12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 KB/DB Deadlift
6 Goblet Squat
4 Burpees

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

Score: Total completed Rounds + any additional reps

Goal: 6 Rounds +

For this workout you may use a single kettlebell or a single dumbbell.  If your dumbbells are super light - you may also choose to use 2.

For the deadlifts you will have the kettlebell between the feet.  Feet are under the shoulders with the heels down.  Hinge at the hips and bend the knees to grab the dumbbell/kb.  Keep the chest lifted and back flat.  To pick up the dumbbell/kb you will think of lifting the chest and pressing the heels into the ground.  Squeeze the butt to stand all of the way up.

You may also sub 2 dumbbells outside of the feet.  Make sure to keep the chest UP!

For the goblet squat you will hold a single dumbbell or kb at the chest.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down and drive the knees OUT!  Get the butt lower than the knees at the bottom with the chest still lifted.  Don't let the weight pull you forward.  Stand all of the way up by driving the heels into the ground lifting the chest.

If you are unable to go all of the way down without collapsing with weight.  Try it without!  If you are still unable to get that low in a good position OR if you have any pain in that position you may choose to squat to a target.  Our goal is to eventually get you all of the way down though!  Even if you have to slow down a bit.

For the burpees you will place your hands on the ground.  Jump or step the feet back.  Place the knees down.  Perform a push up getting the chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap over your head!

If you need to you can also sub no push up burpees or even elevated burpees!

3 x 4 Min AMRAPS

Each AMRAP is 4 Minutes
of
4 Power Snatch
4 Front Squat
4 Bar Facing Burpees

Rest 2 Min Between AMRAPS

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (go heavier if you want) but DEFINITELY switch to Overhead Squats
RX + Women: 65# + (go heavier if you want but DEFINITELY switch to Overhead Squats)

Score: Total Completed Rounds from each AMRAP + any additional reps from each.

Goal: 3 Rounds + Each time!!

PROGRAM A

3 x 4 Min AMRAPS

Each AMRAP is 4 Minutes
of
8 Dumbbell Power Snatch (alternating)
4 Dumbbell Front Squat
4 Dumbbell Facing Burpees

Rest 2 Min Between AMRAPS

RX Men: 40# Dumbbells
RX Women: 20# Dumbbells

RX + Men: 40-50# + (go heavier if you want) but DEFINITELY switch to Dumbbell Overhead Squats
RX + Women: 25-35# + (go heavier if you want) but DEFINITELY switch to Single Dumbbell Overhead Squats

Score: Total Completed Rounds from each AMRAP + any additional reps from each.

Goal: 3 Rounds + Each time!!

NOTES:

For this workout you will do a 4 minute AMRAP - 3 times.  So when the clock starts you will do the 4 Power Snatches, 4 Front Squats, and 4 Bar Facing Burpees as many times as you can in 4 min.  When the clock hits 4 min you will rest for 2 min.  During that time - note your score.  After 2 minutes of resting you will start over with another 4 minute AMRAP.  You will start fresh with a brand new round and again do as many rounds as possible in 4 min followed by a 2 min rest.  Finally you will complete ONE MORE 4 min AMRAP.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the power snatch the bar will start on the ground.  You will have your feet under your hips and the heels down.  Hands are wide in your overhead squat grip.  You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arms straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbows high and outside (to keep the bar close) - pull under the bar slightly as you punch to lock out over head.  In the catch the heels are down, knees out, chest up and bar over the middle of the body.  Stand to finish.

For the front squats you will bring the bar to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will keep the bar over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out.  Keep the heels down and chest up.  Get the butt lower than the knees at the bottom (no collapsing or plopping).  Stand all of the way up.

For the bar facing burpee you will face your bar.  Get your chest and thighs to the ground by either jumping or stepping back.  Jump or step the feet back in.  Jump over your bar.  Turn around and repeat!

10 Min EMOM
(Every Minute on the Minute)
3 Hang Power Clean
Max Jump OVERs

2 Scores for this one.
-The weight you choose for your hang power cleans
- The total number of jump overs you get!

Make sure to log both!

PROGRAM A

10 Min EMOM
(Every Minute on the Minute)
8 Dumbbell Hang Power Cleans
Max Jump Overs

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

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

Count Reps of JUMP OVERS ONLY!!!

Jump over height should be roughly 24" for men and 20" for women.  Choose something that will allow YOU to get a good workout and move.

Goal: Unbroken sets of 8 that are challenging but where you can maintain good movement.  6+ Jump Overs per minute.

NOTES:

Jump over height should be roughly 24" for men and 20" for women.  Choose something that will allow YOU to get a good workout and move.

Goal: Unbroken sets of 3 that are challenging but where you can maintain good movement.  5+ Jump Overs per minute.

The way this will work is at the top of each minute you will do 3 heavyish (for you) hang power cleans at a weight of your choosing.  Then you will do max jump overs for the rest of the minute.  Your goal is to do a good amount of weight for the clean and do a good amount of jump overs.  Find the balance!  If at any point the weight becomes too heavy - as in you can no longer do 3 unbroken OR your movement starts to diminish - lower it!  If at any point you realize it's WAY too light - raise it a bit!

For the hang power clean you will start with the bar at the hips.  Perform a good deadlift with the heels down and back flat to get it there.

From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly.  Stand up hard and fast (think JUMP) - shrug the shoulders - then as the bar travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly.  The elbows come around and through FAST so that the bar lands on the shoulders.  Catch in a partial squat position.  Heels down, knees out, chest up!  Stand to complete the rep.  Lower back down ONLY to the hips (do not lower to the floor or drop!)

For the jump overs you will find something to jump COMPLETELY over!  This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it!  It could even be a stack of plates or as low as a kettlebell.  Find something that will allow you to actually jump if possible.

If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.

For Time:

Run 200 Meters
5 Push Press
Run 200 Meters
10 Push Press
Run 200 Meters
15 Push Press
Run 200 Meters
20 Push Press
Run 200 Meters
25 Push Press

Because going up is so much more fun than going down....

RX Men: 75#
RX Women 55#

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

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time

Goal: 12 Min or Less

PROGRAM A

For Time:

Run 200 Meters
5 DB Push Press
Run 200 Meters
10 DB Push Press
Run 200 Meters
15 DB Push Press
Run 200 Meters
20 DB Push Press
Run 200 Meters
25 DB Push Press

Because going up is so much more fun than going down....

RX Men: 40# DBs
RX Women 25# DBs

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

Score: Total Time

Goal: 12 Min or Less

NOTES:

That's right - we are all used to starting high and going down - but this time we start low and add reps each time.  Be smart and don't peacock!

The run distance should take roughly 1 min.  A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 1 min of single or double unders today!

For the push press the bar will start at the shoulders.  You will have your feet roughly under your hips.  Dip down and keep your heels on the ground.  Keep the chest lifted and dip down slightly.  Don't allow the chest to fall forward.  Stand up hard and fast and feed the power from the legs into the bar.  Press to lock out with the biceps by the ears.  Keep the belly tight!

For Time:

5 Rounds

1 Minute Jog or Taps
12 Push Press (Dip + Press)

Idea Weight for Men: 35-50# Single KB/DB -or- 2x 15-25# Dumbbells

Idea Weight for Women: 12-25# Single KB/DB -or- 2x 8-12# Dumbbells

Score: Total Time

Goal: 12 Min or Less

You can choose between jogging or taps today for the 1 min section.  You are also welcome to do 1 min bike or row if you have access to that!

For the push press the weight will start at the shoulders.  You will have your feet roughly under your hips.  Dip down and keep your heels on the ground.  Keep the chest lifted and dip down slightly.  Don't allow the chest to fall forward.  Stand up hard and fast and feed the power from the legs into the weight.  Press to lock out with the biceps by the ears.  Keep the belly tight!

For Time

40 Devil Press
40 Lungesters

See Part 2 for Extra Credit!

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

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

Score: Total Time

Goal: Under 15 MinGuys blame Kim for this one.  She wanted to do something gnarly on her 40th birthday so here it is.  She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time.  Then do that after if you do that.

Make sure you choose the right weight for this.  40 in a row of either one of these movements is going to be pretty rough.  If you go too heavy you will end up slowing down A LOT.  We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight.  Feel free to lower it even more or sub a burpee + kb swing and single kb/db lungesters!

For the devil press the dumbbells will start on the ground.  You will place your hands on the dumbbells.  Jump or step your feet back.  Get your chest and thighs to the ground with hands still on the dumbbells.  Press up and jump or step your feet in.  With the dumbbells on the inside of the feet and legs and the heels down, make sure your knees are bent, and chest is lifted.

Pick up the dumbbells by lifting the chest and digging the heels into the ground.  Stand up hard and fast.  Once you finish with the legs and hips you will shrug the shoulders and then perform kind of a combo, swing, double dumbbell snatch/clean and jerk (no pause at the shoulder).  Keep the dumbbells close to the body as you guide them up and then press to lock out with the biceps by the ears.

When lowering the dumbbells keep the heels down and chest lifted!  No sloppy lowering!

For the lungester the dumbbells will be at the shoulders.  You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat.  Stand up hard and fast and finish with a press to lock out!

Metcon (Time)

EXTRA CREDIT:

40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM B

For Time

60 Plate Burpees
40 Lungesters

RX Men: 45# Plate / 75# Lungesters
RX Women: 25# Plate / 55# Lungesters

RX + Men: 45# Plate / 95# + Lungesters
RX + Women: 25# Plate/ 65# + Lungesters

Score: Total Time

Goal: Under 15 Min

(For this version we added some extra reps to the plate burpee since it's not as heavy as the devil press)

PROGRAM C

For Time

40 Burpee + Sandbag/Ball Toss
40 Sandbag/Ball Lungesters

See Part 2 for Extra Credit (will need dumbbells for this part)!

No RX or RX + for this one.  Use what you've got!

Score: Total Time

Goal: Under 15 Min

12 Min AMRAP
8 Step Ups (Alternating)
8 Ring/TRX Rows or Upright Rows

(If you have rings or TRX Bands do the rows)

No weight necessary today!

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

For this workout you will find something to step up on that is roughly 14-20" if possible.  If that height is not comfortable for you or painful at all - you may lower it to something more manageable.  You can step on a box, bench, stack of plates, a cooler - anything that is around that height and sturdy enough to step up on.  If you absolutely have nothing that works - you may sub alternating lunges.

For the step ups you will put your whole foot on the step.  Make sure you don't allow the knee to collapse in and drive off of the heel to stand all of the way up.  Bring both feet up and then bring both feet down, alternating which is the working foot at the bottom.  It is 8 reps alternating so you end up doing 4 per side per round.

For the ring or trx rows the more parallel your body is to the ground the more difficult this will be.  Find an angle that challenges you, but that you don't have to break more than once per set.

Make sure you start with a straight arm and pull all of the way to your chest each time.

If you don't have rings, trx bands or anything that you can do an upper body pull with - you may sub upright rows with light dumbbells or a kettlebell!

12 MIN AMRAP
12 DUMBBELL STEP UPS
12 PULL UPS

RX MEN: 40# DBS
RX WOMEN: 25#DBS

RX PLUS: SUB 3 BAR OR RING MUSCLE UPS IN PLACE OF THE PULL UPS!

PROGRAM B

12 MIN AMRAP
12 BARBELL STEP UPS
12 PULL UPS

RX MEN: 95#
RX WOMEN: 65#

RX PLUS: SUB 3 BAR OR RING MUSCLE UPS IN PLACE OF THE PULL UPS!

Score is total rounds and extra reps at the end of 12 min!

NOTES:

Score is total rounds and extra reps at the end of 12 min!

Each step up counts as one rep so you will do 6 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

For the pull ups you will want to choose a pull up style that allows you to move pretty consistently.  If you would like to lower the reps so that you can keep pull ups unassisted you may do that!

Aside from kipping you may choose to do strict pull ups - you may lower to 6-8 reps if you do that.

You may also choose to do banded, ring or supine bar row, or jumping pull ups!

If you do not have a pull up bar or a way to do rows yet, you may choose to do bent over rows with your dumbbells or KB Swings.  The bent over row option my prove to spice up the butt and low back a lot combined with the step ups - so the swings might be a better choice for this one!

If you are ready for it - try the muscle up option!  Even if you want to lower the reps to 2 - this is a great workout to start building those in.

Heck - if you want you can even do jumping  muscle ups to start getting those in!

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
6 Burpee Box Jump Overs
6 Hang Power Snatch
6 Thrusters

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

RX + Men: Go Up to 95# and go 8 Reps of each
RX + Women: Go Up to 65# and go 8 Reps of Each

PROGRAM A

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
6 Burpee Box Jump Overs
6 Single Arm (Alternating) Hang Dumbbell Snatch
6 Dumbbell Thrusters

RX Men: 40# / 24" ish Box
RX Women: 25# / 20" ish Box

RX + Men: Go up to 8 Reps of Each!
RX + Women: Go Up to 8 Reps of Each!

RX+ Option: (You can go heavier if you want - although we don't think it's necessary)

Score: Total number of completed Rounds (that you successfully made in the 2 minute window) and any additional reps in a round that you weren't able to complete.

Goal: Try to make it 5 rounds or more!!

PROGRAM C

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
8 Burpee Box Jump Overs
8 Hang Power Snatch
8 Thrusters

Scaled Men: 75# / 24" Box Step Ups allowed
Scaled Women: 55# / 20" Box Step Ups Allowed

Intermediate (RX) Men: 95# / 24" Box
Intermediate (RX) Women: 65# / 20" Box

Elite (RX+) Men: Go Up to 115#
Elite (RX +) Women: Go Up to 80#

NOTES:

Score: Total number of completed Rounds (that you successfully made in the 2 minute window) and any additional reps in a round that you weren't able to complete.

Goal: Try to make it 5 rounds or more!!

So the way a "Death By" works is there is no set number of rounds or time.  You keep going (in this case every 2 min) until you can no longer do the prescribed work in that time window.

So today, you start the clock and do your 6-6-6.  Then you rest until the clock says 2:00.  Then you again do the 6-6-6 and rest until the clock says 4:00.  Repeat at 6:00, 8:00, 10:00 - until at some point you dont finish all of the reps in the 2 min window.  Then you are done.

OUCH RIGHT?!

You should choose a weight for the hang power snatch and thrusters that you won't have to break during the 6 reps - at least not for the first 3-4 rounds and you are pretty sure of that.  As soon as you start breaking - the clock runs out FAST!

For the burpee box jump over you will be FACING the box.  Perform a burpee by placing your hands on the ground,  jumping or stepping back,  getting your chest and thighs to the ground, jumping or stepping in, then jumping onto the box, and either jumping of stepping off of the other side.  That is one rep.  Once on the other side you repeat for the next rep.

If you are unable to jump at this time you may step up and over.  BUT - if you CAN jump but just not that high - go lower!  OR if you can jump, just don't have something to jump on - find something to jump OVER!

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist.   Feet should be under the hips with the heels down.  Arms are  long and straight.  Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted).  Keep the bar close to the body and let it slide down the leg.  Stand up hard and fast.  Shrug the shoulders (keep the bar close)!  Pull the elbows high and outside (scarecrow) as you pull under the bar slightly.  Catch the bar in a partial overhead squat.

The thruster is a front squat + press overhead.  Get the butt lower than the knees. Stand up hard and fast.  Punch the bar to lock out.

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, or Taps
10 KB/DB Swings
10 Sit Ups (or sub - see below)

Idea weight for Men; 24-35# KB or DB

Idea weight for Women: 12-24# KB or DB

Score: Total Completed Rounds + any Additional Reps.

Goal: 6 Rounds or More!

For this workout you may choose between row, bike, jog, or taps for the 1 min portion!  Choose a pace that is uncomfortable, but that you can hold for the whole minute.

For the swings you will hold either a kettlebell or a dumbbell with both hands.  Bring the bell to the waist with straight arms.  Feet are under the shoulders with the heels down.  Hinge at the hips and bend the knees slightly.  Keep the chest up and arms straight.  Stand up hard and fast and bring the bell up to eye level.  Use the LEGS to make the bell weightless.  Allow gravity to bring the bell back down between the legs. Keep the chest up and arms straight.

For the sit ups, touch the ground behind you and come up and touch the toes at the top.  If you need to use assistance - like a band to help you come up - you may do that!

If you are currently pregnant or newly postpartum - you may choose to sub slam balls!  If you don't have a ball to slam, some other options are elevated mountain climbers (20 seconds), or dead bugs (20 seconds).

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Run 200 Meters
15 KB Swings
7 Shoot Throughs

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

RX+ Men/Women: Go Faster (ha ha) also try a lower shoot through

Score: Total completed rounds and reps

Goal: 6 Rounds +

PROGRAM C

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Row 250 Meters or
Bike 15 Calories (Men) / Bike 10 Calories (Women)
15 KB Swings
7 Shoot Throughs

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

RX+ Men/Women: Go Faster (ha ha) also try a lower shoot through

Score: Total completed rounds and reps

Goal: 6 Rounds +

NOTES:

The run distance should take roughly 1 min!  If you are unable to run for weather reasons you can sub 1 min of mountain climbers or 1 min of single unders.

For the KB swings we will take the KB all of the way overhead.  You will want to choose a weight that you are capable of doing 15 in a row and don't forsee yourself having to break too much during this workout.

For these reps you will hold either a kb or a db in both hands.  You will bring the weight to the waist.  Feet are under the shoulders and heels are down.  Hinge at the hips and bend the knees slightly.  Keep the arms straight and chest up, pull the kb back between the legs.  TO swing the kb, stand up hard and fast.   Shrug the shoulders, and guide the bell over your head with the arms.  MOST of the work sould be done by the hips and legs!  For the most part - arms are just ropes.  Keep the belly tight!

When the bell is coming back down.  Keep those heels down and keep the chest lifted.  Allow gravity to bring the bell back between the legs and into the next swing.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position.  To "shoot through" you will keep your arms locked out and lift the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

8 Rounds
1 Wall Walk
6 Overhead Lunges Right Arm (alternating legs)
6 Overhead Lunges Left Arm (alternating legs)

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

RX + Men: 50# Dumbbell / 2 Wall Walks
RX + Women: 35# Dumbbell / 2 Wall Walks

Score: Total Time

Goal: 15 Min or Less

PROGRAM B

8 Rounds
1 Wall Walk
10 Overhead Lunges (alternating)

RX Men: 65#
RX Women: 45#

RX + Men: 95# / 2 Wall Walks
RX + Women: 65# / 2 Wall Walks

Score: Total Time

Goal: 15 Min or Less

NOTES:

Guys.  This is NOT going to be easy!  The shoulder stamina is going to be REAL.

For the wall walks you will start at the bottom of the push up with the feet against the wall.  Push up to the top of the push up as you start to walk your feet UP the wall.  Walk the hands back toward the wall as the feet walk up and touch the chest.  Keep the belly tight and avoid overextending.  When you are coming back down - walk the hands back down and walk the feet back down UNDER CONTROL!

If you aren't quite ready for the full walk walk yet - no problem!  Scale to pike ups or even inchworms!

For the overhead lunges.  Pick a weight that you think you will try to do all sets without having to break more than once if at all.

If you are unable to or don't fee ready for the overhead lunges just yet.  You may sub front rack lunges!

For the single arm overhead lunges you will press the dumbbell up and lock it out with the bicep by the ear.  Keep pressing into it and keep the belly tight!

You will do 6 with the right arm up - alternating legs (3 per side).  Then 6 with the left arm up alternating (3 per side).

You may perform forward stepping, reverse stepping. or even walking lunges.  You will alternate legs with each step.  So for the set of 6 you end up doing 3 per leg.

Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  Work on not allowing the front knee to cave in!  Stand up completely between reps!

10 Min AMRAP
20 Skip Overs
10 KB/ DB Deadlifts

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

Score: Total number of completed rounds + any additional reps in 10 Min

Goal: 6 or more rounds!

NOTES:

If you want to use 2 dumbbells for this one (one in each hand) that is fine too!  As long as you can keep your back in a good position.  You can also use a barbell if you are comfortable with that - but keep in mind that we want you keeping a solid position and also not having to break them up much!

For the deadlifts you will have the KB or DB between the feet.  Keep the heels down and hinge at the hips/bend the knees slightly.  Lift the chest and keep the belly tight.  Keep the arms straight.

Stand with the weight by digging the heels into the ground, lifting the chest, and squeezing the butt.  Stand all of the way up.  To lower the weight back down - reach the butt back, keep the chest up, and bend the knees slightly to bring the weight back to in between the feet.

For the skip overs - it is just that - a SKIP.  You don't have to jump off of both feet!  You can jump over your dumbbell - or even put a broomstick or a chalk line on the ground to skip over.

If you want - you may also sub taps for that part!

EMOM 10 Min
20 Double Unders
5 Deadlifts

Score: The weight you choose for your deadlifts.  Choose something heavy for 5 reps, but that you won't have to break.

RX +: 30 Double Unders

PROGRAM A

EMOM 10 Min
20 Double Unders
5 Single Leg Deadlifts Right
5 Single Leg Deadlifts Left

Score: The weight you choose for your single leg deadlifts.  Choose something heavy for 5 reps, but that you won't have to break.

What we suggest for weight??

Men: 35-70#
Women: 15-40#

You will use a single dumbbell or KB for this!

RX +: 30 Double Unders

PROGRAM C

EMOM 10 Min
20 Double Unders
5 Ball/Sandbag Over the Shoulder

Score: The weight of the bag or ball you used!  Lower or raise the reps as necessary to make it work with what you've got!

RX +: 30 Double Unders

NOTES:

The purpose of this workout is twofold.  To practice our double unders and to deadlift somewhat heavy.  So - pick a number of double unders that you can do in about 30 seconds.  If you even want to lower to 10 - that is fine!

If you are unable to do double unders at all you can switch to double under attempts - to practice for 30 seconds OR you can do dumbbell hop overs or single unders.

For the deadlifts, the bar will start on the ground with the feet under the hips. Heels are down and the bar is close to the body.  Arms are outside of the legs and are straight.  Hinge at the hips and bend the knees but keep the chest lifted!  To lift the bar off of the ground you will dig the heels into ground and lift the chest.  Once you are past the knees you will think of squeezing the butt to stand completely.  To lower the weight back down, keep the bar close and reach the butt back and down.  Pull the bar into the body the entire time.  Keep the heels down and the chest lifted.  No excessive bouncing at the bottom.

If at any point the back begins to round - drop the bar and re-set.  If you are unable to keep a solid back position  - lower the weight!

FOR MAX REPS OF WALL BALL:

4 Rounds
Each Round is 4 Min

In a 4 Min Window:

Run 400 Meters
12 Pull Ups
Max Reps Wall Balls (for the remainder of the 4 Min)

Rest 2 Min Between Rounds

RX Men: 20#ish Ball
RX Women: 13-15# ish Ball

RX + Men/Women: 20 Pull Ups

Score: Total Wall Balls

Goal: 20-25 Wall Balls or More!

The original version of this workout was posted on January 10, 2018!  If you want to re-test it to see how you did - that's awesome!

Street Parking SHIFT is posted every Mon-Wed-Fri.  This program is a scaled version of the main programming.  These workouts are great for those who are new, overcoming injury, pregnant/postpartum, even your KIDS!

4 TOTAL ROUNDS

Each Round is
6 Dumbbell Hang Clean and Press
6 Burpees
6 Dumbbell Hang Clean and Press
6 Burpees
Rest 1 Minute

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

See below for other options!

Score is total time including rest.

NOTES:

For the dumbbell clean and press you hold the dumbbells at the hips.  Do a small dip - shrug the shoulders then pull the dumbbells up to the shoulders.  From there you will press the dumbbells overhead.

Other options if you don't have the right dumbbells are a 2 hand kb clean and press. Or you can do this movement with a medicine ball!

For the burpees - you may choose from a regular burpee with either a step back - or jump back.  You can go to the knees for the push up portion if you do this.  Or if needed, you can take out the push up completely for a no push up burpee.

4 Rounds
12 Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: 2-3 min max per round

Score: TOTAL TIME INCLUDING REST

PROGRAM A

4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

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

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

Goal: 2-3 min max per round

Score: TOTAL TIME INCLUDING REST

NOTES:

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets.  So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist).  You will dip slightly by bending the knees, reaching the chest slightly forward, and sliding the bar down the thigh a bit.  Keep the bar in contact with the body.

From here you will stand fast and shrug with straight arms!  Then you pull the bar up the body with the elbows going out to keep it close!  Pull yourself under slightly into a partial front squat with the bar landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the bar as you press up and press yourself under.  Catch the bar in a small dip with the elbows locked and bar over head.  Stand to complete the rep.

Then you will bring the bar back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in.  Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.

16 Minute AMRAP

As Many Rounds and Reps as Possible in 16 Min.

4 Burpees
4 Hang DB Snatch (Alternating)
8 Step Ups

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

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

Goal: 10 rounds!

This is a long one and we want to be moving the whole time!  Make sure you choose the right weight, burpee style, and step up height that will work for you!

If it helps you to keep moving even better you can lower the reps of burpees to 2!

For the burpees you will place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground (go to your knees if you need to).  Jump or step your feet in and give a little hop and clap.

You may also sub no push up burpees or even elevated burpees if necessary!

For the hang dumbbell snatch you will use only one dumbbell.  You will bring it to the waist and hold it between the legs.  Keeping the heels down you will bend the knees (drive them out) and hinge at the hips.  Allow the arm to stay straight and pull the db close to the body.  Keep the chest up and back flat.  Stand up fast! Shrug!  Then pull the elbow high and outside to keep the dumbbell close!  Finish with a punch to lockout with the bicep by the ear!

Lower back to the waist and switch hands.  You will do 4 per round - so 2 on each side.

For the step ups you will find a height that works for you.  THese are meant to be unweighted.  Put your WHOLE foot on your step. Drive through the heel and stand all of the way up.  Lower both feet back down and switch sides.  You will do 8 per set or 4 each side!

16 Min AMRAP

2 Devil Press
2 DB Step Ups
4 Devil Press
4 DB Step Ups
6 Devil Press
6 DB Step Ups
8 Devil Press
8 DB Step Ups...

Keep adding 2 reps per movement and get as far as you can in 16 min.

The Step Ups are alternating.  Each step up counts as 1 rep.

RX Men: 35-40# DBs
RX Women: 20-25# DBs

(We have a weight range today because Wodapalooza has the Intermediate and scaled as 35# for guys and 20# for women - but we usually go 40# for guys and 25# for women.) Find what works for YOU!

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

(Elite/RX for official WZA is the 50 and 35)

Box height goal for both is 24" for men and 20" for women.  Go lower if you need to!

Score: Total Reps (gonna require some math at the end)

Goal:  Can you get through the 12s or more???

PROGRAM B

16 Min AMRAP

2 Plate Burpees
2 Back Rack Step Ups
4 Plate Burpees
4 Back Rack Step Ups
6 Plate Burpees
6 Back Rack Step Ups
8 Plate Burpees
8 Back Rack Step Ups...

Keep adding 2 reps per movement and get as far as you can in 16 min.

The Step Ups are alternating.  Each step up counts as 1 rep.

RX Men: 45# Plate, 75# Step Ups
RX Women: 25# Plate, 45# Step Ups

RX + Men: 45# Plate, 95# Step Ups
RX + Women: 25# Plate, 65# Step Ups

Box height goal for both is 24" for men and 20" for women.  Go lower if you need to!

Score: Total Reps (gonna require some math at the end)

Goal:  Can you get through the 12s or more???

NOTES:

Oh man.  Here we go!

Choose a weight that you can move smoothly through this workout.  Make sure that you are comfortable stepping both UP and down for this workout.

Official Wodapalooza people - you have to use the same weight for both.  If you are going to be SCALED for Wodapalooza you can do the step ups holding just one dumbbell.  This is a great sub option for anyone who might need it!

For those of you not trying to enter an official score (which is MOST of you) - you can even do the step ups with no weight if necessary.

For the devil press you will have the dumbbells on the ground.  Place your hands on the dumbbells then jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Then make sure the heels are down, knees are out (we recommend the dumbbells are INSIDE of the feet), lift the chest and perform basically a combo swing, snatch, clean and jerk with both dumbbells.

You will pick up the dumbbells by driving the heels into the ground and lifting the chest.  Once past the knees stand up hard and fast.  Shrug the shoulders.  Allow a bend in the elbow as you guide the dumbbells up to keep the close to your body.  Finish with a solid press to lock out!

When lowering the dumbbells back down you will want to keep the heels down and don't round your back.  No sloppiness as that will REALLY add up in such a long workout.

If you need to scale the devil press further - another good option is a burpee + KB swing!  You can also check out the SHIFT version of this workout!

For the step ups you will hold a dumbbell in each hand down by the sides.  You will place your WHOLE foot on the box.  Use a lower box if you need to!  Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand.  Alternate feet at the BOTTOM of each step.  Each time you step up counts as 1 rep.  So for a set of 4 you end up doing 2 per side.

You may also hold just one dumbbell

10 Rounds for Time
30 Mountain Climbers
5 Pull Ups
10 Sit Ups
15 Squats

RX+ Men/Women: 15 Rounds

Another option is to go to Program C and go weight vest.

Score: Total Time

Goal: 15 Min or less - 20 min or less for RX +

PROGRAM C

Put on your weight vest and perform:

10 Rounds for Time
30 Mountain Climbers
5 Pull Ups
10 Sit Ups
15 Squats

RX+ Men/Women: 15 Rounds

Another option is to go to Program C and go weight vest.

Score: Total Time

Goal: 15 Min or less - 20 min or less for RX +

ONLY DIFFERENCE BETWEEN THIS AND PROGRAM A IS THE WEIGHT VEST.  IF YOU ARE DOING THIS WITH NO VEST - POST YOUR SCORE IN PROGRAM A!

NOTES:

Friday and Saturday's workouts will be somewhat long and heavy - giving the dumbbells and barbells a break today for this fun bodyweight mover!

For the mountain climbers you will start in the top of a push up position.  Keeping your butt down and avoiding sagging, you will pull one knee all of the way up to the chest/armpit.  Then the other.

EACH TIME YOU PULL A KNEE UP YOU COUNT THAT AS ONE REP.

For the pull ups you will want to choose a style of pull up that you won't have to break much.  If you do unassisted pull ups in singles - it will really slow you down and is not what we are looking for in this particular workout.  For that reason you can either lower the number of pull ups OR you can choose to sub jumping pull ups, banded pull ups, or even ring rows!

Feel free to hit this workout with strict pull ups too if you want!

For the pull ups just make sure that you are all of the way down at the bottom and that you get your chin over completely at the top!

For the sit ups you you will touch the ground behind you and then come up and touch the toes.

For the squats you will do these with no weight!  Feet are shoulder width apart with the heels down.  Raise the chest and tighten the belly.  Reach the butt back and down and drive the knees out as you go down.  Get the butt lower than the knees at the bottom.  No collapsing or rounding of the back!  Drive the heels down, knees out, and keep the belly tight as you stand all of the way up!