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

5 Burpees
10 Step Ups
5 Ring/TRX or Bent Over Rows

No weight necessary!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds or More!

This workout is very similar again to the main version of today's SP programming!  We lowered the number of reps a bit and switched to step ups!

Make sure you choose modifications today that will allow you to keep moving but also challenge you!

For the burpees, you will get your chest and thighs to the ground, jump or step the feet in.  Stand UP.  Hop and clap.

You can also alter your burpees to help you keep moving.  You may do, no push up burpees, or even elevated burpees!

I know we did step ups on Wednesday - so you are also welcome to switch these to a low "box" or plate jump!  Something like 8-10" is fine!

For the step ups though, get the whole foot on the box.  Don't allow the knee to cave in.  Drive off of the heel and stand all of the way up.  Lower yourself back down.  Switch feet at the bottom.

For each set of 10 you will alternate feet so end up doing 5 per leg each round.

For the rows you may do band or ring if you have them!  You may also do a bent over row with dumbbells if you don't have TRX or Rings!

For the Ring/TRX.  Place feet in a position that is challenging and makes you work for the pull.  Start each rep with straight arms.  Pull the elbows back and bring your chest all of the way to the rings/bands.  Keep a rigid body position.

If you are doing bent over rows you will lift the chest and hinge at the hips.  Allow the knees to soften.  You will be holding a dumbbell in each hand. Allow the arms to hang straight down.  Pull the elbows back and bring the dumbbells all of the way to the chest!

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

9 Burpees
9 Box Jumps
9 Pull Ups

No RX +!  Just do MORE!!

(See Program C for Muscle Up Option)

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-10 Rounds +

PROGRAM C

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

9 Burpees
9 Box Jumps
2 Muscle Ups!

 RX +: 4 Muscle Ups Per Round

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-10 Rounds +

Very simple mover today guys - the goal is to be moving the entire 15 min.  And, if you are usually an RX+ beast - to be really pushing the pace!

For the burpees it's business as usual.  Get the chest and thighs to the ground at the bottom, jump or step the feet in, jump and clap!

For the box jumps we are looking to be around 22-24" for the guys and 18-20" for the ladies if you are comfortable jumping at that height.  Feel free to lower down as low as you need to - even if you are just jumping onto a step or a couple of stacked plates!

If you cannot jump for whatever reason - you may sub step ups!

For the pull ups, you should choose a version of the pull up that will allow you to keep moving throughout.  Of course- you can always choose from:

Strict
Kipping
Butterfly
Jumping Pull Ups
Banded Pull Ups
RIng Rows
Supine Barbell Rows
TRX Band Rows
Parallette Rows
or even Bent over rows

Jumping would be our LAST choice today for this one if you have options, just since there already is a fair amount of jumping in this workout!

Good luck!

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

RX Men: 95#
RX Women: 65#

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

Goal: Get at least 4 -5 clean and jerks per minute!

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

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

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

Goal: Get at least 4 -5 clean and jerks per minute!

PROGRAM B

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

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

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

Goal: Get at least 4 -5 clean and jerks per minute!

Oh man!  So the way this works is at the top of every minute you will perform 3 DB Thrusters.  Then, for the remainder of the minute you will do max reps of DB clean and jerks.

Your score is total number of clean and jerks at the end!

For the thrusters the DBs will start on the shoulders with the elbows up.  Feet are about shoulder width apart with the heels down.  Tighten the belly and get the elbows as high as possible.  Reach the butt back and down, kep the heels down, drive the knees out, keep the chest up.  Get the butt below the knees at the bottom without plopping or rounding.  Keep the chest and elbows up!

Stand out of the bottom of the squat and use the drive from the legs to pop the weight off of the shoulders.  Move the face out of the way and press the dumbbells straight up to lock out with the belly tight and biceps by the ears!!

When lowering back to the shoulders - lead with the elbows in front!  If you are comfortable - absorb into the next rep.

For the clean and jerks the  dumbbells will start on the ground.  Feet are under the hips, hands are just outside of the legs.  There is a bend in the knee, a hinge at the hip, but the belly is tight and chest is up!

Lift the dumbbells from the ground by driving the heels down and lifting the chest.  Once past the knees you will pick up speed and almost JUMP with the weight.  Keep the arms straight as you do this!  When you finish with the legs and hips add a shrug.   Pull yourself under into a partial squat and pull the elbows around and through quickly!!

From this partial squat position you can lead right into the jerk.  Drive through the heels.  Pop the weight off of the shoulders.  Punch the weight up as you punch YOURSELF under it to lock out.  Stand completely with the dumbbells still over your head!

If taking the dumbbells from the ground is difficult for you - you may switch to hang clean and jerks (starting each rep from above the knee).

8 Rounds
20 Single Unders or Dumbbell Skip Overs
10 Step Ups
8 Sit Ups

No weight necessary!

Score: Total Time

Goal:  Under 15 Min

For this workout you may do single unders or dumbbell skip overs.  A dumbbell skip over is where you stand to the side and skip over kind of one foot at a time.  Every jump over = 1 rep.

For the step ups you will find a height that is challenging for you but you feel safe and comfortable stepping up AND down.  Ideal for men is around 20" and women around 15" if you can make that happen!

When you do your step ups make sure your WHOLE foot is on top of the box (or whatever you are using).  Drive through your heel and stand all of the way up. Come down and switch feet at the bottom.  Each step up counts as 1 rep.  Alternate feet with each rep.  SO every round you end up doing 5 per leg.

For the sit ups your shoulders will touch the ground at the bottom and you will come up and touch your toes.  Use assistance from a band or something similar if you need to!

Pregnant/postpartum mamas may switch to slam balls or eye level KB swings!

8 Rounds
30 Double Unders
8 DB Step Up Overs
10 Toes to Bar/V-Ups

RX Men: 40# DBs (V-Ups allowed as RX)
RX Women: 25# DBs (V-Ups allowed as RX)

RX+ Men: 40 Double unders, 50# DBs, Must be Toes to Bar
RX+ Women: 40 Double Unders, 35# DBs, Must be Toes to Bar

Box Height:

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

Score: Total Time

Goal:  Under 20 Min

PROGRAM B

8 Rounds
30 Double Unders
8 Front Rack Step Ups (Not Over)
10 Toes to Bar/V-Ups

RX Men: 95# (V-Ups allowed as RX)
RX Women: 65# (V-Ups allowed as RX)

RX+ Men: 40 Double unders, 115# Bar, Must be Toes to Bar
RX+ Women: 40 Double Unders, 75# Bar, Must be Toes to Bar

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

Score: Total Time

Goal:  Under 20 Min

For this workout you will want to choose a number of double unders that takes you no longer than about a min or maybe a little longer in the later rounds.  If you are new to doubles, but have them, you can lower the number of reps to 20 per round.  If 20 will still take you a minute or longer - sub dumbbell hop overs for the workout and practice your doubles either before or after the workout.

You may also sub double rep singles if you want or you can literally jump laterally over a chalk line on the ground. Make it work for you, but challenge yourself.  The dumbbell hop overs are our favorite sub.

For the Step Up Overs you will hold a dumbbell in each hand.  You will step onto the box facing it and then go up and over.  You may turn around on top of the box or step straight up and over and turn around on the other side.  Just make sure that what you are stepping up onto is secure and won't topple!  You may do these unweighted if necessary.

Each trip up and over = 1 rep.

If you don't have something to step up and over you may sub 16 alternating lunges.

For the Toes to Bar - you may also do V-Ups and mark RX today.  BUT, do the toes to bar if you can!  You can also sub knees up for this movement.

If you want to mark RX+ you must do toes to bar.

If you need to scale further you may even go to regular sit ups.

Pregnant/postpartum Mamas may sub slam balls or KB Swings.

For Max Reps of Devil Press:

5 Rounds

Each Round is on a 3 Min Clock:

Run 400 Meters
Max Reps Devil Press in Remaining Time

No Rest between rounds.  When the clock hits 3:00 you run again.  Same at 6:00, 9:00 and 12:00.

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

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

RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest.  Do one or the other!

Score: Total number of Devil Press Reps combined at the end.

For Max Reps of Devil Press:

5 Rounds

Each Round is on a 3 Min Clock:

Row 500 Meters
OR
30 Cal Bike - Men / 20 Cal Bike - Women
Max Reps Devil Press in Remaining Time

No Rest between rounds.  When the clock hits 3:00 you run again.  Same at 6:00, 9:00 and 12:00.

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

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

RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest.  Do one or the other!

Score: Total number of Devil Press Reps combined at the end.

PROGRAM C

For Max Reps of Devil Press:

5 Rounds

Each Round is on a 3 Min Clock:

Row 500 Meters
OR
30 Cal Bike - Men / 20 Cal Bike - Women
Max Reps Devil Press in Remaining Time

No Rest between rounds.  When the clock hits 3:00 you run again.  Same at 6:00, 9:00 and 12:00.

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

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

RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest.  Do one or the other!

Score: Total number of Devil Press Reps combined at the end.

The run distance should take you 90 seconds to 2 min.  If it takes you longer than 2 min - you may choose to cut it down.

The goal for this workout is to get a total of 40 Devil Press or more!

With that said - choose a weight for the devil press that will allow you to get 9-10 reps every time!

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

For the devil press the dumbbells start on the ground.  You will place your hands on the dumbbells and then jump or step back to the top of a push up and get the chest and thighs to the ground.  This doesn't have to be pretty and can be almost like a sprawl.  From there press back up - jump or step the feet back in - preferably to the outside of the dumbbells.  Make sure the knees are bent, back is flat and chest is up, Drive through the heels and stand up holding the dumbbells.  Once past the knees you will almost jump with them and perform a combo snatch, swing, clean and jerk to get the bells locked out over head.  Rep finishes with the belly tight and biceps by the ears.

Do NOT lower them sloppy!  Keep the chest up and heels down - bend your knees!

If you do not have a matching set of dumbbells at an appropriate weight you may choose to do a plate burpee (45 - Men. 35 - Women).  Or a burpee + KB swing!

9 Min AMRAP
(As Many Reps as Possible in 9 Min)

2 Goblet Squats
2 Ring Rows (or TRX Rows)
4 Goblet Squats
4 Rows
6 Goblet Squats
6 Rows
8 Goblet Squats
8 Rows...

Get as far as you can in 8 min.

See below for other sub options.

Idea weight for Men: 30-50#
Idea weight for Women: 12-25#

Score: Total reps added up at the end.

Goal: get through the 10s or more!

For this workout choose a weight for the goblet squat that is manageable to keep moving as the reps go up.  Do not choose something that will cause you to plop too much at the bottom.  If you need to - you can even do the squats with no weight at all.

For those reps you will have your feet shoulder width apart.  Keep the heels down and lift the chest/tighten the belly.  Reach the butt back and down.  Drive the knees out and keep the chest up as you go down. You will be holding the KB or DB at the chest with both hands.  Don't allow it to pull you forward.

Ideally you will get your butt lower than your knees at the bottom without rounding the back or letting the knees cave in.  Drive through the heels to stand up tall at the top.

For the rows you can do ring rows or TRX rows if you have them!

2 other options are to do an upright row with a single KB or DB or even KB swings!

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 Squat Cleans
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
8 Squat Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

RX Men: 95#
RX Women: 65#

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

Score: Total reps added up at the end!

Goal: Get through the 12s at least!

PROGRAM A

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 DB Squat Cleans
2 Pull Ups
4  DB Squat Cleans
4 Pull Ups
6 DB Squat Cleans
6 Pull Ups
8 DB Squat Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

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

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

Score: Total reps added up at the end!

Goal: Get through the 12s at least!

PROGRAM C

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 Sandbag or Odd Object Cleans
2 Pull Ups
4 Sandbag or Odd Object Cleans
4 Pull Ups
6 Sandbag or Odd Object Cleans
6 Pull Ups
8 Sandbag or Odd Object Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

No RX or RX+ Just use what you've got.

If you have a super heavy ball/stone you may choose to just do it over the shoulder and lose the squat part of it!

Many of you will get much further than 12.  But for those of you unsure how to scale - choose a pull up style and weight that will allow you to get at least to/through the round of 12 and 12.

For the squat cleans the bar will start on the ground.   Your feet are under your hips and the hands are outside of the legs.  Heels are down.  Knees should be slightly bent and torso over the bar with the chest up.

Lift the bar by digging the heels into the ground and lifting the chest.  Keep the arms straight and pull the bar in close to the body as you stand.  Once past the knees, scoop the hips under and stand straight up and shrug.  Keep the bar CLOSE and avoid swinging it out and away or shifting to the toes.

Pull the elbows high and outside as you pull yourself UNDER the bar and catch in a solid front squat position.  As you are pulling down pull the elbows around and through FAST!  Bar should land on the shoulders with the elbows up.  Heels down, knees out,  chest up, butt lower than the knees, belly tight.  Stand to complete the lift.

If you are new to squat cleans in general - you may do a power clean + front squat.  If you are lifting with an empty bar you can just start each rep just below the knee.

For the pull ups you may choose any style.  RX is either kipping, strict, or chest to bar if you want to work on those.

But, other options are banded, ring row, jumping, supine parallette or bar row - or if you dont have anything to pull on you can sub either kb swings or even bent over rows.

10 Rounds

1 Min On
1 Min Off

When you are ON:

2 Wall Walks +
Max Reps DB Burpee Power Cleans

RX Men: 40#
RX Women: 25#

RX + 3 Wall Walks

Score: Total DB Burpee Power Cleans

Goal: Good Times

PROGRAM B

10 Rounds

1 Min On
1 Min Off

When you are ON:

2 Wall Walks +
Max Reps Clean and Jerk

RX Men: 115#
RX Women: 75#

RX + 3 Wall Walks

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

Score: Total DB Burpee Power Cleans

Goal: Good Times

PROGRAM C (TEAM VERSION)

10 Rounds (20 Min)

1 Min On
1 Min Off

When you are ON:

2 Wall Walks +
Max Reps DB Burpee Power Cleans

RX Men: 40#
RX Women: 25#

RX + 3 Wall Walks

Score: Total DB Burpee Power Cleans

Goal: Good Times

** For team version it's very simple.  It's You go I go.  Partner 1 does min 1 and partner 2 does min 2.  Score is total reps of the dumbbell burpee power clean between the 2 athletes combined!

Team members do not need to use the same weight or do the same number of wall walks.

NOTES: 

For this workout you will lower the number of wall walks if 2 makes the take more than about 30 seconds.  Go RX + if you are a wall walk ninja and can get 2 in 15 seconds or less.

Be CAREFUL though because whatever number you start with is what you will need to finish with!  They will be much quicker in the beginning than in the end!

For the wall walk you will start in the bottom of a push up with the feet against the wall.  You will start walking the feet up the wall and press up to the top of the push up and walk your hands back.  Keep the belly tight - no sagging hips!  Ideally you will walk all of the way back to the wall until the chest touches.  Then you will walk the hands back out away from the wall and walk the feet down the wall.  No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.  You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the dumbbell burpee power clean you will place your hands on the dumbbells.  Go down into the bottom of a push up position and then jump or step your feet in.  Unlike a devil press - for this you will want the dumbbells outside of the legs when you jump or step the feet in.  Then you will perform a power clean with your dumbbells.

For the power clean you will make sure your knees are bent and chest is UP/back is flat.  Keep the arms straight and dig the heels into the ground as you pick up the dumbbells.  Once past the knees you will almost JUMP and shrug the shoulders with straight arms.  Use that momentum to bring the dumbbells up to the shoulders with the elbows coming around and through quickly.  You may also choose to pull yourself under slightly.  Make sure you stand completely with each rep before lowering.

Lower the dumbbells by keeping the chest up and bending the knees back down to the ground.

Scale to lighter weight or even regular burpees!

This workout was originally posted on 08/08/2018!  This is your chance to see if you have improved and also earn a point if you are part of the Challenge!

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.

Goal: 5 Rounds +

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 workout was originally posted on 08/08/2018!  Getting a better score is worth a point for the Miranda vs Julian Challenge but is great for ANYONE to see if they've done enough work to improve!

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!

We did this workout earlier this month and we are re-testing to see if you can improve on your time!  This is for a Julian vs Miranda Challenge Point, but also a great test for ANYONE!  See if you have done enough work this month to improve!

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!

10 Min AMRAP
5 Burpees
10 KB/DB Swings

Idea weight for Men:  35-50 # KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total number of completed rounds and reps

Goal: 7 rounds or more!

For this workout you will choose a burpee style that will allow you to move pretty consistently throughout.

You can do knee push up burpees, step in and out or jump in and out.   You can do a no push up burpee or even an elevated burpee.

For the swings, you can choose a dumbbell or a kb.  You will hold the weight with both hands - between the legs.  Feet are about shoulder width apart with the heels down.  You will hinge at the hips, keep the chest up and keep the arms straight.  Bend the knees slightly and allow the bell to swing back between the legs.  Stand up hard and fast, using your legs and hips to make the kettlebell/dumbbell weightless.  From here guide the weight up with the shoulders and arms - up to about eye level.

When the bell is coming back down - don't let it pull you forward or round out your back.

Every Minute on the Minute for as long as you can last

5 Lateral Burpees over the Bar
1 Power Cléan

On minute 2 you do:

5 Lateral Burpees over the Bar
2 Power Cleans...

Every minute you will start with the 5 Lateral Burpees over the bar and add 1 rep on the power cleans.

RX Men: 115#
RX Women: 75#

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

Score:  Total COMPLETED minutes (minutes where you accomplish all of the work) + any additional reps into the next minute.

Goal: 8 Rounds +

PROGRAM A

Every Minute on the Minute for as long as you can last

5 Lateral Burpees over the DBs
1 DB Power Cléan

On minute 2 you do:

5 Lateral Burpees over the DBs
2 DB Power Cleans...

Every minute you will start with the 5 Lateral Burpees over the dumbbells and add 1 rep on the power cleans.

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

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

Score:  Total COMPLETED minutes (minutes where you accomplish all of the work) + any additional reps into the next minute.

Goal: 8 Rounds +

PROGRAM A

Every Minute on the Minute for as long as you can last

5 Lateral Burpees over the DBs
1 DB Power Cléan

On minute 2 you do:

5 Lateral Burpees over the DBs
2 DB Power Cleans...

Every minute you will start with the 5 Lateral Burpees over the dumbbells and add 1 rep on the power cleans.

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

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

Score:  Total COMPLETED minutes (minutes where you accomplish all of the work) + any additional reps into the next minute.

Goal: 8 Rounds +

PROGRAM C

Every Minute on the Minute for as long as you can last

5 Lateral Burpees over the Bar (or object)
1 Odd Object Lift

On minute 2 you do:

5 Lateral Burpees over the Bar (or object)
2 Odd Object Lift

Every minute you will start with the 5 Lateral Burpees over the bar and add 1 rep on the odd object lift.

No real RX or RX+ here, just use what you have!

Sandbag over shoulder, tire flip, sandbag clean, whatever!

Score:  Total COMPLETED minutes (minutes where you accomplish all of the work) + any additional reps into the next minute.

Goal: 8 Rounds +

So the way this workout works is you will start a new "round" at the top of every minute.  So when the clock starts you will do 5 lateral burpees over the bar + 1 power clean.  Then you will rest and chill until the clock hits 1:00.  When the clock hits 1:00 you will do 5 burpees over the bar and 2 power cleans.  Then you will rest until the clock hits 2:00.  When the clock hits 2:00 you will do 5 burpees over the bar and 3 power cleans.  Keep repeating that until you can't keep up anymore!

We want all of you getting through at least 8 min.  Choose a weight that will allow you to do that and also lower the number of burpees if they are taking you more than 30 seconds or so.

For the lateral burpees over the bar you will get your chest and thighs to the ground alongside your bar.  Jump or step your feet in and jump over the bar laterally.  You will then do another rep on the other side.

For the power cleans the bar will start on the ground.  Your feet will be roughly under your hips and your hands are just outside of the legs.  Make sure the bar is close to the body and the heels are down.  The knees should be bent slightly and you should have a hinge at the hip.  Lift the chest and make sure the back is flat and arms are straight.  Pull the bar from the ground by digging the heels down and lifting the chest.  Keep the arms straight and pull the bar into the body as you lift.

Once past the knees, you will pick up speed and almost jump with the bar.  Shrug the shoulders and pull the elbows high and outside to keep the bar close to your body as it travels up.  Pull YOURSELF down under the bar and drive the elbows around and through FAST to get the bar to a supported position on the shoulders in a partial squat position.  Make sure heels are down and knees are out.  Keep the belly tight and stand to complete the lift.

For Total Time
40 Weighted Sit Ups
Then 8 Rounds
8 DB Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
40 Weighted Sit Ups

RX Men: 20-25# ish Sit Up / 40# DBs
RX Women: 12-15# ish Sit Up / 25# DBs

RX + Men: 20-25#ish Sit Up / 50# DBs
RX + Women: 12-15#ish Sit Up / 35# DBs

Step Up Height:

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

Score: Total Time

Goal: Under 20 Min

PROGRAM B

For Total Time
40 Weighted Sit Ups
Then 8 Rounds
8 Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
40 Weighted Sit Ups

RX Men: 20-25# ish Sit Up / 95# Step Ups and Push Press
RX Women: 12-15# ish Sit Up / 65# Step Ups and Push Press

RX + Men: 20-25#ish Sit Up / 115# Step Ups and Push Press
RX + Women: 12-15#ish Sit Up / 75# Step Ups and Push Press

Step Up Height:

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

Score: Total Time

Goal: Under 20 Min

PROGRAM C

For Total Time
30 GHD Sit ups
Then 8 Rounds
8 DB Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
30 GHD Sit Ups

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

RX + Men: 40 GHD Sit Ups / 50# DBs
RX + Women:  40 GHD Sit Ups / 35# DBs

GHD Sit Ups are NON weighted.  Go to parallel if you are new to this movement.  Lower the number even more if you haven't ever done this movement before.

Step Up Height:

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

Score: Total Time

Goal: Under 20 Min

The way this workout works is you do all 40 sit ups then go straight into the 8 rounds of 8-8-8, then straight into another 40 sit ups.

No rest between parts.

For the weighted sit ups you may use a plate, dumbbell, ball, your child (ha ha) whatever.  Touch the ground the behind you at the bottom.  Come up and lift the object over your head at the top.  You can do whatever you want with your feet! Straight, butterflied, bent knees, whatever!

You may obviously scale the weight for these or even just ditch the weight all together.

Pregnant and postpartum mamas - you may sub slam balls or eye level KB swings for the sit ups!

For the push press you will have the dumbbells at the shoulders with the elbows slightly in front.  You will have the feet under the hips with the heels down. Dip by allowing your knees to come forward and keeping your chest up.  Make sure the butt stays back.  The dip is small - 2-3" at most.  Stand hard and fast out of the dip to drive the weight off of the shoulders. Press to lock out with the biceps by the ears and the dumbbells pulled back over the middle of the body - bellly tight.  Lower back to the shoulders for the nest rep.

You should choose a weight that you know you won't ever have to break more than once per set.

For the step ups the dumbbells will be held at the sides.  You will complete 8 reps with the right foot on the box/step and then 8 with the left.

Make sure the WHOLE foot is on the box/step and don't allow the knee to cave in as you stand. Stand all of the way up at the top of each rep on top of the box/step.

If you need to lower the height or weight - go for it.  You can even lose the weight all together if you need to!

10 Rounds

6 Push Up + Shoulder Taps
8 Goblet Squats

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

Score: Total Time

Goal: Under 20 Min

Cut Off Time: 25 Min

This one is a DOOZY and we want you to choose the appropriate weight and scales so you actually have a cut off time. You are NOT allowed to go over 25 min!

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min. So if you need to - you can do the squats with no weight at all!

For the push up + shoulder taps.  You will perform a push up keeping a solid body position - touching your chest and thighs at the bottom and coming to a lockout at the top.  No snaking or sagging.  After the push up you will bring your right hand to tap your left shoulder and then your left hand to tap your right shoulder.  Repeat that whole sequence 6 times per round.

For the goblet squats - you will hold the dumbbell or kettlebell at the chest.

Your feet will be roughly shoulder width apart.  You will reach the butt back and down with the weight in your heels.  Keep your belly tight and chest up.  Drive your knees out.

Maintaining a good position - get your butt lower than your knees.  No plopping or rounding.  If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight or ditch the weigh all together! We  would rather have you go all of the way down than go heavy.

If you need to for injury or strength issues you may also choose to squat to a bit higher target - or use the assistance of a chair or the wall/pull up bar to help you maintain balance.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

10 Rounds

6 Push Up + Renegade Row
12 Back Squats

RX Men: 40# Dumbbells / 115# Back Squat
RX Women: 25# Dumbbells / 75# Back Squat

RX + Men: 50# Dumbbells / 135# + Back Squats
RX + Women: 35# Dumbbells / 95# + Back Squats

Score: Total Time

Goal: Under 25 Min

Cut off: 25 Min

PROGRAM A

10 Rounds

6 Push Up + Renegade Row
12 DB  Squats

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

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

This one is a DOOZY and we want you to choose the appropriate weight and scales so you actually have a cut off time.  You are NOT allowed to go over 25 min!

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

For the Push Up + Renegade Rows your hands will be on the dumbbells.  You will be in the top of the push up position.  Lower your body in a plank/solid position to until the chest and thighs touch the ground.  Press up to lock out at the top maintaining that solid position.

From here you will pull the dumbbell in your right hand UP to your rib cage.  Do this by keeping the hips as square as possible (avoid rotating) and pull the elbow BACK!  Lower that dumbbell to the ground and repeat with the left hand.

ALL of that = 1 rep. You will go through that 6 times per round.

If you need to  you may absolutely go to your knees.

If you don't have the dumbbells you need for this movement - you may sub a bent over row with your barbell.

For the back squat the bar will be on your back.  You may clean and jerk it from the ground or take it from a rack.

Your feet will be roughly shoulder width apart.  You will reach the butt back and down with the weight in your heels.  Keep your belly tight and chest up.  Drive your knees out.

Maintaining a good position - get your butt lower than your knees.  No plopping or rounding.  If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight! We  would rather have you go all of the way down than go heavy.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

4 Rounds

Each Round is a 3 Min AMRAP

Each AMRAP is

3 Min Max Reps:
6  Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Total REPS at the end of all 4 AMRAPS

Goal: 150+ Reps or More! Can you get over 200??

PROGRAM A

4 Rounds

Each Round is a 3 Min AMRAP

Each AMRAP is

3 Min Max Reps:
6 Dumbbell Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells

Rest 1 Min Between Rounds

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

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

PROGRAM C

In Teams of 2 You Will Complete

20 Min AMRAP

Partner 1 Does 2 Rounds
then
Partner 2 Does 2 Rounds

Each Round is:
6  Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells/Bar

RX Men: 95# or 40# DBs
RX Women: 65# or 25# DBs

RX+ Men: 115# + or 50# DBs +
RX + Women: 75# + or 35# DBs +

Score: Total Rounds and REPS at the end

The way this works is that you will have 3 min to go through the 6 and 6 as many times as possible - adding up as many reps as you can in that 3 min.  At the end of 3 min you will  rest 1 min and then start again.  At the end of the workout add up all of the REPS for all 4 AMRAPS combined for your score.

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will probably not require you to break.

For this movement you will pick up the bar and start with it at your waist.  Hands  are outside of the legs with the arms straight.  Feet are under the hips and heels are down.  You will dip by bending the knees and hinging slightly at the hips.  Keep the back flat and chest lifted.  As you dip keep the arms straight and pull the bar in to keep it close to the body.

Stand out of this dip position hard and fast.  This will help to make the bar weightless.  Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows  shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.

From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder.  From that position drive the power from the legs into the bar to POP it off of the shoulder.  Drive the bar UP until the arms are locked with the biceps by the ears at the top!  Keep the belly tight!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position.  From here you will jump or step your feet in and jump laterally over the bar.

8 Rounds
1 Min Jog, Row, Bike, Single Unders or Taps
12 Lunges
12 Sit Ups

No need for any weight today at all!  If you are feeling super amped you can hold a single dumbbell or kb at the chest!

See below for mama sit up subs.

Score: Total Time to complete 8 Rounds

Goal: Under 20 Min

For this workout you can choose what you want to do for the 1 min "moving" portion.  You can jog or row, bike, do taps, or single under jump ropes!  Whatever you want/have available.

For the lunges you may choose whichever style you prefer.  You can do walking, or forward stepping in place, or even reverse stepping in place.

The goal is to take a wide enough step that the front heel can be on the ground when the back knee touches.  Stand all of the way up between reps.  Do not allow the knee to cave in.

You will alternate feet with every step.  So you will do 6 per leg per set.

If you are unable to get the back knee all of the way to the ground for strength or mobility reasons - try holding onto something for stability.  If you are still unable to - you may shorten it a bit.

Or you can try doing a step up instead!

For the sit ups we want to see the shoulders touch the ground at the bottom and have you come up and touch the toes at the top.  If you need to you can use a band or something to pull against to help you come all of the way up!

If you are unable to do sit ups at this time - you may sub kettlebell swings to eye level or slam balls!

4 Rounds for Time

Run 400 Meters
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
16 Toes to Bar

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

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

PROGRAM B

4 Rounds for Time

Run 400 Meters
16 Barbell Overhead Lunges
16 Toes to Bar

RX Men: 95#
RX Women: 65#

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

PROGRAM C

4 Rounds for Time

Run 400 Meters
OR
Row 500 Meters
OR
Bike 30 Cal (men) / 20 Cal (women)
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
4 Muscle Ups

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

RX+ Men: 50# Dumbbells/ 6 Muscle Ups
RX + Women: 35# Dumbbells/ 6 Muscle Ups

Score: Total Time

Goal: Under 20 Min

The run distance should take roughly 2:00 - faster if you are a good runner or a little slower if you are not!

If you are unable to run for space or weather reasons - you may sub 90 sec - 2:00 of jump rope (doubles or singles).

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at teh shoulder.  You will lunge in that position alternating feet.  So for each set of 8 you do 4 per leg.

For the first set of 8 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 8 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

If you are unable to make the 1/2 up 1/2 down lunge happen - even with lighter weight - for whatever reason - you may choose to do the lunges with both dumbbells at the shoulder.

You may do any style lunge you like.  You may do forward stepping, walking, or even reverse stepping lunges.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

For the toes to bar you may choose a sub if you need to in order to keep moving!

You may sub knees up or if you don't have a bar to hang from you may do v-ups or even more of just a crunch!