8 Rounds
8 KB Swings
4 KB Press
8 Lunges (alternating)

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

Score: Total Time

Goal: 12 Min or less!

For this workout you will use the same kettlebell or dumbbell for both the swings and the press.  You can also hold the dumbbell or kettlebell for the lunges if you want, but only if you can do them smoothly - without slamming down - and of course pain free!

For the kb or db swing you will hold the object with both hands.  Pick it up and hold it at the hip between the legs.  Keep the heels down and chest up as you hinge forward slightly and bend the knees.  Keep the arms long and straight.  Stand up hard and fast and use the power from your lower body to elevate the weight.  Use your arms as ropes, basically, to guide the weight up to eye level.  Allow gravity to bring the weight back down.  Keep those heels up and chest up!

For the press you will once again hold one dumbbell or kb in both hands.  Start with it at the chest/shoulders.  Keep the belly tight and press it straight up overhead - locking out with the biceps by the ears!

For the lunges you will put the weight down (or hold it if you are super beast).  Alternate your feet with each step.  So for 8 reps you end up doing 4 per side.  YOu may do forward stepping, backward stepping, or even walking lunges.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  Stand all of the way up between reps.

If you are unable to do lunges for injury or mobility reasons - sub alternating step ups!!!

16 Min AMRAP
8 Hang Power Clean
8 Push Press
8 Front Rack Lunges (alternating)

RX Men: 95#
RX Women: 65#

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

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

PROGRAM A

16 Min AMRAP
8 DB Hang Power Clean
8 DB Push Press
8 DB Front Rack Lunges (alternating)

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

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

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

PROGRAM C

16 Min AMRAP
8 Sandbag Hang Power Clean
8 Sandbag Push Press
8 Sandbag Front Rack Lunges (alternating)

No RX or RX + - just use what you have!

You can either do Push Press normal from the front rack - or even side to side!  See video demo.

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

For this workout you will use the same barbell for the whole time.  Make sure you choose a weight that you are capable of doing 1 full round unbroken (not that you need to do that - but you could if you wanted to).

For the hang power clean you will deadlift the bar to the waist.  From here you will re-dip slightly by keeping the heels down, bending the knees slightly, allowing the bar to slide down the legs, keeping the arms straight, and back flat.  Allow the the chest to come forward.

Stand up hard and fast with the arms straight (jump) - shrug the shoulders.  This will create momentum up on your bar.  As it comes up - pull the elbows high and outside to keep it close to the body as you pull yourself down underneath it.  Shoot your elbows around and through quickly! Catch the bar on the shoulders with the elbows high in a partial squat.  Heels down, knees out, belly tight.  Stand to finish.

Lower back to the hips for the next rep.

For the push press you will start with the bar on the shoulders.  Dip again slightly but this time keep the chest up!  Dip with the heels down and allow the knees to come forward.  Butt stays back but keep chest up.  Stand hard and fast to pop the bar off of the shoulders.  Move the face out of the way and finish with an overhead press.  Locked out with the biceps by the ears.

For the Lunges the bar will be on the front rack (front of the shoulders).  You may perform a forward stepping, walking, or even a reverse lunge.  You will do 8 reps per set - alternating feet so 4 per side per set.  Make sure that you keep the belly tight and the chest up.  Take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  No slamming down!

Stand all of the way up between reps.

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

PROGRAM B

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

PROGRAM C

5 Rounds
Row 250 Meters
OR
Bike 17 Cal Men / 12 Cal Women
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

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

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers!

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee.  You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up.  Make sure to alternate feet with each rep.

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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Ring/TRX Band Rows
10 Single Unders or Low Step Ups

If no rings - sub kettlebell swings for the rows

Score is total rounds plus any additional reps.

Goal: 10 Rounds +

For the ring or TRX rows keep in mind that the more parallel your body is to the ground the more difficult they are.  We encourage you to find an angle that allows you to get sets of 5 but is a challenge.  If you end up having to break into like 3-2 at some point that is better than if you BREEZE through all 5 super easy each time.

For these reps you will keep a straight body/butt squeezed/tight belly position.  No using the hips to help in the pull.  Each rep starts with a straight arm at the bottom and ends in a full pull to the chest with the rings or trx bands making contact with the chest.  When you pull - pull the elbows BACK - not out.  Think of pinching a pencil between your shoulder blades when you pull.

If you do not have bands or rings you will sub a kettlebell swing to eye height.  Keep the chest up and back flat.

You may choose to do single under jump ropes or low step ups - alternating.  If you do the step ups each step up and down counts as one rep.  Choose a height that allows you to move through those reps in about 20 seconds or so each time.

PROGRAM B

PART 1

In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Clean and Jerk in the remainder of the time.

REST 2 MIN BEFORE PART 2

RX Men: 95#
RX Women: 65#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!For this workout you will put 5 min on the clock.

When the clock starts you will run 400 meters.  When you get back you will use the remainder of that 5 min to do as many clean and jerks as possible!

You will then rest 2 Min before Part 2

The clean AND jerk together counts as 1 rep.

The bar will start on the ground with the feet under the hips.  The bar is close to the body, hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend ing the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the bar by digging the heels into the ground as you lift the chest and pull the bar into the body.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Pull the elbows high and outside to keep the bar close to the body as it travels UP!  Pull yourself down and under it and pull your elbows around and through FAST!  Catch the bar on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the bar off of the shoulders - move the face out of the way - press the bar up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

Part 2
For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters

Use the same weight!

Score: Total Time

Goal:  Can you beat 5 min??So let's say on Part 1 you got 25 clean and jerks.

YOUR workout for Part 2 would be:

25 Clean and Jerks
Run 400 Meters

Do that as fast as you can!

Use the same weight for this part as you did for Part 1!

See if you can beat 5 Min!

PROGRAM A

PART 1

In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Dumbbell Clean and Jerk in the remainder of the time.

REST 2 MIN BEFORE PART 2

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

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

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!

Part 2

For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters

Use the same weight!

Score: Total Time

Goal:  Can you beat 5 min??

PROGRAM C

PART 1

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Clean and Jerk

REST 2 MIN BEFORE PART 2

RX Men (Scaled Wodapalooza): 95#
RX Women (Scaled Wodapalooza): 65#

RX + Men: 165#
RX + Women: 115#

(We know that is a BIG jump from RX to RX+ - you can totally pick a weight between these 2.  These are just the specific WZA weights)

Score: Total Reps of Clean and Jerk (both together = 1 rep)

Goal: Try to shoot for 20 or more!!For this workout the clean and jerk together is considered 1 rep.  You will do as many clean and jerks as possible in 3 min.

The weights that are listed here are the specific ones listed by Wodapalooza.  Obviously if you aren't trying to submit a score we HIGHLY recommend you pick something that works for you - will allow you to get in the neighborhood of 20-40 reps.

For the clean you are allowed to do a power clean or a squat clean.  We recommend power.

The bar will start on the ground with the feet under the hips.  The bar is close to the body, hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend ing the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the bar by digging the heels into the ground as you lift the chest and pull the bar into the body.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Pull the elbows high and outside to keep the bar close to the body as it travels UP!  Pull yourself down and under it and pull your elbows around and through FAST!  Catch the bar on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the bar off of the shoulders - move the face out of the way - press the bar up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

Clean and Jerk (3 MIN TO FIND 1 REP MAX)

You will rest 2 min after Part 1 before doing this part.

Once the clock starts you only have 3 min to find the heaviest clean and jerk you can find.

You can power clean, squat clean, or even split clean.

You can press, push press, jerk, or split jerk.

Be safe and smart guys.  Live to workout another day!

But also - good luck and get after it!

This fun one was originally posted on June 1, 2018!!  Make sure you check out which version you did and what you got so you can try to beat your score!

Check out All 3 Versions and pick which one you want to tackle!

PROGRAM C

For Time
100 Ring Rows

Every Minute Complete 15 Double Unders

RX +: 150 Reps

Cut Off: 20 Min

PROGRAM A

For Time
100 Renegade Rows
(No Push Up)

Every Minute Complete 15 Double Unders

RX Men: 40#
RX Women: 25#

RX +: 150 Reps....

Cut Off: 20 Min

PROGRAM B

For Time
100 Bent Over Rows

Every Minute Complete 15 Double Unders

RX Men: 95#
RX Women: 65#

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

Cut Off: 20 Min

For these we are looking for RX to be parallel to the ground ring rows.  So put your feet on a box or a bench or something to make that happen.

If you are unable to get at least 7-10 reps that way on the minute then you will want to angle it to allow yourself to complete those reps.

For each rep we are looking to have you start with completely straight arms and then pull yourself up by keeping the arms close and pulling the elbows back.  Bring your chest all of the way to the rings.  No kipping by throwing the hip before you pull!!

If you are not great at double unders and 15 reps will take you longer than about 20 seconds - lower the number to 10.

If 10 is still going to take you longer than 20 seconds you may want to sub 10 hop overs per round.  You may also sub 20 single unders.

Lower the weight to a weight that will allow you to get at least 8-10 or so rows per round even when you are fatigued.

Metcon (Time)

4 Rounds
30 Skip Overs
20 Squat and Press or Wall Ball
10 Ring/TRX Rows, or KB/DB Upright Rows

See write up for weight suggestions.

Score: Total Time

Goal: 15 Min or LessFor this workout we gave you some options.

The first part will be dumbbell skip overs.  You will basically skip laterally over a dumbbell to the other side.  If you are comfortable you can try hopping with both feet.  If not, just a little stutter step skip will work just fine!

Each jump over counts as one rep.

For the next part you can choose a squat and press with a single kettlebell or dumbbell, a pair of dumbbells, OR if you have a ball and you are feeling up for it - you can try a wall ball!

For the squat and press you will hold the weight at your chest/shoulders.  Think about REALLY working to keep the chest up, but also belly tight.  Feet should be shoulder width apart with the heels down.  Reach the butt back and down and drive the knees out as you go down.  Ideally you will get the butt lower than the knees at the bottom without collapsing or plopping.

Stand all of the way up, and then finish with a press over head with your weight.  Keep the belly tight and get the weight all of the way locked out with the biceps by the ears.  Lower back to the chest to start the next rep.

You perform the wall ball the same way!  Except instead of pressing the ball you will throw it.  Try to use the help from your legs!  Don't worry about the height for today.  Just throw it up to touch the wall and make sure you catch it before you try to squat with it again.

If you are unable to stay in a good squat position with weight, or have any pain etc.  You may also just sub air squats (no weight).  You can even use assistance or squat to a target that is a bit higher if necessary.

For the ring/trx rows - make sure you start with the arms fully extended at the bottom and pull your chest all of the way in.  The more parallel to the ground you are - the more difficult these become.

No rings or bands?  You can sub an upright row with your dumbbell(s) or KB!

The RX+ Version is the Official Wodapalooza Version.  I will put official SCALED options under scaled.

For Time

100 Double Unders
60 Wall Balls
30 Pull Ups
100 Double Unders

RX Men: 20#
RX Women: 14#

RX + (Official WZA standard): Do 150 double unders, ball MUST be shot to 10 ' for both Men and Women, Pull Ups are Chest to Bar.

Scaled (official WZA scales): BARBELL hop overs, jumping chest to bar pull ups, ball still has to go to 10'

Score: Total Time

Goal: Have fun!

Official WZA time Cap: 12 Min

***If you aren't actually signed up for the WZA challenge - just do the workout and make it work for you- oh and no time cap!

PROGRAM C

For Time

Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
60 Wall Balls
30 Pull Ups
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women

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

RX +: Pull Ups are Chest to Bar.

Score: Total Time

For Time

Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
60 Wall Balls
30 Pull Ups
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women

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

RX +: Pull Ups are Chest to Bar.

Score: Total Time

NOTES:

Ok so make note that none of the "official" stuff matters unless you are signed up for the WZA Challenge and trying to submit a score.  If you have questions about any of that please put them on FB and we will get them sorted out!

For the double unders you should pick a number that will take you roughly 3-4 min at the most.  If you want you can even just do a 3 min amrap or 100 - whatever comes first.  Or, if you know that you aren't ready for that you will sub dumbbell or barbell hop overs!

For the wall balls - if you aren't signed up for the challenge don't worry if your ball isn't exactly those weights.  Also, if you can't shoot that high due to lower ceilings etc - it's fine.  Ideally you will shoot between 9 and 10' if possible.

You will hold the ball at the chest with the feet under the shoulders.  Reach the butt back and down with the heels down, as you drive the knees out.  Keep the chest and ball UP!  Avoid plopping or rounding and get the butt lower than the top of the knee at the bottom.  Stand up hard and fast (almost JUMP) with the ball and throw it to the target using assistance from that leg drive!  When the ball comes down, catch it at the chest and don't let it pull you forward.

If you don't have a ball, or ceilings are too low, you may sub light (think empty barbell or light dumbbell) thrusters!

For the pull ups - you will do chest to bar if you are trying to submit a score.  If you are doing WZA scaled the "official" sub is jumping chest to bar.

If you aren't submitting a score pick a pull up style that works for you and will allow you to finish the pull ups in about 2-3 min or less!

You can do kipping, strict, jumping, banded, ring or TRX row, even barbell bent over row!

Have fun with it guys!

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
6 DUMBBELL SNATCH (ALTERNATING)
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
10 DUMBBELL SNATCH (ALTERNATING)
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
14 DUMBBELL SNATCH
14 BOX JUMPS
14 PUSH UPS

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

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian

PROGRAM B

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
3 POWER SNATCH
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
5 POWER SNATCH
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
7 POWER SNATCH
14 BOX JUMPS
14 PUSH UPS

RX Men: 75#, 22-24" BOX
RX Women: 55#, 18-20" BOX

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

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian

For this workout you will do 3 mini workouts basically.  The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min).  During that 3 min you repeat 6 alternating hands dumbbell snatches, 6 box jumps and 6 push ups over and over for 3 min.  At the end you write down what you got and rest 1 min.  Then you do a 5 Min AMRAP of 10 alternating DB snatch, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min.  At the end you will note your score for THAT ONE and rest 2 Min this time.  FInally you will do a 7 min AMRAP of 14-14-14.  At the end note your score.  Add up TOTAL REPS from all 3 amraps for your score at the end!

For the dumbbell snatch the dumbbell will start on the ground between the feet.  You will have your heels down and your knees slightly bent.  You will grab the dumbbell with one hand and keep the arm long and straight.  Lift the chest and keep the back flat.  Stand hard and fast with the dumbbell lifting the chest and digging the heels down.  Keep the arm straight as you stand.  Shrug the shoulder of the working arm.  Pull the elbow to the outside to keep the dumbbell close as it travels up the body.  Finally, punch it up to a locked out position overhead with the bicep by the ear.  If your press out starts to fatigue you can even pull under it slightly.  Just make sure you are standing tall to finish.

Lower the dumbbell down and switch hands.  For the 6s you will do 3 per side.  The 10s - 5 per side. the 14s - 7 per side.

For the box jumps we would love to see you actually jump if possible.  If you need to jump on something significantly lower to make that happen - do so!  If you don't have something to jump on - you can find something to jump OVER!

If you are unable to jump at this time you may sub step ups.

For the push ups we want to see a solid body position.  Touch the chest and thighs to the ground and come all of the way back up.  No sagging or snaking.  Go to the knees or do elevated if needed.

10 Min AMRAP

As Far as you Can Get in 10 Min

1 Wall Walk
2 Front Squat
1 Wall Walk
4 Front Squats
1 Wall Walk
6 Front Squats
1 Wall Walk
8 Front Squats...

Keep adding 2 reps of the  Front Squats each time.

RX Men:  115#
RX Women: 75#

RX + Men: 135#+ / 2 Wall Walks each Time
RX + Women: 85# + / 2 Wall Walks each Time

Score: Final Round of COMPLETED  Front Squats + any additional reps.

So if you get through the 10s but only the wall walk plus 5 front squats into the next round - your score would be 10 + 6.

PROGRAM A

10 Min AMRAP

As Far as you Can Get in 10 Min

1 Wall Walk
2 Front Squat
1 Wall Walk
4 Front Squats
1 Wall Walk
6 Front Squats
1 Wall Walk
8 Front Squats...

Keep adding 2 reps of the  Front Squats each time.

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

RX + Men: 50# + Dumbbells / 2 Wall Walks each Time
RX + Women: 35# + Dumbbells / 2 Wall Walks each Time

Score: Final Round of COMPLETED  Front Squats + any additional reps.

So if you get through the 10s but only the wall walk plus 5 front squats into the next round - your score would be 10 + 6.

PROGRAM C

SANDBAG OPTION!

10 Min AMRAP

As Far as you Can Get in 10 Min

1 Wall Walk
2 Front Squat
1 Wall Walk
4 Front Squats
1 Wall Walk
6 Front Squats
1 Wall Walk
8 Front Squats...

Keep adding 2 reps of the Front Squats each time.

RX+: 2 Wall Walks each time

Ideally guys will have 70# + and women 40# + - Use what you have.

Score: Final Round of COMPLETED Front Squats + any additional reps.

So if you get through the 10s but only the wall walk plus 5 Front Squats into the next round - your score would be 10 + 6.

3 Rounds for Time
Run 400 Meters
30 KB Swings
15 Burpees

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

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men / 20 Cal Women
30 KB Swings
15 Burpees

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

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

This one will be re-tested at the end of the Nutrition Challenge for those of you doing it - so make sure you log your score for that re-tester!!

For the run, the distance should take you roughly 90 seconds to 2:15 - depending how good of a runner you are.

If you are unable to run for space or weather reasons you may sub 2 min of double or single unders or even 2 min of low step ups.

The kb or dumbbell swings will be all the way over head.  You will hold the weight with both hands and have it between the legs, at the waist.  Feet are roughly shoulder width apart.  Heels are down and arms will be long and straight.  Hinge at the hips and bend the knees slightly.  Allow the weight to swing back between the legs.  Keep the chest lifted.  Stand up hard and fast.  Allow the weight to swing away from you like you are going to throw it.  Use the power from the legs and hips to make the bell weightless and then guide it with the arms.  Get the weight all of the way over your head.  Keep the belly tight.

As the weight is coming back down you want to keep the chest lifted and heels down.  Allow gravity to bring it back down and send you into the next rep.

If you are new to this movement you will want to lower the weight and only swing to eye level.

For the burpees - pretty simple.  Place your hands on the ground - jump or step your feet back - get your chest and thighs to the ground - press up and jump or step your feet in - jump and clap.

If you are new to this movement or injured etc you may take out the push up or even do an elevated burpee!

For Time:

5 Rounds
20 Deadlifts
15 Sit Ups

(If you are unable to do sit ups at this time you may sub slam balls or eye level kb swings)

Idea weight for Men: Single DB or KB - 35-50#. - 2 Dumbbells - 20-30# Dumbbells.

Idea weight for Women: Single DB or KB - 12-24# - 2 Dumbbells - 10-15# Dumbbells.

Score: Total Time

Goal: Under 15 Min

For this workout you can choose to use a single dumbbell, a kb, or 2 dumbbells.

For the deadlift the object will start on the ground between the feet (with 2 dumbbells they will be outside of the feet).  You will stand with your feet about shoulder width apart with the weight in your heels.  Bend the knees and hinge at the hips.  Grab the object with straight arms.  Make sure the chest is lifted and back is flat.  Pick the weight up by thinking about driving the heels into the ground and lifting the chest.  Leave the arms long.  Squeeze the butt at the top to come to a completely standing position.  Make sure the back doesn't change position or round.

When you put the weight back down you will hinge at the hips and bend the knees with the chest still lifted.  Keep the heels down!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top.  You can do whatever you want with your feet!  Straight legs, bent knees, butterfly the feet!

If you need assistance to come all of the way up - you can use something to pull on to help you up and control you down.

If you are unable to do sit ups at this time you can sub slam balls or even eye level kb swings!

This workout was originally posted on Feb 17, 2018!  Make sure you go back and check out how you did!

Metcon (Time)

For Time
50  Power Cleans
25 V-Ups
40 Power Cleans
20 V-Ups
30  Power Cleans
15 V-Ups
20 Power Cleans
10 V-Ups
10 Power Cleans
5 V-Ups

RX Men: 75#
RX Women: 55#

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

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

PROGRAM A

For Time
50 DB Power Cleans
25 V-Ups
40 DB Power Cleans
20 V-Ups
30 DB Power Cleans
15 V-Ups
20 DB Power Cleans
10 V-Ups
10 DB Power Cleans
5 V-Ups

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

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

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

PROGRAM C

For Time
25-50  Odd Object Cleans
25 V-Ups
 20-40 Odd Object Cleans
20 V-Ups
15-30  Odd Object Cleans
15 V-Ups
10-20 Odd Object Cleans
10 V-Ups
5-10 Odd Object Cleans
5 V-Ups

RX Men: Whatever you have
RX Women: Whatever you have

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

For this workout you will want to choose a weight that you consider pretty light.  This is 150 reps.

For the power clean the bar will start on the ground.  You will have the hands outside the legs and the feet about hip width apart.  Chest is over the bar, knees are bent slightly, and heels are down.  You will pick the bar up by driving the heels into the ground and raising the chest at the same time.  Keep the arms long.  Follow the sequence, hips - shoulder shrug - pull elbows out and body under - stand.

You will work to keep the body close to you on the pull by shooting the elbows out to the sides (like you are zipping up your jacket).  Pull yourself under into a partial squat.  Make sure to stand to complete each rep.  Keep good positions as you lower the bar back to the ground.

Once again, this weight is light - and you can make it happen with sloppy technique - but that is the quickest way to light up your low back!  Don't fall for that trap!

YOU DO NOT NEED TO USE THE RX + WEIGHT IF YOU WANT TO DO TOES TO BAR.  FEEL FREE TO MIX AND MATCH THE WEIGHT AND SIT UP STYLE.

For the V-Ups or Toes to bar option - it's up to you. This workout is very grippy with the toes to bar (or even knee up scale option).  So keep in mind how it might slow down your score.  If you are already pushing that 20 min window - you may want to choose the V-Up option.

You can even scale to sit ups if necessary!

For Time

4 Rounds
Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

*** Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.

PROGRAM B

For Time

4 Rounds
Run 200 Meters
6 Barbell Man Makers
Run 200 Meters
12 Plate Burpees

RX Men: 95# Barbell / 45# Plate
RX Women: 65# Barbell / 25# Plate

RX + Men and Women:
8 Barbell Man Makers
16 Plate Burpees

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

PROGRAM C

In Teams of 2

For Time

Partner 1 Runs 200 Meters
Partner 2 Does as many Man Makers as possible

When Partner 1 Returns they switch

Keep switch back and forth until they complete 50 Man Makers TOTAL

THEN

The do the same rotation - this time with DEVIL PRESS

Partner 1 Runs 200 Meters
Partner 2 Does as Many Devil Press as they can

When Partner 1 returns they switch.

Keep switching back and forth THIS TIME until 100 Devil Press are completed TOTAL.

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time

Goal: Good Times....and less than  23 Min or so.

Oh. Boy.

For this workout the run distance should be roughly 1 min.  Maybe a little more or less depending on your running ability in general.

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the man maker you will start with the dumbbells on the ground.  Place the hands on the dumbbells.  Jump or step your feet back.  Perform a push up.  Then pull the dumbbell in the right hand to your rib cage (still in the top of the push up position).  Then repeat on the left side.  Keep the butt down and belly tight.  Jump or step the feet in.  Keep the knees bent and heels down as you lift the chest into a deadlift position.  Perform a squat clean by standing up hard and fast with the dumbbells.  Shrugging the shoulders - then pull yourself down into a squat as you guide the dumbbell to the shoulders with the elbows high.

Here you should have your heels down, knees out, chest up and the dumbbells on the shoulders.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the dumbbell of the shoulder.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the devil press the dumbbells will also start on the ground.  You will once again place the hands on the dumbbells and jump or step the feet back.  Get your chest and thighs to the ground.  Press back up.  Jump or step your feet back in (dumbbells are inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

No squat this time!  Instead you will perform basically a double dumbbell snatch.  Finish with the legs, shrug the shoulders, and then in one fluid motion get the dumbbells to lock out over head.

This is a combo swing, snatch, clean and jerk.

You may sub single dumbbell manmakers and burpee + swings.

Keep back flat as you put the weight back down for both!

7 Rounds
30 Seconds Taps
10 Alternating Lunges
5 Dumbbell Push Press Right
5 Dumbbell Push Press Left

Idea weight for Men: 25-35# Dumbbell/KB
Idea weight for Women: 10-20# Dumbbell/KB

Score: Total Time

Goal: Under 14 Min

For the taps you may use your dumbbell or anything else just slightly out in front of you on the floor.  It is basically like a tap with the right toe, then the left (old school soccer ball drill).  You may do this as fast or as slow as you are comfortable.  Move through the whole 30 seconds each time.

For the lunges you may do them forward, reverse, or even walking!  You want to take a long enough step that the front heel is down when the back knee gently touches the ground.  Alternate legs with each step.  So your set of 10 ends up being 5 per side.

You may use assistance for balance if necessary!  Don't allow the front knee to cave in. Stand up all of the way between reps.

For the push press you will start with a dumbbell at the right shoulder.  You will perform a small dip keeping the heels down and chest up.  Stand up hard and fast.  Finish with the legs and then press to lock out getting the bicep by the ear.

You will do 5 reps on the right side and then 5 reps on the left!

7 Rounds
30 Double Unders
5 Right Arm Up/Left Arm at Shoulder Alternating Lunges
5 Left Arm Up/ Right Arm at Shoulder Alternating Lunges
10 Push Press

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

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

Score: Total Time

Goal: Under 15 Min

PROGRAM B

7 Rounds
30 Double Unders
10 Overhead Lunges
10 Push Press

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 15 Min

Who's ready for a shoulder blaster??

For this workout if 30 double unders will take you longer than about a minute - you may want to lower the number to 20.  If 20 will still be really broken you may choose to sub hop overs!  (You can also sub singles, but we feel hop overs are a better sub).

For the lunges you will first do 5 with the right arm extended, holding the dumbbell and locked out - bicep by the ear and the left arm holding the dumbbell at the shoulder.  Then you will switch and bring the left arm holding the dumbbell to lock out with the bicep by the ear and bring the right arm to hold the dumbbell at the shoulder.

These may be forward or reverse lunges.  You do a TOTAL of 10 lunges each round. Alternate feet with each lunge step.

Make sure you take a big enough step that your front heel is down when the back knee touches the ground lightly.  Drive through that front heel to stand.  Stand up completely between reps.

For the push press you will use the same dumbbells.  They will both be at the shoulder to start.  You will dip - keeping the heels down and making sure the knees come forward and slightly out (not caving in).  Keep the chest up in the dip and make sure it's a shallow dip - not too deep.  Stand hard and fast to pop the dumbbells off of the shoulder.  Finish by pressing the dumbbells up to lock out with the biceps by the ears.

4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 Deadlifts
6 Jump Overs

RX Men: 185#
RX Women: 125#

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

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

PROGRAM A

4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 DB Deadlifts (Both Heads Touch)
6 Jump Overs

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

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

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

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

For this you will want to pick a weight that is heavy for you, but will allow you to do 6 reps every time.  The jump overs need to be facing.  No lateral.

You will do as many rounds and reps as you can in 3 minutes.  Then you will rest 1 min.

When the next round starts you will start a new round fresh.  You don't pick up where you left off.  At the end of all 4 rounds you will add up all completed rounds and any additional reps that you got throughout also.

For the deadlift the bar will start on the ground with the heels down.  Bar is close to the body and the hands are just outside the legs.  Hinge at the hips and bend the knees slightly.  Lift the chest and make sure the belly is tight and the back is flat.  Arms are long and straight.

To lift the bar you will dig the heels down and lift the chest.  Press the ground away with your feet. Pull the bar into the body as it comes up.  Once past the knees think about squeezing the butt to finish.  Lower the bar by reaching the butt back and hinging at the hip.  Keep the bar close to the body and keep the back flat and chest lifted.  No rounding of the back and no excessive bouncing.

If at any point you are unable to keep the chest up because the weight is too heavy - lower the weight!!

For the jump overs we want you to find something to jump completely over.  This could be a bench, a cooler, a broomstick on a chair or box.

Even if you have to do something a lot lower - we would love to see you actually jump.

If you are unable to jump for injury reasons you may sub step overs!

6 Rounds for Time
12 Hang Clean and Press
12 Goblet Squat

Idea weight for Men: Single KB or DB 30-50# or Pair of DBs 15-20#

Idea weight for Women: Single KB or DB 12-24# or Pair of DBs 8-12#

Score: Total Time

Goal: Under 12 Min

For this workout you will do 12 hang clean and press then 12 goblet squats 6 times!  Choose a weight that allows you to move through but is challenging too!

If you finish all 6 rounds under 8 min - do 2 more!!

For the Hang Power Clean, the weight will start at the hips. You can use a little dip and assistance from the legs OR you can simply shrug the shoulders - pull the elbows high and outside to keep the KB or DB close to the body as you rotate your hands around and bring the weight to your chest.  This is NOT a bicep curl!  Use your back and that shoulder shrug to pop the weight up!

For each rep, once the weight is up - you will do the press part by pressing the KB or DB straight up to lockout with the biceps by the ears.  Keep the belly tight and squeeze the cheeks!

After you do 12 of those you will do 12 goblet squats.  You can either use the same weight, a lighter weight, or no weight at all.

If you are using weight you will hold it at your chest with your elbows tucked in. Weight is in your heels and your feet are shoulder width apart.  Reach the chest up and tighten the belly.  Reach the butt back and down.  Keep the heels down, chest up, and drive the knees out.  Get the butt lower than the knees at the bottom with the chest still up!  Stand all of the way up at the top.

If doing this with weight makes you kind of plop or round at the bottom you may lose the weight!  If you are unable to go that low for injury reasons - you may sub squatting to a target.  You may even use a chair or pole as assistance.  For that the goal is still to squat with the heels down and chest UP!

6 Rounds for Time
6 Hang Clean and Jerks
18 Wall Balls

RX Men: 115#, 20#ish Ball
RX Women: 75#, 13-15#ish Ball

RX + Men: 135#+, 20#ish Ball
RX + Women: 85# +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

PROGRAM A

6 Rounds for Time
8 DB Hang Clean and Jerks
18 Wall Balls

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

RX + Men: 50# DBs+, 20#ish Ball
RX + Women: 35# DBs +, 13-15#ish Ball

Score: Total Time

Goal: Under 10 Min

****NOTICE YOU DO 2 MORE CLEAN AND JERKS IN THIS VERSION THAN THE OTHERS***

PROGRAM C

6 Rounds for Time
6 SANDBAG Hang Clean and Jerks (OR you can sub a different odd object movement)
18 Wall Balls

No RX or RX+ for the odd object!  Just use what you've got!  You can do a sandbag clean and jerk, a ball over the shoulder, a tire flip - whatever you want to play with!

Score: Total Time

Goal: Under 10 Min

**Instructions below are for barbell....but you get the idea.

For some of you this will be FAST!  However, you will notice the RX weights are also a bit heavier than we normally program.  So go a bit heavier than you normally do.   If you end up breaking - totally fine.  Probably means you did what we asked and pushed the heavier weight!  If 135 and 85 is still light for you  - don't be afraid to go up!

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside (like you are zipping up your jacket).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

For the wall balls you will hold the ball at the chest.  The ideal target will be 9-10'.  You will have your feet shoulder width apart.  Reach the butt back and down. Drive the knees out.  Keep the heels down and the chest up!  Get the butt below the knees at bottom.  Stand up hard and fast so that the power from your legs helps you throw the ball.  Catch at the chest on the way back down.  Don't let it pull you forward.

You may sub light db or bar thrusters if you have no ball or low ceilings.

It's Crystel Armenta's 1000th workout today!!!!  You read that right 1000!  If you know Crystel, you know she loves to do ALL of the things.  She has been a member since Day 1 and we created this workout to celebrate her fave movements!

15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)

Min 1: Run 200 Meters
Min 2: Max KB/DB Swings
Min 3: Max Burpees

RX Men: 50-55#
RX Women: 30-35#

RX+: 7 Rounds (21 Min)

Score: Total reps of KB/DB Swings and Burpees added up at the end.

Goal: 170 or more reps!

PROGRAM C

15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)

Min 1:Row 18 Cal Men / 12 Cal Women OR Bike 15 Cal Men / 10 Cal Women
Min 2: Max KB/DB Swings
Min 3: Max Burpees

RX Men: 50-55#
RX Women: 30-35#

RX+: 7 Rounds (21 Min)

Score: Total reps of KB/DB Swings and Burpees added up at the end.

Goal: 170 or more reps!

So basically you have 3 stations.  You will rotate through each one 5 times.  Each station is assigned 1 minute.  You have 1 minute to complete a 200 meter run.  Then you will do as many KB or DB swings as possible during the next minute.  Finally you will do as many burpees as possible the third minute.

When the third minute is up you will head out to run again.

Choose. a run distance that you can complete in under 1 minute even when you are tired.  If you end up running over the minute - just know that is less time you have to KB Swing.  If you get back BEFORE the minute is up - you MUST WAIT until the minute is up to start your swings.  Shorten the distance if necessary.

We would rather have you push the run for 5 rounds and make it every time than do 7 rounds with it running over!

For the swings you should aim to get 15-20 reps or more per round.  Choose a weight that will allow you to keep moving!

Pick up the bell with both hands (you may use a single dumbell or a kettlebell).  Your feet should be about shoulder width apart. Hinge at the hips but keep the chest lifted.  Bend the knees slightly but keep the weight in your heels.  Push the knees out and let your arms hang long.  Stand up hard and fast and treat the bell almost like you are going to throw it.  Follow through with the arms and bring the bell all of the way over head.  Keep the belly tight and avoid overarching.

For the burpees, get the chest and thighs to the ground.  Step or jump the feet in.  Jump up and clap.  Go to the knees for the push ups if you need to.  Mamas you can even sub elevated push up burpees if necessary!