15 Min AMRAP
(As many rounds and reps as possible in 15 Min)

3 Ring/Supine Rows or Upright Rows
6 Knee or Elevated Push Ups
9 Air Squats

No weight needed for this one!

Score: Total completed rounds and reps

Goal: 7 Rounds or More!

For this one you won't need any weight unless you are doing upright rows.  If you are - then you will use a single KB held in both hands or you can use 2 dumbbells.

For the ring or TRX type rows, the more parallel to the ground you are - the more difficult these become.  Start with the arms straight and pull yourself all of the way up to touch the rings or handles.  Keep a straight and tight body position.  Set yourself so that you can always do all 3 in a row, but it's difficult and you couldn't hold 4s.

For the push ups you can do knee push ups or even elevated push ups.  It's ok if you can't always do 6 in a row.  If you are a super beast or are just dealing with an injury or something you can even do these on your feet.  Keep a tight body position.  No sagging or snaking.  Come all of the way down and touch the chest and thighs.  Press all of the way out to lock out.

For the squats your feet will be shoulder width apart.  Weight in the heels.  Stand up tall and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the chest as upright as possible.  Get the butt lower than the knees at the bottom with the heels still down, chest up, knees out, and no plopping or rounding of the back.

Stand all of the way up at the top.  Drive through the heels and lift the chest/drive the knees out as you stand.

If you are unable to get that low without plopping you may use a slightly higher target and focus on staying tight!

You may also use assistance if you need to!  This is a great option for anyone who is recovering from bad knees, surgery, etc.  If you do this - still focus on keep the WHOLE foot on the ground and knees out!

20 Min AMRAP
3 Strict Pull Ups
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

Score is total rounds and reps!

PROGRAM A

AMRAP 20 MIN
3 Strict Pull Ups
6 Deficit Push Ups
9 DB Squats

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

Score is total rounds and extra reps.

PROGRAM C

20 Min AMRAP
1 Muscle Up
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

RX +: Muscle Up must be strict

Score is total rounds and reps!

*So back in the OG days of SP we didn't put exact RX and RX+ weights as often.   Because this is a repeat - I just left that as is.  Just put what weight you use in the comments.

The goal here is a minimum of 7 rounds.

For the pull ups, if you don't have strict pull ups, you can sub banded strict, ring rows, or bent over rows - no kipping today!

For the deficit push ups we are looking anywhere between 2-5".  Find a deficit where you think at least for the first 3-4 rounds that you will be able to do all 6 in a row.

On those push ups, make sure that the plates or whatever is creating the deficit aren't too far apart and away from your body.  Make sure the elbows can go back and not out.

Do not sag your belly!  Keep it tight!

For the back squats, choose a weight that you think you will always do the 9 squats unbroken.  That doesn't mean it will be fun - but you will be able to do it!

We know some of you could go heavier than this - don't.  Just move faster and try to get more rounds!

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

PROGRAM B

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Plate Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 45# Plate, 22-24" Box
RX Women: 25# Plate, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

PROGRAM C

AMRAP 20 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute the working Athlete will perform 5 Box Jumps before they start their DB Burpee Step Ups

(This workout will be in a you go for 1 min - I go for 1 min style)

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

Goal: 100 or more reps!

Well doesn't this look like a fun little Saturday??

For the dumbbell burpee step ups, make sure you choose a weight that allows you to keep moving.  You may even choose to use no weight at all and just do a burpee into a step up.  We don't want to see a sub of burpee box jumps though.  Keep it to a step up.

You will basically have the dumbbells on the ground in front of the box.  You will place your hands on the dumbbells and then jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Step onto the box and come to a full standing position on top of the box.  Step down.  Place the dumbbells back on the ground and repeat.  Alternate feet with each rep - or at least every 5 or something so that you aren't stepping up with the same foot for 10 min.

When you go to step up make sure that your whole foot is on the box.  Don't allow the knee to cave in as you stand.  Drive off of your heel!

Lower yourself back down under control. Switch feet at the bottom.

Make sure the dumbbells are SAFELY away from the box when you do the box jumps.  Don't be in danger of landing on them when you jump or step down.

For BOTH the step up and the jump, lower the height if necessary. If you can jump high but can't step that high or vice versa - you may use 2 separate stations!

If you are unable to jump at this time - you won't want to sub more step ups.  Instead you may sub a dumbbell swing all of the way to overhead. This will still give that explosive hip extension without the jump.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Dumbbell Skip Overs
10 KB or DB Swing
5 Inchworms

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

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

Score: Total completed rounds and reps.

Goal: 6 Rounds or More!

The dumbbell skip over is different than a dumbbell hop over.  For these you don't have to jump off of both feet at the same time.  It is a lateral skip over where you kind of go one foot at time! Each skip over = 1 rep.

For the DB or KB swing you will hold the object in both hands between the legs.  Feet are about shoulder width apart.  You will keep the heels down and drive the knees out as you hinge at the hips.  Keep the chest up and the arms straight. Stand up hard and fast driving out of the heels.  Use that power from the lower body to make the bell weightless and then follow through by guiding it up with the arms.  Bring the bell to just at/above eye level.

When lowering the bell back down you will keep the chest lifted and don't allow the weight to pull you forward.

For the inchworms you will stand up completely.  You will place the hands down in front of the feet.  Walk the hands out to the top of a push up then you can either do a push up from the toes or place the knees down.  After the push up you will walk your hands back to the feet and stand up completely.

Mamas, if you need to take out the push up portion - go for it!

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

PROGRAM A

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 DB Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

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

RX + Men: 50# DBs + / 5 Wall Walks
RX + Women: 35# DBs + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

PROGRAM C

2 Rounds for Time
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

So to be clear - 1 round = 400, 3 wall walks, 20 hang power cleans, 3 wall walks, then run 400 again.  THEN - you rest 2 min.  THEN you repeat that whole thing again.

The 400 meter run should be a distance that takes you somewhere in the ballpark of 90 seconds to 2 min 15 seconds depending on your running ability.  If you are unable to run for space or weather reasons, you may sub 2 min of jumping rope (doubles or singles), short step ups (think like 12-15"), or even no push up burpees or mtn climbers. (The last 2 aren't the BEST option for this particular workout just because they will really fatigue you for the wall climbs).

For the wall walks you will start at the bottom of a push up position with your feet against the wall.  You will press up to the top of the push up and start to walk the feet up the wall as you walk the hands back.  Keep the belly tight and avoid really overextending.  Ideally you will get all of the way until the chest touches the wall and THEN walk your hands back out and walk the feet down the wall and go back to the bottom of the push up.

Sub pike ups on the box/bench or inchworms!

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulder with the elbows high.  You will catch in just a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

Choose a weight for this that will allow you to get at least sets of 5.

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
20 DB Snatch (Alternating)
10 Toes to Bar/V-Ups

RX Men: 40# DB (V-Ups or TTB are RX)
RX Women: 25# DB (V-Ups or TTB are RX)

RX + Men: 50# DB + (TTB)
RX + Women: 35# DB + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

PROGRAM B

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
10 Power Snatch
10 Toes to Bar/V-Ups

RX Men: 95#  (V-Ups or TTB are RX)
RX Women: 65# (V-Ups or TTB are RX)

RX + Men: 115#+  (TTB)
RX + Women: 75# + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

For this workout you should choose all the version of all elements that REALLY allow you to keep moving.  This one is meant to be a moving pretty steady for 12 min stimulus.

For the double unders - if 30 will really slow you down you may lower to 20.  If 20 will still slow you down a lot, or if you don't have double unders yet - you will want to sub DB hop overs or even double rep single unders.  (We suggest the hop overs as a way better sub).

For the dumbbell snatches - these will be alternating.  So for each set of 20 you will end up doing 10 per side.  The dumbbell will start on the ground with the dumbbell between the feet.  You will keep the heels down and bend the knees.  Hinge at the hips but keep the chest lifted and belly tight.  Arm is long and straight.  Stand up hard and fast.  Shrug the working shoulder.  Pull the elbow high and outside and then punch the dumbbell to the sky (you can even pull under slightly) and finish standing up completely with the bicep by the ear and belly tight!

Alternate hands with each rep.

For the toes to bar you may also do V-Ups for RX on this one!  If you want to click RX + you gotta go with the toes to bar though!  You can also sub knees up, weighted sit ups, or even regular sit ups.  Choose something that will allow you to keep moving!

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Then

Rest 3 Min

Then

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

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

Score: Total Time including the 3 min Rest

Goal: Under 22 min TOTAL

This one will be QUITE the leg burner.

So the way this works is you do the 3 rounds of 20-10-10.  Then you rest 3 min and do the 3 rounds again!

For the lunges you may do them holding your DB or KB in the goblet position or you may do them unweighted.  Up to you!

These lunges may be reverse stepping, forward stepping, walking, or even assisted (holding on to a post or a chair etc).

The main goal here is that we take a long enough step that we are able to keep the front heel down when the back knee touches.  Don't allow the knee to cave in and keep that chest up!  If you are unable to go all of the way down, even with assistance you may do partial range or even try subbing a step up.

These lunges are alternating so the 20 total will end up being 10 each side.

For the goblet squats you will hold the kb or db at the chest.  Feet are shoulder width apart.  Reach the butt back and down.  Drive the knees out.  Keep the belly tight and fight to keep the chest lifted!  Get the butt lower than the knees at the bottom WITHOUT allowing any collapsing or rounding of the back!  Keep those heels down and knees out!  Stand all of the way back up at the top.

If you need to - you may do the squats with no weight!  We would rather see you go all of the way down with no weight in a good position than go partial reps holding the weight.  You can even use a target or assistance if necessary!

For the burpees you can choose a style that works for where you are at today.  These might be regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  See video demo for examples of each!

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Min

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

PROGRAM A

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 DB Facing Burpees
12 Lungesters
12 DB Facing Burpees
9 Lungesters
9 DB Facing Burpees

Rest 3 Min

9 Lungesters
9 DB Facing Burpees
12 Lungesters
12 DB Facing Burpees
15 Lungesters
15 DB Facing Burpees

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

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

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

PROGRAM C

For the Sandbag option you will perform the movement just like the front squat with the bar - only holding the sandbag instead!

For Total Time - Including the 3 Min Rest

15 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster)
15 Sandbag Facing Burpees
12 Lungesters
12 Sandbag Facing Burpees
9 Lungesters
9 Sandbag Facing Burpees

Rest 3 Min

9 Lungesters
9 Sandbag Facing Burpees
12 Lungesters
12 Sandbag Facing Burpees
15 Lungesters
15 Sandbag Facing Burpees

No RX or RX + for this one - just use what you've got!  Make sure it's not so heavy that you are having to break a TON on this one though!

Score: Total Time

Goal: New movement so we aren't 100% sure, BUT - under 20 seems legit.

Welcome to the Lungester!  For this movement you will have the bar in the front rack position.  Bar is on the shoulders with the elbows high.  Because you will eventually need to press it, you will need to keep your fingers all underneath it, so loose grip KIND of - but still able to transition to the thruster.

You will do a reverse lunge with the right then step back forward.  Reverse lunge with the left.  Step back forward.  Then a thruster (front squat + push press).

For the lunges you will step BACKWARD.  Make sure you take a long enough step that the back stepping knee can kiss the ground while the front heel stays down.  Don't allow the front knee to cave in.  Drive off of the front heel to stand completely.

For the thruster you will have your feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees out.  Fight to keep the chest and elbows UP.  Keep the belly tight and do not allow any plopping or roundness in the back at the bottom.  Get the butt lower than the knees at the bottom.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way, keep the belly tight and press to complete lockout with the bar over the middle of the body and the biceps by the ears.

Lower the bar back down to the shoulders and start the next rep with the lunges again.

1 LUNGESTER = LUNGE+LUNGE+THRUSTER.

For the bar facing burpees you will need to do the burpee portion facing the bar.  Get the chest and thighs to the ground.  Jump or step the feet in.  Then, facing the bar - jump over it.  Turn around and do the next rep on the other side.  Each burpee + jump = 1 rep.

Choose a weight for the Lungesters that you think you won't have to break much.  At least - you are not breaking because it is heavy - more because you are winded.  You shouldn't ever be in danger of failing a rep due to weight!

Have fun with this one!  And let us know what you think!

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

PROGRAM C

**This version is the same just wear a weight vest - use what you have and put what weight it was in comments!!**

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

Some of you will definitely be able to finish this under 10 min.  You little beasts - if that is you - go up to the RX+ numbers for sure!

Make sure you choose a pull up style that will allow you to keep moving and won't have you down to doing singles (unless it's the VERY end).  You can even do strict if you want to work those and know you can get through them!

Our favorite sub for pull ups on workouts that have big sets?  Bands, and ring/parallete rows.  You can do jumping too if you need to!

For the push ups scale to the knees if you need to in order to keep moving.  This section will stop you dead in your tracks if you go to failure too early.

Make sure the chest and thighs touch the ground at the bottom and you come to full lock out at the top. Keep the belly tight.  No sagging, snaking, or high butts!

For the swings these will be all of the way over your head (unless this is a new movement for you - then you can just go to eye level).  Keep your heels down and bend the knees slightly as you hinge at the hip with the kb or db in both hands.  Arms are long and straight.  Chest is up.  Stand up hard and fast to make the bell weightless and follow through with the arms to bring the bell overhead.  Keep the belly tight. Don't allow yourself to be pull too far forward as the bell comes down. Heels down and chest up!

For the  squats feet are shoulder width apart.  Heels down.  Reach the butt back and down as you lift the chest and keep the belly tight.  Drive the knees out.  Get the butt lower than the knees at the bottom.  Stand all of the way up at the top!

10 Rounds for Time
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells

Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time

Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps.  Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells.  You will start with the object(s) at the waist.  Perform a small dip by bending the knees slightly.  Stand up hard and fast helping to make the db or kb weightless.  Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head.  Get the weight all of the way up until the biceps are by the ears.  Keep the belly tight and squeeze the cheeks.

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

PROGRAM A

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9  DB Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 30-35#
RX Women: 20-25#

RX Plus Men: 40-45#
RX Plus Women: 30#

PROGRAM C

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 15 Cal Bike (Men) or 10 Cal Bike (women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Guys - this is an all time #blamejulian moment.  He created this for his birthday!  The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut!  It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that!  Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back.  Keep arms long until you fully extend your knees and hips.  Shrug and pull under.  Stand and use your leg drive for the jerk.  Keep the belly tight with the bar overhead.

Run distance should take about 45 seconds.  If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

5 Rounds for Time:
Run 400 Meters
7 Push Up + Renegade Rows
14 DB Step Ups (alternating)

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

RX + : Go faster

See additional scoring option for team version.

Score: Total Time

Goal: 20 - 25 Min or Less

PROGRAM B

5 Rounds for Time:
Run 400 Meters
7 Deficit Push Ups
7 Bent Over Rows
14 Front Rack Step Ups (alternating)

RX Men: 115#
RX Women: 75#

Use a 3-5" Deficit

RX + : Go faster

See additional scoring option for team version.

Score: Total Time

Goal: 20 - 25 Min or Less

PROGRAM C

5 Rounds for Time:
Row 500 Meters
OR
Bike 30 Cal Men / 20 Cal Women
7 Push Up + Renegade Rows
14 DB Step Ups (alternating)

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

RX + : Go faster

See additional scoring option for team version.

Score: Total Time

Goal: 20 - 25 Min or Less

TEAM VERSION

TEAM VERSION:

5 Rounds for Max Reps:
Partner 1: Run 400 Meters
While
Partner 2: 7 Push Up + Renegade Rows
14 DB Step Ups (alternating)

Then

Switch

Cannot switch until BOTH partners complete their work.

5 Rounds of BOTH partners doing BOTH pieces.

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

RX + : Go faster

Score: Total Time

Goal: 20 - 25 Min or Less

The run distance should take roughly 2 Min.  If 400 meters takes you longer than about 2:20, you may choose to lower the distance a bit!

For the Renegade rows - lower the weight if necessary to keep moving.  These get SUPER spicy so if you think you will be resting a LOT at these weights - go lighter and keep moving!

For those reps you will have the hands on the dumbbells in the top of a push up.  Complete one push up rep and then a row with one dumbbell to the rib cage - then the other.  Keep the hips in line with the shoulders and belly tight!  NO sagging or high butts!  Go to the knees if you need to!

You will use those same dumbbells for your step ups!  Make sure you place your WHOLE foot on top of the box for each rep.  Drive through the heel and stand up completely.  Alternate feet at the bottom - so each set you will complete 7 per leg.  You will be holding the dumbbells in your hands for these reps.

Box height: 22-24" for Men, 18-20" for Women.

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
30 Single Unders or Taps
10 Swings
10 Goblet Squats

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

Score: Total number of completed rounds/reps

Goal: 5 Rounds or More!

For this workout you will choose between taps or single unders.  You may also do dumbbell hop overs if you would like!

For the swings you will hold either a single dumbbell or kettlebell with both hands.  You will deadlift it up to the waist.  Feet should be about shoulder width apart.  Heels will stay down.

Hinge at the hips and let your arms stay LONG.  Pull the kb or db between the legs and bend the knees slightly.  Keep the chest lifted.  Stand up hard and fast, thinking about making the kb or db weightless.  Follow through the the arms/shoulders to bring the weight to just about eye level.  Allow gravity to bring the weight back down.  Don't allow it to pull your back into a round position.  Keep the chest up and weight in the heels!

For the goblet squat you will hold the weight at the chest with the elbows tucked in.  You will reach the butt back and down and drive the knees out.  Keep the chest UP and don't allow the weight to pull you forward.  No collapsing or relaxing in the bottom of the squat position.

The goal is to get the butt lower than the knees at the bottom without rounding or collapsing.  If you aren't able to go that low holding your weight, then you can do your squats without weight.  If you are still unable to get that low in a good position you can squat to a higher target for this workout!

10 Min AMRAP
30 Double Unders
10 DB Hang Squat Cleans

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

RX + Men: 40 Double Unders + 50# DBs+
RX + Women: 40 Double Unders + 35# DBs+

Score: Total Rounds + any additional reps

Goal: 6+ Rounds

PROGRAM B

10 Min AMRAP
30 Double Unders
10 Hang Squat Cleans

RX Men: 75#
RX Women: 55#

RX + Men: 40 Double Unders + 95#
RX + Women: 40 Double Unders + 65#

Score: Total Rounds + any additional reps

Goal: 6+ Rounds

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  If 30 double unders will be really broken up, you may want to lower to 20 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Also for those hang squat cleans - choose a weight that will allow you to do all sets unbroken or with only 1 break.

For those reps you will deadlift the dumbbells to the hips.  You will dip by keeping the heels down and bending the knees, hinging slightly at the hips, keeping the arms straight.

From this dip position you will stand up hard and fast.  Shrug the shoulders and pull yourself under into a solid front squat.  Bring the elbows around and through FAST to create that shelf with the shoulders.  In that squat position the heels are down, knees are out, butt is lower than the knees, belly tight, chest up, elbows high.  Stand by leading with the chest and elbows.

Lower the dumbbells down just to the hips to start the next rep.

For Time:
75 Burpee Pull Ups

Every Minute Perform:
3 Deadlifts (separate score)

RX +: 100 Burpee Pull Ups

You wil have 1 score for your total time and 1 score for the weight you choose for your deadlifts.

Goal: Go heavy but unbroken - under 17 Min.

PROGRAM A

For Time:
75 Burpee Pull Ups

Every Minute Perform:
7 DB Deadlifts (both heads touch)

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

RX +: 100 Burpee Pull Ups

Goal: Under 17 Min.

For Time:
75 Burpee Pull Ups

Every Minute Perform:
3 Deadlifts (separate score)

RX +: 100 Burpee Pull Ups

You wil have 1 score for your total time and 1 score for the weight you choose for your deadlifts.

Goal: Go heavy but unbroken - under 17 Min.NOthing like a bodyweight blasting movement with a sprinkle of heavy deadlifts!  You get 2 scores for this one - the weight you choose and your total time.

Make sure you choose a weight that you can move SAFELY and that you can do unbroken for 3 reps.  Something heavy for you but manageable.

This workout will START with 3 heavy deadlifts!  So at 3, 2, 1 - go - you do 3 heavy deads.  Then the rest of the minute you do as many burpee pull ups as possible. You keep repeating this until you get to 75 total burpee pull ups (or 100 if you are going RX +).

For the deadlift the bar will start on the ground.  Feet are under the hips with the hands outside of the legs.  The bar should be close to the body.  Knees are bent, but hips are higher than knees.  There is a hinge at the hips but chest is lifted with the back flat and belly tight.  Arms are straight.

To lift the bar you will dig the heels into the ground and lift the chest.  Pull the bar into the body and once past the knees think about squeezing your butt to stand all of the way up.  At no point will you allow your back to round.  Keep that chest lifted and belly tight.  Keep good positions all the way up and all of the way down.  NO excessive bouncing.

For the burpee pull ups you will get your chest and thighs to the ground at the bottom.  Jump or step the feet in. Jump to your pull up bar and perform a pull up.

For these reps to count there is no PULL INTO the pull up allowed.  YOu must start from a full hang for each rep.  Ideally there will be a SMALL jump to get to your bar.  It's ok though if your bar is low and you can just grab it.  Make sure you start from a full hang.

If you are unable to do pull ups!  No problem!  You may do a burpee into a jumping pull up by stepping onto something at the end of your burpee (see video)

No Pull up Bar?  No problem.  Just sub bar facing burpees instead!

Deadlift (? x 3)

Put the weight you used for the workout today here!

Every 4 Min for 5 Rounds
Run 200 Meters
15 DB Push Press
15 Box Jump Overs

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

RX + Men: 50#  DBs + and each round is every 3 Min!
RX + Women: 35# DBs + and each round is every 3 Min!

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

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

PROGRAM B

Every 4 Min for 5 Rounds
Run 200 Meters
15 Push Press
15 Box Jump Overs

RX Men: 75#
RX Women: 55#

RX + Men: 95# and each round is every 3 Min!
RX + Women: 65# and each round is every 3 Min!

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

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

PROGRAM C

Every 4 Min for 5 Rounds
Row 250
or
Bike 15 Cal Men/10 Cal Women
15 Push Press
15 Box Jump Overs

RX Men: 75#
RX Women: 55#

RX + Men: 95# and each round is every 3 Min!
RX + Women: 65# and each round is every 3 Min!

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

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

Here's how this one works.  You do one round as fast as possible every 4 min for 5 rounds.  If you are a super beast and can do it every 3 min and hold them all under 3 with a little heavier weight - you can go RX +.  If you can't make it happen as written in about 3:30 at the LONGEST - then scale the weight or height of box whatever so that you can get all of them done.

The run distance should take roughly 1 min.  If you are unable to run for space or weather reasons, you may sub no push up burpees or single/double unders for 1 min.

The push press weight you choose should be something that you will ATTEMPT to do unbroken.  If you end up having to break once - that is ok too.  But more breaks than that and your time is going to FLY by.  IF you only have one set of dumbbells and the weight is too heavy ro 15 reps in 1-2 sets - lower the number of reps to 10!

The DBs start on the shoulder.  Feet are under the hips.  Heels are down.  Elbows are slightly in front, belly tight.  Dip by bending the knees, keeping the heels down, and keeping the chest up.  The dip is shallow.  Stand up hard and fast to drive the weight off of the shoulders.  Move the face out of the way and press the weight overhead and over the middle of the body to full lock out.  Get the biceps by the ears and keep the belly tight.

When lowering the DBs back down, make sure the elbows are in front and catch the DBs on the shoulder, absorbing into the next dip!  Don't let it pull you forward!

For the box jump overs you may do these facing or lateral.  If you don't have something to jump on you can find something to jump over.  Find a height that allows you to keep moving!  Lower it if you need to - even to a stack of a couple plates!

If you are unable to jump you may sub step up and overs!

15 Min AMRAP
3 Front Squat
3 Toe to Bar
6 Front Squat
6 Toe to Bar
9 Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

RX Men: 115#
RX Women: 75#

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

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the 

PROGRAM A

15 Min AMRAP
3 DB Front Squat
3 Toe to Bar
6 DB Front Squat
6 Toe to Bar
9 DB Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

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

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

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

PROGRAM C

15 Min AMRAP
3 Sandbag Squat
3 Toe to Bar
6 Sandbag Squat
6 Toe to Bar
9 Sandbag Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

NO RX or RX+ - just use what you've got.  Weight should not be so heavy that you have to break a LOT.

Ladies should use 30-40# or heavier.

Guys should use 50-60# plus.

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements.  Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the front squat you may use a rack or take from the ground.  The bar will be on the shoulders with the elbows high. Tighten the belly and lift the chest.  Feet are shoulder width apart with the heels down.  Reach the butt back and down.  Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom.  Don't allow the bar to pull you forward and no collapsing or bottoming out of the back in the bottom.  Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from.  Other subs are - high knees or even weighted/regular sit ups.

5-8 Rounds
10 Step Ups Right
20 KB/DB Deadlifts
10 Step Ups Left

Idea deadlift weight for men: 50-70# (total)
Idea deadlift weight for women: 35-50# (total)

Goal time: 15 min or less

**added 3 extra rounds as an option this time!  If you finish 5 under 10 min - do 3 more!

For this workout you will find a height that is challenging for you, but safe with no pain or issues to step up on.

For those step ups you will place your whole foot on the step (or box, or pile of plates, or bench - whatever).  You will drive off of the heel and make sure the knee is not caving in as you stand.  Bring the other foot on top of the step completely but use the same foot to do the work the whole time.  So you will will step up with the right foot and leave the right foot on the step as you step down for 10 total reps.

After 10 reps on the right you will move onto the deadlifts.

These may be performed with either a kettlebell between the legs, a single dumbbell between the legs, or 2 dumbbells held outside of the legs.

The object(s) will start on the ground.  The heels should be down, knees bent, a hinge at the hip with the chest forward but UP, back flat, arms straight.  You will STAND by driving the heels down and lifting the chest.  All you need to do to complete the lift is stand up!  Keep those same good positions (BACK FLAT) as you lower the weight back to the ground!!

You will then perform 10 step ups on the other side.

Go through this 5 total times!  Your score is your time!!

3 Rounds
30 Overhead Lunges Right
30 DB Power Cleans
30 Overhead Lunges Left

Rest 3 Min Between Rounds

RX Men: 35-40# OH Lunge, 2 x 35-40# DB Power Clean

RX Women: 20-25# OH Lunge, 2 x 20-25# DB Power Clean

RX + Men: 50-55# OH Lunge, 2 x 50# DB Power Clean
RX + Women: 30-35# OH Lunge, 2 x 35# DB Power Clean

Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)

PROGRAM B

3 Rounds
30 Overhead Lunges Right
30 Power Cleans
30 Overhead Lunges Left

Rest 3 Min Between Rounds

RX Men: 35-40# OH Lunge, 95# Power Clean

RX Women: 20-25# OH Lunge, 65# Power Clean

RX + Men: 50-55# OH Lunge, 115# + Power Clean
RX + Women: 30-35# OH Lunge, 75# + Power Clean

Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)

This one is gonna burn a bit.

For the overhead lunges you will want to pick a weight that you think you will be able to get to the 30 reps in 2-3 sets max.  You should be able to hold the weight in a locked out position and move smoothly (for the most part) in that lunge.

You press the dumbbell up and lock elbow with the bicep by the ear.  From here you may perform either a reverse stepping, forward stepping, or walking lunge.  You will do 30 total, alternating legs (keeping the same arm up the whole time) - for a total of 15 steps per leg.

If you are unable to get a dumbbell into a supported position for overhead lunges, you may choose to do single arm front rack lunges - where you hold the dumbbell at the shoulder.

For the power cleans - choose a weight that you think will allow you to do all 30 reps between 1-3 sets each time. The dumbbells will start on the ground with the hands just outside of the legs.  You will keep the heels down, have a slight bend in the knee, arms straight, chest up, back flat.  You will stand by driving the heels down into the ground and lifting the chest.  Once past the knees you will jump and shrug with the arms still straight.   Pull yourself under the weight slightly into a partial squat position with the dumbbells resting on the shoulders and the elbows high.  Stand completely to finish the rep.  Lower the dumbbells back to the ground to complete the next rep.  Only one head of each dumbbell must touch at the bottom of each rep.

After the 30 power cleans you will perform 30 overhead lunges on the other side.

After 30 reps of all 3 movements you will rest 3 min.  Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)

For Time

Run 800 Meters
Then
4 Rounds
10 Hang Power Snatch
20 Wall Balls
Then
Run 800 Meters

RX Men: 75# Bar, 20#ish Ball
RX Women: 55# Bar, 13-15# Ball

RX +: 15 Hang Power Snatch + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

**Goals are not CAPS.  Just an idea of how long we designed the workout to take so you can scale appropriately.

PROGRAM A

For Time

Run 800 Meters
Then
4 Rounds
20 Single Arm Hang DB Power Snatch
20 Wall Balls
Then
Run 800 Meters

RX Men: 40# DB, 20#ish Ball
RX Women: 25#, 13-15# Ball

RX + Men: 50# DB + 30 Wall Balls
RX + Women: 35# DB + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

PROGRAM C

For Time

Row 1000 Meters
OR
Bike 60 Cals Men / 40 Cals Women
Then
4 Rounds
10 Hang Power Snatch
20 Wall Balls
Then
Row 1000 Meters
OR
Bike 60 Cals Men / 40 Cals Women

RX Men: 75# Bar, 20#ish Ball
RX Women: 55# Bar, 13-15# Ball

RX +: 15 Hang Power Snatch + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

The run distance should take roughly 4:30 or less.  Some of you super fast runners will be closer to 3:30.

There is NO REST between the Run and the 4 Rounds.  You will Run - immediately do the 4 rounds - then immediately run again.

For the hang power snatch you will deadlift the bar with a wide grip (overhead squat grip).  Feet are under the hips and heels are down.  You will dip by bending the knees slightly, allowing the bar to slide down the leg a bit, but keeping the arms straight.  Hinge at the hips, but think about keeping the chest lifted!

After performing this dip you will turn it back around and basically jump with the bar (finish strong with the legs and hips) shrug the shoulders, pull the elbows high and outside (like a scarecrow) to keep the bar close.  Pull yourself under slightly as you pull the bar UP!  Catch in a partial overhead squat position with the bar locked out over the middle of the body and the armpits forward, belly tight, heels down.  Stand up with the bar still overhead.

Lower back to the hip for the next rep.

For the wall balls, the ball will start at the chest.  You will perform a squat by reaching the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and don't allow the ball to pull you forward.  Get the butt lower than the knees at the bottom.  Stand up hard and fast.  Finish with the legs and then use that power to help you throw the ball.  Ideal target for Men is 10' and Women is 9'.

Catch the ball back at the chest and go into the next rep.

If you don't have a ball or have low ceilings, you may sub med ball cleans, or lightweight thrusters.  Think empty barbell, light dumbbells, or even a single dumbbell!

After 4 rounds of the 10/20 you will immediately run one more 800!

If you cannot run for weather or space reasons - you may do 4 min of low step ups or no push up burpees!