10 Min AMRAP
10 Dumbbell Snatch (Alternating)
10 Push Ups
10 Jump Overs

RX Men: 40# DB / 24"ish Jump Over
RX Women: 25# DB  /20"ish Jump Over

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

Score: Total Rounds + Any Additional Reps

Goal: KEEP MOVING

PROGRAM B

10 Min AMRAP
10 Power Snatch
10 Push Ups
10 Jump Overs

RX Men: 75# / 24"ish Jump Over
RX Women: 55#  /20"ish Jump Over

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

Score: Total Rounds + Any Additional Reps

Goal: KEEP MOVING

For this workout the goal is to literally just move the entire 10 min.  The reps are manageable.  The movements are manageable.  So make good choices that will allow you to MOVE!

For the dumbbell snatches the dumbbell will start between the feet on the ground.  You will hinge at the hip and keep the chest up.  Bend the knees and keep the chest up!  Grab the dumbbell with one hand and keep the arm straight.  Stand up hard and fast. Keep the arm straight as you finish with the legs and hips.  Add a shrug and then pull the elbow high and outside to keep the dumbbell close to the body.  Finish with a punch up to the sky and lockout with the bicep by the ear.  Keep the chest up and back flat as you lower back to the ground.  Switch hands with each rep.  So for each set of 10 you will do 5 with each arm.

For the push ups you can do them from the feet, from the knees, or even elevated.  Choose a style that will allow you to not have to break the sets of 10 more than twice for the most part throughout the workout.  Touch the chest and thighs at the bottom.  Keep the elbows tucked IN!  Press to complete lockout at the top.

If you are unable to keep the belly tight and the body in a rigid position, go the knees or do the elevated variation!  This will lead to stronger push ups in the future better than than the worming ones.

For the jump overs - you will jump COMPLETELY over an object.  The heights listed are a suggestion - but the most important thing is that you find something you are capable and comfortable jumping over.  Something that will allow you to keep moving.  This could be a box or bench. This could be a laundry basket or even your dumbbell if you have to!

If you are unable to jump for injury or baby belly reasons you may switch to step ups!

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs

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

Score: Total number of completed rounds + any additional reps

Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees.  You can also do no push up burpees, or even elevated push up or elevated no push up burpees.  The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest.  Feet are shoulder width apart and heels are down.  You will tighten the belly, lift the chest, and reach the butt back and down.  Drive the knees out.  Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward.  Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something.  The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands.  The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears!  Keep the belly tight and don't allow yourself to lean backwards!

I know many of you thought that the day we did Jackie was Miranda's birthday because it was a repeat from her birthday LAST year - but TODAY is actually her birthday!  And, since Jackie was already taken - enjoy this little mash up of a few of her favorite things.

For Total Time (Including Rest)

36 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

36 Devil Press

RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters

RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM A

For Total Time (Including Rest)

36 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

36 Devil Press

RX Men: 30-35# Dumbbells
RX Women: 15-20# Dumbbells

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

Score: Total Time

Goal: Around 20 Min or Less

Notice that we put in a lighter weight dumbbell for RX today.  We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it.  Either do the whole thing or if you need to - scale the devil press reps to half.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground.  You will either step or jump your feet back into a push up/sprawl type position.  Get the chest and thighs to touch the ground at the bottom.  Jump or step the feet in so they are on the outside of your hands/dumbbells.  From here make sure your knees are bent, back is flat, and chest is up!  Arms are straight.  YOu will lift the dumbbells by driving your heels into the ground and lifting the chest.  Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells.  It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears.  Do not allow your back to round as you bring them back down.

For the thrusters the bar will start on the shoulders.  Keep the chest up as you reach the butt back and down.  Heels are down about shoulder width apart.  Drive the knees out and keep the belly tight and chest up.  Get the butt below the knees.  Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time.  You may do kipping, strict, jumping, banded, or bar/ring row.  If you perform jumping make sure you do not do a slow lower

For Time:
Run 1 Mile
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

PROGRAM A

For Time:
Run 1 Mile
50 Weighted Step Ups
30 DB Hang Power Cleans

RX Men: 40# DBs

RX Women: 25# DBs

RX + Men: 50# DBs +

RX + Women: 35# DBs +

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

Score: Total Time

Goal: 15 Min or less

PROGRAM C

For Time:
Row 2k
OR
Bike 100 Cal Men/80 Cal Women
50 Weighted Step Ups
30 Hang Power Cleans

RX Men: 40ish# DBs/KBs or Plates for Step ups / 115# Hang Power Cleans

RX Women: 25#ish DBs/KBs ro Plates for Step Ups / 75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step ups / 135# + Hang Power Cleans

RX + Women: 25#ish DBs/KBs ro Plates for Step Ups / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

You may also choose to go with an odd object in place of the cleans!

For this workout - if the run will take you longer than about 10 min or so - that is ok - just know that you will most likely go over the 15 min time.

If you are unable to run for space or weather reasons you may sub 30 seconds of jump rope (singles or doubles) and 30 seconds of no push up burpees - back and forth for 8 min!

For the step ups you will hold either a dumbbell in each hand, a kb in each hand, or a plate in each hand.  You may lower the weight as low as you need to in order to keep moving or even lose the weight all together.

You will step up onto the box getting the WHOLE foot on the box/step.  Make sure the knee does not cave in as you step up.  Stand ALL of the way up at the top.  Alternate feet with each step.  So for the 50 total reps you will do 25 each side.

If you need to lower the height of the step for safety or ability reasons - do that!

For the hang power clean the bar will start at the waist!  Hand are just outside of the legs and feet are hip width apart.  Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip.  Keep the arms long and straight.  Stand up hard and fast.  Shrug!  Pull the elbows high and outside as you pull yourself under the bar slightly.  Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight.  Stand to complete the rep.

Lower the bar just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder!  If you have that stuff - go for it!

This workout was originally posted on 02/09/2018!  Here is your chance to see how far you have come in 6 months!

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 185#
RX Women: 125#

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

Goal: 15-20 Min or Less

PROGRAM A

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

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

RX + Men: 60# + Dumbbells (As Heavy as you have)
RX + Women: 45# + Dumbbells (As Heavy as you have)

Goal: 15-20 Min or Less

PROGRAM C

6 Rounds
3 Wall Walks
3-6 Muscle Ups (Bar or Ring)
9 Deadlifts

RX Men: 185#
RX Women: 125#

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

Goal: 15-20 Min or Less

For the wall walks you will start at the bottom of the push up position with the feet against the wall.  You will press up into a plank and start to walk your feet up the wall and walk your hands back.  Keep your belly tight and don't let yourself overextend.  You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down!  Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench!  You will have the feet on a box or bench in a plank position.  You will walk the hands back and pike the hips up.  You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up.  For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up.  To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time.  You may also sub just burpee hop overs.

For the deadlifts choose a weight that you feel you will try to do all sets in 1-2 sets.

The bar will start on the ground.  Feet are inside of the hands.  Heels are down, knees are bent slightly, bar is against the body, arms are straight and long, chest is up.

You will drive the heels into the ground as you drive the chest up and pull the bar into the body.  Once you are standing completely, you will return the bar by reaching the butt back and hinge the chest forward.  Continue pulling the bar into the body and keep the chest up!

If at any point you are unable to keep a flat back for this movement - either break or lower the weight!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Go for quality positions here!  Heels down, knees out, chest up, belly tight!

PROGRAM A

5 Rounds

Each Round is 3 Min AMRAP
100 Meter Farmer Carry
Max Wall Balls

No Rest Between Rounds

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds

Goal: 80-100 Wall Balls or More

PROGRAM C

TEAM VERSION

In Teams of 2

15 Min AMRAP

Partner 1: 100 Meter Farmer Carry
Partner 2: Max Wall Balls

Then keep switching back and forth for 15 Min

RX Men: 20# ish Ball, 40-53# DBs/KBs

RX Women: 14#ish Ball, 25-35# DBs/KBs

No RX + - Just CRUSH IT HARDER!

Score: Total Reps of Wall Balls completed across all 5 Rounds for BOTH teammates combined.

Goal: 80-100 Wall Balls or More

OH. BOY.

If your shoulders weren't sore enough - here you go.

The Farmer carry should take you roughly 1:00 - 1:30.  If it takes you longer than 2 min - you may want to lower the weight or only carry one object and alternate hands when needed.

The dumbbells or KBs will be held at the sides.  Try not to round the shoulders too far forward as you walk.  You can try a slight shuffle or jog with them if you are feeling super legit.

If you don't have a pair of matching dumbbells or KB, but you have plates - you may sub plate carries.  Get creative if you need to!

If you absolutely have nothing to carry you may sub a sandbag on the back, but you may want to increase the distance slightly to make it fit that 1 min to 90 second time domain.

For the wall balls you will shoot to a roughly 9-10' target if possible.  Keep the chest up, heels down, drive the knees out, and reach the butt back and down as you squat.  You will hold the ball at the chest and not allow it to pull you forward.  Get the butt below the knees at the bottom.  Stand out of the squat hard and fast to help make the ball weightless. Use that drive from the legs to throw the ball.

When you catch it, don't allow it to pull you forward.  Catch THEN squat.

No ball or low ceilings?  NO problem.  You can do thrusters with a light set of dumbbells, an empty bar, or even a single dumbbell.

You MAY get a bunch of extra reps if you do the thruster version.  The movement cycle time is simply just faster. Feel free to cap it at 30-35 per round if this is the case!

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

12 Min AMRAP
12 Mountain Climbers
6 Burpees
12 KB/DB Swings

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

Score:  Total completed rounds + any additional reps

Goal:  6 Rounds or More

For the mountain climbers in this workout you will be in the top of a push up position.  You will work to keep your hips up, but not too high, and avoid sagging as well!

You will bring one knee to the chest.  That = 1 rep.  Then you will put that knee back and bring the other knee up - 2 reps.  SO each time a knee comes up it give you a rep.  You will do a total of 12.

You may do these slow - bringing one knee up and then bringing the foot back.  Then the other knee up.  You can do them in more like a running fashion also.  Just make sure you are bringing that knee ALL of the way up.  You may also choose to do them elevated with the hands on a bench, a chair or a box!

So for each set of 12 you will alternate feet meaning you will do 6 per side per round!

For the burpees you may choose any style!  You may  jump in and out, step in and out, do them elevated, do them on the knees, or even take out the push up all together!

For the swings you may swing a KB or a dumbbell.  You will hold the KB or dumbbell with both hands.  You will have it between the legs with a squat stance and the heels down.  Hinge at the hips keeping the chest UP and bend the knees slightly.  The arms stay straight.  Stand up hard and fast using the power from the lower body to help make the kb or db weightless.  Allow the arms to guide the weight to about eye level.  Let gravity bring it back down.

Do not let the weight pull you forward on the way down though!  Keep that chest up, heels down, and belly tight!

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

As always - you may want to add in some warm up drills specific to your needs.

PROGRAM A

4 Rounds
40 Mountain Climbers
20 Burpees
10 Double Dumbbell Hang Snatch

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

RX + Men/Women: 6 Rounds

RX + Option 2: Wear a Vest

Score: Total Time

Goal: (For RX) 16 Min or Less

PROGRAM C

4 Rounds
40 Mountain Climbers
20 Burpees
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX + Men/Women: 6 Rounds

Score: Total Time

Goal: (For RX) 15 Min or Less

Talk about a shoulder BLASTER!!!

For the mountain climbers what we are looking for is for you to start in the top of a push up position.  You will have a rigid body position with no raised or saggy hips.  From here you will bring one knee ALL of the way up to the chest/armpit.  That counts as 1 rep. Then you will bring the other up as that knee goes back.  2 reps.

Complete 40 total reps alternating legs (so 20 each side).

Burpees are burpees.  Get the chest and thighs to the ground at the bottom.  Jump or step your feet in.  Jump and clap.

The double dumbbell hang snatch is just that.  Instead of having the dumbbell in just one hand - you will have a dumbbell in each hand.  Since you are used to only doing one at a time, for many of you - this might feel awkward and heavy.  That's ok.

You will deadlift the dumbbells up and have a somewhat wide/squat stance.  Arms are inside of the legs.  You will hinge at the hips and bend the knees slightly thinking about keeping the arms straight and chest up!  Also - keep those heels down!

You will stand up hard and fast - shrug and then with a slight bend in the elbow + a press out bring BOTH dumbbells to a locked out position overhead.

This is EXACTLY the top half of a devil press if that helps.  It is NOT a clean and jerk and we shouldn't see a pause at the shoulder on the way up.

SHOW CONTROL on the way down.  Do not allow the dumbbells to pull you forward, round your back, or make you shift into your toes!

If you do not have the dumbbells for this OR if the pair that you have feels too heavy - you may sub a kettlebell swing!

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

See video demo on Members Only!

Also today you can add in the Running Warm UP!

Metcon (Time)

3 Rounds for Time
Run 400 Meters
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

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

Score:  Total Time

Goal: Under 15 min

PROGRAM A

3 Rounds for Time
Run 400 Meters
20 DB Hang Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

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

RX + Men: 50# DBs
RX + Women: 35# DBs
Score:  Total Time

Goal: Under 15 min

(If you did NOT do the deadlift workout earlier this week you can take these cleans from the ground if you want)

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men or 20 Cal Women
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

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

How fun is THIS?!

The 400 meter run should take you roughly 90 seconds to just over 2 min.  If you don't have a perfect way to measure -find a distance that when you are running at an uncomfortable pace it puts you in that window of time.

If you cannot run for space or weather reasons you may sub 90 seconds of double or single unders.

For the cleans you will do 20 total reps per round alternating every rep between 1 Power Clean and then 1 Squat Clean.  So each round you end up doing 10 of each.

For the clean the bar will start on the ground.  Your feet are under your hips and your heels are down.  Hands are just outside of the legs.  Bar is close to the body.  Knees are bent and there is a hinge at the hip so that the chest is slightly over the bar.  Arms are straight.  Chest is up and belly is tight.

The first part of the lift is the exact same for both power and squat.  You will lift the bar from the ground by digging your heels down and lifting the chest.  Keep the arms straight.  Keep the bar close to the body.  Once past the knees you will pick up speed and shift your torso to a more upright position.  Jump straight UP - not forward and shrug.  Delay the arm bend until you have finished with the legs!  When you guide the bar up with the arms the elbows should go high and outside to keep the bar close to the body.  As the bar is going up - you should be pulling yourself down.

Here's where they get different.

For the squat cleans you will pull yourself all of the way down into a front squat with the butt below the knees.  Heels down, chest up, no rounding of the back, bar on the shoulders with the elbows high.

For the power clean you will only go down into a partial squat.  Heels down, knees out, bar on shoulders with elbows high.

Stand to complete the rep.

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

You may also want to add in the Overhead Warm up or one of the Bodyweight Warm Ups from Members Only as well!

See Members Only for those demo videos!

Metcon (Time)

10 Rounds
6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Jump Overs or Step Up and Overs

Idea Weight for Men: 25-35#
Idea Weight for Women: 10-20#

Score: Total Time to Complete

Goal: 12 Min or Less

Time Cap: 15 Min

Today, we would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 6" that is great!

Either way you will jump onto the box - land on both feet - then either jump or step down on the other side.  That is one rep.

You may also OF COURSE sub step ups if you aren't ready to or are unable to jump.

Also - as always if you don't have something to jump on - you may just jump OVER your dumbbell!

For the DB Push Press. You wil start with the dumbbell at the shoulder.  Just one dumbbell in one hand.  You will dip, keeping the heels down and avoiding the knees from caving in.  Keep the chest up!  Stand hard and fast to create momentum which will help you elevate the dumbbell.  PRess to lock it out getting the bicep by the ear at the top.  Lower back to the shoulder.

Choose a weight that you don't really have to break any of the sets of 6!

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Go ahead and add in the Overhead Warm UP today too!

Both are found in Members Only!

Metcon (Time)

For TOTAL Time
(Including Rest)

3 DB Push Press Right
3 DB Push Press Left
3 Box Jump Overs
6 DB Push Press Right
6 DB Push Press Left
6 Box Jump Overs
9 DB Push Press Right
9 DB Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs
15 DB Push Press Right
15 DB Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 DB Push Press Right
3 DB Push Press
Left
3 Box Jump Overs

RX Men: 40# DB
RX Women: 25# DB

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

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Goal:  25 MIN 

PROGRAM B

For TOTAL Time
(Including Rest)

3  Push Press
3 Box Jump Overs
6  Push Press
6 Box Jump Overs
9 Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 Push Press
18 Box Jump Overs
15 Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 Push Press
3 Box Jump Overs

RX Men: 75#
RX Women: 55#

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

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Oh man - simple but brutal.

Ok so for this box jump overs - these may be facing the box or lateral.  Please know your ability level and only choose lateral if you know you are going to be able to make it.  I know some of you are beasts - so go for it.

As always we would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great!

Either way you will jump onto the box - land on both feet - then either jump or step down on the other side.  That is one rep.

You may also OF COURSE sub step ups if you aren't ready to or are unable to jump.

Also - as always if you don't have something to jump on - find something of similar height to jump OVER!

For the DB Push Press. You wil start with the dumbbell at the shoulder.  Just one dumbbell in one hand.  You will dip, keeping the heels down and avoiding the knees from caving in.  Keep the chest up!  Stand hard and fast to create momentum which will help you elevate the dumbbell.  PRess to lock it out getting the bicep by the ear at the top.  Lower back to the shoulder.

Sets do NOT have to be unbroken, but you shouldn't have to break TOO much.  If you are breaking into smaller sets than say 5s - you probably went too heavy.

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
5 Deadlifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total reps

Score #2 is the weight you chose.

Goal: Go heavy but be able to go unbroken on the deadlifts.  For the squats - 15-20 or more per round.

PROGRAM A

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
10 DB Deadlifts (Both Heads Touch)
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Only 1 score for this version.

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

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

Goal: 15-20 air squats or more each time.

PROGRAM C

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
3-5 Odd Object Lifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

You all have different odd objects.  Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps

Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).

Goal: Choose an odd object and a number of reps with said object that will allow you to still have roughly 30-40 seconds to deadlift.

For the deadlift the bar will start on the ground.  You will have your feet under your hips.  The bar will be close to the shins.  Heels are down.  Hands are just outside of the legs.  You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat.  Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest.  Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen.  Maintain a flat back throughout.  Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close!  No excessive bouncing at the bottom and NO rounding!

For the air squats you will stand with your feet shoulder width apart.  You will keep the weight in the heels and the chest up!  Reach the butt back and down as you drive your knees out and dig through those heels.  You will get your butt lower than your knees at the bottom WITHOUT plopping or rounding the back.  Stand all of the way up at the top for each rep.

If you are unable to go that low for injury or mobitily issues you may sub a squat to a higher target!  We would love to see you guys getting low though!

7 Min EMOM
3 - 5 Jumping Bar or Ring Muscle UPs

Make these Pretty!!  YES - do jumping even if you already have this skill.

See video for multiple options.

Ok, so we want you to jump from a height that is difficult somewhat but REALLY allows you to practice good positions and good technique.

Bend the knees so that at the bottom the arms are straight.  Practice that kipping motion forward and back.  As you go back use your lats pressing down!  From that position use your legs but also pull down with the lats keeping the arms as straight as possible to bring your hips to the bar or rings.  Do a big sit up.

No score for this - we are going QUALITY over QUANTITY.

Metcon (AMRAP - Rounds and Reps)

7 Min AMRAP
1 Strict Pull Up
1 Strict Dip
2 Strict Pull Ups
2 Strict Dips
3 Strict Pull Ups
3 Strict Dips...

Keep going up by 1

Score is Round where you completed both + any additional reps.

Goal is to get to at least 7-7

For this - the goal is PRETTY low.  Because if you CAN do these unassisted - go for it.

If you need a band assistance or to do slow negatives - that is ok too.

The MAIN priority with this one is full range of motion.  ALL of the way down at the bottom of the pull up - chin completely over at the top.

For the dips you can do stationary - ring - between 2 boxes - whatever. Dip the chest and shoulders forward and get the shoulder lower than the elbow at the bottom.  Lock out completely at the top.

Metcon (AMRAP - Reps)

7 Min
30 Seconds ON
30 Seconds OFF

Shoot Thrus

RX + : No Touch in the Front

1 rep = Forward and Back

Score: Total Reps from the whole 7 min.

For these shoot thrus you will have the hands each on an elevated SOMETHING.  This can be 2 benches, 2 boxes, paralletes, 2 chairs, 2 stacks of plates - whatever.

You will start in the top of a push up position in a good hollow body position.  You will tuck the knees and swing forward and through to a straight leg/straight arm position with the feet out in front and the hips UP!

Then you will come back through to the original starting position.  All of that is 1 rep.

For RX+ you will not allow your feet to touch in the front.  You still need to kick your legs to completely straight though.  See demo for details on that one.

Thruster (6 x 3 Building)

For these sets you may take the bar from the ground or from a rack.  If you take the bar from the ground - it is acceptable to do a squat clean straight into your first thruster.  It is also ok for you to do a power clean and then go into your first thruster.

You will rest 2 min or so between sets.  The goal is to go heavier for each one.

For the thruster specifically - the bar will start on your shoulders.  You will want to maintain somewhat of a grip, but allow it to loosen to get the elbows as high as possible.  Hands are just outside of the shoulders.  The feet are shoulder width apart with the weight in the heels.  Before descending into the squat you will want to thin about tightening the belly - lifting the chest and lifting the elbows.

To squat you will reach the butt back and down as you dig your heels into the floor and drive your knees out.  Keep the chest and the elbows UP - don't allow the weight to pull you forward.  Keep that belly tight.  The goal is to get the butt below the knee at the bottom with out shifting onto the toes, caving the knees, or collapsing through the back.

From this bottom position you will drive through the heels and lead with the chest and the elbows to come up!  You will want to stand up hard and fast so when you finish the up with the hips and legs the bar has momentum and becomes somewhat weightless off of the shoulder.

From here you will move your face out of the way.  Keep your belly tight and squeeze your butt.  Press the bar straight up to lock out overhead with the bar over the middle of your body!

When lowering absorb with the knees and lead with the elbows.  If it's a weight you can control you can take that right into the next thruster.  Once it's heavy for you, you may need to lower to the shoulder and then re-set a bit.

These are meant to be unbroken sets of 3 reps without dropping or racking the bar.

Barbell Hip Thrusts (Single Leg 5 x 8 (each side))

Can be done on a bench or stack of plates should work too.For this movement you will have the bar or you could even use a sandbag or something else in the crease of the hips.  Your shoulders should be on a bench or box (something around 15-20").

You will bend one knee and plant the heel.  The other leg will remain straight.  By pressing down with the heel and squeezing the cheeks you will raise the hips - working on one leg only.  Leg that is straight does not assist.

If you need to - you can even do these unweighted.

Full Body Simple Warm UP!

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

Toe touches

Bootstrappers - hold the bottom of the squat with hands on floor by your feet, raise your hips only, hold at the top, return to the bottom of the squat

Inchworms + Push up + Downward dog

Spiderman lunge + Reach - while in the spiderman lunge, gently push your knee out with your opposite hand to create more hip activation if needed

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP

7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps

Goal: 7 Rounds or more!

For this workout if you have a way to do ring, band, or trx rows you will do those.  You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!

If you don't that's ok!  You can do an upright row with a single KB or dumbbell.  Use a weight that is challenging but you are able to move for 7 reps.  To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket.  Make sure you keep your shoulders pulled back and don't allow them to round forward.

Bring the weight up to just a few inches under your chin!

For the push ups you may do these from the knees or from the feet.  You may also do them elevated!

Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips.  Also avoid shooting the hips too high!  Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.

For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top.  If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!

If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

See video demo on Members Only for full demo of each peice of this warm up!

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
7 Toes to Bar
7 Push Ups
7 Pull Ups
7 Push Ups

No RX Plus option for weight vest...you don't need that!  Just do more rounds this time!

PROGRAM C

14 Min AMRAP
7 Toes to Bar
7 Push Ups
3 Muscle Ups or Bar Muscle Ups
7 Push Ups

For the toes to bar, you may sub, knees up from hanging position.  You may also sub v-ups or regular sit ups.  Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups.  Keep the belly tight (no snaking).  Touch the chest and thighs at the bottom and lock out completely at the top.  Go to the knees if you need to in order to keep moving.  These will add up.

Pull Ups may be kipping, strict (may lower number if that is what you want to do), jumping, ring or bar row, or you may sub a bent over row with dumbbells or a barbell (choose a weight you can do unbroken). You could also even sub KB swings if you don't have a bar to do pull ups on.  Choose a method that you can do these in 1-2 sets max.

For either the toes to bar or pull ups.  If you want to do a non scaled version but can still only get like 2 at a time - lower the number to 4-5 for this workout!

12 Min AMRAP
Dumbbell Burpee Step Ups

Every Minute Complete:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Burpee Step Ups

Dumbbell Snatch reps DO NOT count toward your score.

Goal: A fun little Saturday.

PROGRAM B

12 Min AMRAP
Plate to Overhead Burpee Step Ups

Every Minute Complete:
4 Plate Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Plate Snatches

NO Plate Snatches on first minute

Score: Total completed reps of Plate Snatches

Goal: A fun little Saturday.

PROGRAM C

20 Min AMRAP
Dumbbell Burpee Step Ups

Do these in a you go for 1 whole minute then I go for 1 whole minute.

Each minute must start with:
4 Dumbbell Snatches (Alternating Arms)

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

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Snatches completed as a team.

Goal: A fun little Saturday.

OH BOY - Here we go.

So basically a dumbbell burpee step up is.

Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!

3 Rounds
1 Min Taps or Run/Row/Bike
15 KB/DB Deadlifts
1 Min Taps or Run/Row/Bike
15 Goblet Squats

Idea weight for Men: 35-55# KB or 2 X 25# DBs

Idea weight for Women: 12-15# KB or 2 X 10# DBs

Use what you have!

Score: Total Time

Goal: Under 15 Min

For this workout you can choose between taps, jogs, rowing, biking, or even single unders.

For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet.  For this moment the object(s) will start on the ground.  The heels should stay down and you should bend the knees.  The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot.  Lift your chest and make sure your back is flat!  Simply drive the heels down and lift the chest to stand up completely.  Squeeze your butt at the top.

When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!

For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down.  Reach the butt back and down and keep the chest lifted.  Drive the knees out as you go down.  Ideally you will get the butt lower than the knees WITH the chest up and knees out.

If you kind of collapse when you go that low - first step is to lose the weight and do these as just air squats.

From here if you need to scale further for any reason you can go to a higher target or use a wall or chair to assist you.  Still focus on keeping those heels down and knees out though!

For Time

3 Rounds
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Back Squats

RX Men: 115#
RX Women: 75#

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

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

PROGRAM A

For Time

3 Rounds
Run 400 Meters
15 DB Power Cleans
Run 400 Meters
15 DB Squats

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

RX + Men: 50-60# DBs
RX + Women: 35-40# DBs

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

PROGRAM C

For Time

3 Rounds

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Power Cleans

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Back Squats

RX Men: 115#
RX Women: 75#

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

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

Oh man - this one will be a doozy.  Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so.  If 400 will take you longer than that you may cut it down!  If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub MTN climbers for the first 400 and No Push Up Burpees for the second 400!

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#.  This is to signal you to go a bit heavier than you normally do.  You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground.  Hands are just outside of the legs.  Feet are hip width apart.  Heels are down.  Knees are bent slightly.  Arms are long and straight.  Belly is tight.  Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest.  Keep the bar close to your body by pulling it IN!  Keep the arms straight!  Once past the knees pick up a little speed and thinkg Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly.  Elbows shoot around and through super quickly to allow the bar to land on the shoulders!  Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart.  Reach the butt back and down.  Drive the knees out.  Keep the heels down.  Belly tight and chest up!  Get the butt lower than the knees at the bottom.  Stand completley at the top.  No plopping or rounding!

5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

40 Double Unders
20 Toes to Bar
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 60 Double Under
RX + Women: 75# + / 60 Double Unders

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

PROGRAM A

5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

40 Double Unders
20 Toes to Bar / V-Ups
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

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

RX + Men: 50# DBs + / 60 Double Under
RX + Women: 35# DBs + / 60 Double Unders

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

PROGRAM C

5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

20 Cal Row Men / 15 Cal Row Women
OR
17 Cal Bike Men / 12 Cal Bike Women
20 Toes to Bar
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

RX Men: 95#
RX Women: 65#

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

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

Oh man -  here we go!

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX!  Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that!  Remember, if you are resting too much and breaking too much you lose the point of the workout.  So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk.  The push jerk - if you have good technique - should allow you to do the most reps.  That's the one I will write about here.

For the jerk the bar will start on your shoulders with your elbows slightly in front.  Feet are under the hips.  You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down.  From there you will stand up hard and fast to pop the bar off of the shoulders.  As the bar travels up instead of thinking about pushing it up - push YOURSELF down.  Lock out the elbows with the bar over the middle of the body.  Drive your knees out and keep the heels down and belly tight.  Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!