butt squeezed.  Belly tight!

Lower back to the shoulder/chest for the next rep.

This one was Molly's (and kind of Miranda's pick OF Molly) of Memorable CrossFIt Games events.  This one was in 2015.  It was one of the events AFTER Miranda tore her ACL and wasn't allowed to participate.  Molly and Jen did this workout that was designed for a 3 person team - with only 2 people.  It was so incredible and emotional that literally the live feed of the event didn't focus on the winners of this event - the story was of these 2 amazing women!

For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 14#ish Ball

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

Score: Total Time

Goal: 12 Min or less

PROGRAM B

For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges

RX Men: 95#, 20#ish Ball
RX Women: 65#, 14#ish Ball

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

Score: Total Time

Goal: 12 Min or less

PROGRAM C

For Time
40 Odd Object Lunges
80 Wall Balls
40 Odd Object Lunges

Use what you have.  Ideally Men's Odd Object should be 60# + and Womens 40# +.  Up to over 100 for the guys who can handle it and over 70 for the stronger ladies.

For the balls you should use a 20#ish for men and 14#ish for women

Score: Total Time

Goal: 12 Min or less

If your legs weren't sore yet - they will be now.  If you are SUPER sore - feel free to switch the wall balls to a push press today.

For the lunges you will hold the dumbbells at the shoulders.  If you have space to make these walking lunges - do that.  But it is also acceptable to do forward or backward lunges in place.

Make sure you keep the belly tight and take a long enough step that your front heel can remain down when your back knee touches.  Do NOT slam your back knee to the ground.  Lower under control.  Alternate legs with each step and stand up completely between every rep.  So for 40 lunges you will end up doing 20 per leg.

For the wall balls you will hold the ball at the chest.  Keep the chest lifted and reach the butt back and down.  Feet are shoulder width apart and heels are down.  Drive the knees out as you go down.

Get your butt below your knees at the bottom.  Stand up hard and fast and use the power from the legs to help you throw the ball.  Ideally you will shoot to a 9-10' target.

If you have low ceilings you may sub med ball cleans or LIGHT dumbbell thrusters - you could even use a single 40#/25# dumbbell and do those thrusters.  This will also work if you don't have a ball at all!

If 80 wall balls will take you longer than about 5 min - lower the number to 60 or even 50 for this workout.  This is also a great option if you are feeling especially sore.  You can also scale the lunges to just one dumbbell held at the chest or no weight at all if necessary to get through this one!

One of Julians' favorite events from the 2015 Games was a Pig Flip (think big metal tire), Legless Rope Climb, Handstand Walk event.

We put together a little ditty that will give you an idea of how this one felt.

For Time:

50 Power Clean SINGLES (if you have good plates)
25 Strict Pull Ups
10 Wall Walks

RX Men: 95# - 115#
RX Women: 65# - 75#

RX + Men: 135# +, Pull Ups must be in sets of 5
RX + Women: 95# +, Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

PROGRAM A

For Time:

50 Double Dumbbell Snatch
25 Strict Pull Ups
10 Wall Walks

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

RX + Men: 50# DBs, Pull Ups must be in sets of 5.
RX + Women: 35# DBs, Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

PROGRAM C

For Time:

4 Min Tire Flips or Sled Push/Pull
25 Strict Pull Ups
10 Wall Walks

RX Men/Women: Put what you did in comments!

RX + Men: Pull Ups must be in sets of 5
RX + Women: Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

Had some heavy squat cleans yesterday - now for the power cleans!  We encourage you to go a little heavier if you are feeling up for it.  If you have good plates that you can drop - we encourage you to drop these from the top every time as this will more mimic that tire flip.  If not - that's ok too!

For the power clean you will start with the bar on the ground and feet under the hips.  Heels down.  Hinge at the hips to grip the bar with a slight bend in the knee - chest up!  Arms straight!  Lift the bar by digging in the heels and lifting the chest.  Keep the bar close to the body!  Stand up hard and fast.  Finish hard with the legs and squeeze the cheeks!  Shrug the shoulders.  Pull the bar UP the body as you pull yourself down.  To keep it close to you - reach the elbows high and outside.  Rotate the elbows around FAST and catch the bar on the shoulders.  Stand.

For the strict pull ups it's ok if these take a bit.  As long as you can finish them all within about 3-4 min - stick with RX Strict Pull Ups.  If you can do SOME strict - but not 25, you may lower the number down to 15-20.

From there the best options are - banded strict - kipping - or supine ring rows.  Of course you may scale further to regular feet on the ground ring rows if that is the right call for you.

Make sure you come all of the way down and pull all of the way UP!

For the RX + Option you will see that men have to do their pull ups in sets of 5 for them to count and women must do them in sets of 3.  Just a fun twist that more mimics that rope climb.

Of course - if you have a rope - 5 climbs!

For the wall walks you will start in the bottom of a push up position with the feet against the wall.  You will press up to the top of your push up and start to walk your feet up the wall as you walk your hands back.  The goal is to get the chest to touch the wall. You MUST walk your hands back out and feet down UNDER control and go back to the bottom.

Box or Inchworm for subs

14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps

Goal: 9 + Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more!  Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest.  You will reach your butt back and down.  Feet should be shoulder width apart with the heels down.  Drive the knees out as you go down and keep the chest up.  If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

For Time + Weight

14 Rounds
8 Burpee Box Jumps
1 Heavy Clean

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

(Post weight you chose for clean below)

Goal here is TIME and WEIGHT!

For the burpee box jumps.  These are to be FACING the box - not lateral.  You will get your chest and thighs to the ground.  Jump or step in.  Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary.  You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Clean -

GO HEAVY!

Not your 1 rep obviously, but if you know what your 1 rep is - choose something over 70-75% of that for this workout.

These will be full cleans - but if that is new for you - you may do a power clean into a front squat.

You wil pull the bar from the ground, keeping the back flat and chest up.  Drive through the heels.  Keep the bar close.  Extend the hips and knees like you are trying JUMP.  Shrug with straight arms and then - keep the bar close - but pull YOURSELF under the bar - catching in a front squat position.

Bar should land on the shoulders with a loose finger tip grip and elbows high.  Heels down, knees out, chest up.  Stand to finish the rep!

Take a few seconds between the burpee box jumps before you go for the clean!  Go heavy!

Thank you for celebrating with us!

KNOX (weight) (Weight)

Clean weight used for KNOX workout

PROGRAM A

For Time

14 Rounds
8 Burpee Box Jumps
8 DB Hang Squat Cleans

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

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

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

PROGRAM B

For Time

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

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

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

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

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

(See below for barbell sub)

Score: Total Time

Goal: Around 20 Min or Less

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

PROGRAM A

For Time

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

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

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

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

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

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM C

For Time

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

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

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

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

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

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

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

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

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

Stand all of the way up.

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

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

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

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

15 Min AMRAP
8 Push Up + Shoulder Taps
20 Skip Overs

No weight needed for this one!

Score: Total number of completed round + any additional reps.  (Each Push up + tap + tap = 1 rep)

Goal: 7 Rounds+

For this workout you will do 8 reps of a push up + (in a plank position) tap left shoulder with right hand + tap right shoulder with left hand.

After 8 of those - you will stand up and do 20 skip overs.  Here you will have a very small object to jump over or even a chalk line on the ground will work.

For the push ups you will do them from the feet, from the knees, or even elevated with your hands on a box.  Keep the belly tight.  No sagging hips or snaking.

When you are doing the taps - same thing.  No sagging hips!  We also don't want to see the hips up too high either.  Work to keep the belly tight and be in a solid plank position.

You may also sub the skip overs for 30 seconds on a bike or rower!

PROGRAM A

10 Rounds
8 Renegade Rows (including Push Up)
20 Double Unders/Dumbbell Hop Overs

(Both the hop overs and double unders are RX)

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

RX + Men: 40# DBs (15 Rounds)
RX + Women: 25# DBs (15 Rounds)

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

PROGRAM B

10 Rounds
8 Bench Press/Deficit Push Ups
8 Bent Over Rows
20 Double Unders/Barbell Hop Overs

(Both the hop overs and double unders are RX)

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women:  95# +

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

PROGRAM C

10 Rounds
8 Renegade Rows (including Push Up)
8 Cal Row (Men) / 5 Cal Row (Women)
or
7 Cal Bike (Men) / 4 Cal Bike (Women)

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

RX + Men: 40# DBs (15 Rounds)
RX + Women: 25# DBs (15 Rounds)

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

For this workout the renegade row WILL include a push up each time.  We have had workouts in the past without it - but we DO want to see the push up!!

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

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

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

For the rows you will stay in the plank/top of the push up.  You will row the dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep.  Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min.

For the double unders - we REALLY want you to keep moving this time.  So if you need to lower the number to 15 - do that.  If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout.  Both options are considered RX for this.

For the hop overs make sure you find something you are comfortable clearing.  If your dumbbell feels to high it could literally be as simple as a chalk line on the ground.

Run 400 Meters
Max KB Swings
at 3:30
Run 400 Meters again
Max Wall Balls
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max KB Swings
when the clock hits 10:30
Run 400 Meters
Max Wall Balls
Until the clock hits 14 Min!

RX Men: 20#ish Ball, 53# KB
RX Women: 14#ish Ball, 35# KB

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

PROGRAM B

Run 400 Meters
Max Hang Power Snatch
at 3:30
Run 400 Meters again
Max Overhead Squats
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max Hang Power Snatch
when the clock hits 10:30
Run 400 Meters
Max Overhead Squats
Until the clock hits 14 Min!

RX Men: 75#
RX Women: 55#

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

Score: Total combined KB Swings and Wall Balls

PROGRAM C

In Teams of 2 complete:

15 Min AMRAP
Person 1: Run 400 Meters
Person 2: Max Wall Balls
Person 1: Max Wall Balls
Person 2: Run 400 Meters
Person 1: Run 400 Meters
Person 2: Max KB Swing
Person 1: Max KB Swing
Person 2: Run 400 Meters

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

Oh man - so don't let this confuse you.  The workout is broken up into 3:30 chunks.  Each one starts with a 400 meter run and ends with max reps of either kb swings or wall balls.

The distance is 400 meters, but if you don't have a perfectly measured 400 it should be a distance that takes you between 1:30 (if you are a solid runner) and 2:15 at the most.  Shorten the distance if you need to to keep it under 2:15.

If you are unable to run for weather or space reasons you may sub 90 seconds of double unders or single unders.

For the kb swings you will hold the bell in both hands and bring it up to the waist.  You will have your feet shoulder width apart and hinge at the hip, bend the knees slightly, keep the arms long, and heels down.  Keep the chest UP!  From here you will stand up hard and fast - thinking of legs then follow through with the arms.  Most of the work is done by the lower body.  The arms just guide the bell up to all the way overhead!  Keep the belly tight and do not overextend!

For the wall balls the goal is to shoot to a 9-10' target if possible.  You will hold the ball at the chest with the feet shoulder width apart.  You will squat by reaching the butt back and down.  Drive the knees out and keep the chest up.  Get the butt below the knees at the bottom.  Stand from the squat FAST and use the power from the legs to help you throw the ball.  Again - legs then arms.  When you catch the ball on the return do not let it pull you forward!!

8 Min AMRAP

As Many Reps as Possible in 8 Min

2 Press
2 Lunge (Alternating)
4 Press
4 Lunge (Alternating)
6 Press
6 Lunge (Alternating)
8 Press
8 Lunge (Alternating)

Keep adding 2 reps per movement per round until the clock hits 8 min

Idea Weight for Men: Press with 2 dumbbells 20-30# Dumbbells or single KB around 35-50#

Idea Weight for Women: Press with 2 dumbbells 10-20# Dumbbells or single KB 12-24#

Score: Total reps all added up at the end!

Goal: Use a weight that will allow you to keep moving!  Goal is to get up to the 9s +!

So the way this will work - you will hold either one kettlebell with both hands or a dumbbell in each hand. You will press the dumbbells or kb straight from the shoulders to a locked out position overhead!  Get those biceps by the ears and keep the belly tight.

Before the lunges you will put the kettlebell or dumbbells down.

For the lunges you may step forward or backward.  You will alternate legs with each lunge.  So for the set of 2 you will do right + left.  And for the set of 4 you will do right + left + right + left.

Ideally we would love to have the back knee touch for these lunges.  Make sure you take a wide enough step forward that you can keep the front heel down when the back knee touches.  Do not slam or plop to the ground.  Make sure you control the lower.  Keep the chest lifted and stand up completely between reps.

If you are unable to go all of the way down - you may first try assisted - by holding the back of a chair or the wall/a box.  OR you may shorten the range of motion.  OR if a step up feels better and works better for you - you may do alternating step ups!

If you are feeling great and strong and will be able to keep moving, you may hold the weight during the lunges as well!

2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

RX Men: 95#
RX Women: 65#

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

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

PROGRAM A

2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

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

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

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

Choose a weight that you think you will be able to hold onto it throgh the first few rounds and not have to put it down.  This should be a weight that you are cabable of doing a set of 10 push press and 20 or so lunges with if you were fresh.

The way this will work is you will get as far as you can in 5 min.  Push press reps go up by 1 and lunge reps go up by 2 each time.  At the end of 5 min you will write how far you got and rest 3 min.  Then you wil start over COMPLETLY from the beginning and try to match/beat your score!

Your total score is ALL of the reps you got from both added up.

For the push press the bar will be on the shoulder.  Elbows slightly in front.  Feet are under your hips.  Heels are down.  Belly tight.  You will dip, keeping the chest up.  The dip is shallow.  The heels should stay down and the knees will come forward.  Stand hard and fast out of the dip.  Move the face out of the way.  Use the drive from the legst to pop the bar off of the shoulder.  Press and pull the bar back over the middle of the body to lock out.  Keep the belly tight and squeeze the cheeks!

Move the face back out of the way on the way down.  Lower the bar to the shoulders with the elbows in front.  Absorb the catch by bending the knees - which will also set you up for your next dip!

For the lunges you will loosen the grip a bit and raise your elbows higher making a strong shelf on the shoulders.  You may perform walking, forward stepping, or reverse stepping lunges.  Make sure you take a wide enough step that your front heel can stay down when your back knee touches.  Make sure to keep the chest up and don't allow the bar to pull you forward.  Make sure you do not allow the knee to cave in, but keep in tracking in line with the toe!  Stand up betwee reps.  Alternate feet with each lunge.  2 Lunges = 1 right and 1 left.  4 Lunges = right, left, right, left.

If for injury reasons you need to use a different weight for each exercise, make sure to do that!

Score #1 is your TOTAL TIME!

6 Rounds
6 Deadlifts
18 Box Jump Overs

Rest 30 Seconds Between Rounds

RX Men: Roughly 24" Box
RX Women: Roughly 20" Box

See Score #2 for Weight

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

PROGRAM A

For TOTAL TIME!

6 Rounds
12 Dumbbell Deadlifts (both heads of the dumbbells must touch)
18 Box Jump Overs

Rest 30 Seconds Between Rounds

RX Men: 40# Dumbbells, Roughly 24" Box
RX Women: 25# Dumbbells, Roughly 20" Box

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

Use heavier dumbbells if you have access to them!

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

PROGRAM C

Score #1 is your TOTAL TIME!

6 Rounds
6 Deadlifts
Bike or Row

Rest 30 Seconds Between Rounds

RX Men: 18 Cal Bike or 22 Cal Row
RX Women:  12 Cal Bike or 16 Cal Row

See Score #2 for Weight

Score:  Total Time

Goal: All Rounds Around 2 Min or Less!

**As always if you want to mix Program A and Program C by using dumbbells instead of the barbell that is totally fine!

So for this workout score #1 is your total time (including rest).  Score #2 is the weight you use for the deadlifts.  TRICKY right?

For the deadlifts you will start with the bar on the ground.  You will have your feet under your hips and your heels down!  You should have a slight bend in the knee and a hinge at the hip.  Hands are gripping the bar just outside of the legs.  Back is flat.  Belly is tight.  Chest is up!

Lift the bar by driving the heels into the ground and lifting the chest.  Squeeze the butt to bring you all of the way to a standing position at the top.

 As you come up AND as you go down you will actively PULL the bar into your body.  At no point on the way up or the way down is rounding the back acceptable!  Keep a solid torso position and don't allow that position to change as you move.

Arms stay long and straight throughout.

For the jump overs - we would love to see you actually JUMP.  If you need to lower the height to make that happen - DO IT!  We want to see a FACING THE BOX jump over on this one - no lateral.

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

If you cannot jump for whatever reason - you may do step up and overs or you may see Program C for more options!

Metcon (Weight)

Score #2 is the weight you choose to use for this workout!

Choose something CHALLENGING for you, but that you can do unbroken for all 6 reps.

Choose something that you know you can get for all 6, but don't think you would be able to get it if it was 9 or 10 reps.

Some ideas of where to start would be..

If you normally go RX for a Man - 225# or Woman - 135#

If you normally go RX + then you are looking at more like 275# for Men or 165# or more for Women.

If you are unable to keep good positions or unable to go unbroken you may want to consider lowering the weight during your rest!

For Time

4 Rounds
15 No Push Up Burpee
30 Hang DB Snatch Alternating
30 DB Bent Over Rows

Idea Weight for Men: 20-30# DBs
Idea Weight for Women: 10-20# DBs

Goal: 20 Min or Less!

Please use a 25 Min Cap

For this workout if you don't have a matching set of dumbbells - even if you only have one KB - see below.

For the no push up burpees - it is just that.  You will step  or jump your feet back with your hands on the ground.  Keep the belly tight and don't allow your hips to sink down!  Step or jump your feet back in and jump off of the ground with hands over head!

You may scale to elevated no push up burpees if necessary!

For the Alternating Hang Dumbbell Snatch you will only use one dumbbell.  You will hold it at the waist.  From here you will bend the knees slightly - keeping the heels down.  Dip the chest forward slightly but keep the back flat.  Arm stays straight.  Stand up hard and fast - pop the elbow out to the side and then punch the sky with the working arm.  Movement finishes with the bicep by the ear.  From here you will lower the weight back do the waist and switch hands.  For the set of 30 you will alternate - which means you end up doing 15 per side!

If you only have a single KB you may choose to do that same movement with the KB.  You may also choose to do single arm KB swings to eye level.

For the bent over rows you will have a dumbbell in each hand.  Feet should be more narrow (under your hips) with the weight in the heels.  Allow a slight bend in the knee and hinge forward slightly at the hips.  Lift the chest and let the arms hang straight - but with the shoulders actively pulled back.  Pull the elbows BACK (not out) to bring the dumbbells to your rib cage.  Lower back down until the arms are straight.  Do both hands at the same time.

If you don't have matching dumbbells for this one you may sub an upright row with the kb!

PROGRAM A

For Time:

15 Devil Press
30 Pull Ups
12 Devil Press
24 Pull Ups
9 Devil Press
18 Pull Ups

RX Men: 40#
RX Women: 25#

RX +: Start with 20 Devil Press and 40 Pull Ups

Score: Total Time

Goal: 12 Min or less.  DO NOT GO RX + if you don't yet have 10-15 unbroken pull ups!

PROGRAM C

For Time:

15 Devil Press
5 Muscle Ups
12 Devil Press
4 Muscle Ups
9 Devil Press
3 Muscle Ups

RX Men: 40#
RX Women: 25#

RX +: Double the Muscle Up Reps

Score: Total Time

Goal: 12 Min or less.  DO NOT GO RX + if you don't yet have 3-4 unbroken muscle ups

The Devil is back again.  It was over a week ago since we did this last - but it almost seems too soon right?  Of course we love it though.

For the devil press you will have the dumbbells on the ground.  You will place one hand on each dumbbell and jump or step the feet back so that you are at the top of a push up position.  You will touch the chest and thighs to the ground at the bottom, jump or step your feet in - (we recommend jumping the feet out wider than the hands) and you will pick up the dumbbells with a flat back and heels down.

From here it is kind of a combo kettlebell swing, clean and jerk, snatch motion to get the dumbbells locked out overhead with the biceps by the ears!  Use the sequence - hips - shoulders and then arms.  Keep the belly tight and back flat!

KEEP GOOD POSITIONS AS YOU LOWER THE WEIGHT BACK DOWN.  Being sloppy on the way down is what really makes people more sore than they need to be!

If you do not have a pair of matching dumbbells you have other options - you can sub plate burpees, but you will double the reps.  You can also do a burpee + kb swing (also double the reps).

For the pull ups you may choose any style.  You may do strict, kipping, butterfly, jumping, banded, ring or TRX row, paralette row.  If you don't have ANY of those options you may sub a bent over row or even use a band for pull downs!

Make sure you choose a style of pull up that will allow you to get those 30 reps in 2-3 min MAX!  Any longer than that an you are taking too much res for this particular workout!

No slow lower pull ups IN the workout please!  Keep those to accessory work ONLY!