In the US today, it is Veterans Day.  This Holiday is to celebrate and thank those who have served our country.  One fun tradition that Julian and I picked up from years in CrossFit is honoring these types of holidays with "extra special" workouts that were designed after fallen soldiers.  This workout was named "Badger" after a Navy Officer who was killed in Iraq in 2007.

This is ALSO a Re-Test!  We did this workout on August 11, 2017!  If you were a member then, make sure and go back to check what you got!

PS - The actual original version of "Badger" is 3 rounds of the 30 - 30 + 800 BUT I was 10 days postpartum entering workouts and went with 5 - plus I have always done it as 5.  Feel free to cut it at 3 rounds (with the 800s) or see how far you can get in 30 min.  Don't go over 30 min!!

PROGRAM B

For Time

5 Rounds
Run 400 Meters
20 Squat Cleans
20 Pull Ups

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

RX Plus Scale Up Option:
30 Squat Cleans
30 Pull Ups
Per Round

CUT OFF TIME: 30 Min

PROGRAM A

For Time

5 Rounds
Run 400 Meters
20 DB Squat Cleans
20 Pull Ups

RX and RX Plus Men: 40-45# DBs
RX and RX Plus Women: 25-30# DBs

RX Plus Scale Up Option:
30 DB Squat Cleans
30 Pull Ups
Per Round

CUT OFF TIME: 30 Min

PROGRAM C

For Time

5 Rounds
Row 500 Meters
OR
Bike 30 Cal (Men) or 20 Cal (Women)
20 Squat Cleans
20 Pull Ups

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

RX Plus Scale Up Option:
30 Squat Cleans
30 Pull Ups
Per Round

CUT OFF TIME: 30 Min

NOTES:

This is a mini version of a named CrossFit Workout called Badger.  It is a Hero workout - which means it's meant to be super challenging.

We want you guys to be able to keep moving throughout this workout and to pick a weight and rep scheme that will put you around the 20 min mark and no longer than 30 min.

We would prefer you did the RX reps with a lighter weight and finish at 20-25 min than to try to up it to RX Plus or even the RX Weight and get cut off.

If you cannot run for weather or space issues you may sub either single or double unders (which I know the workout had yesterday) or about 90 seconds of mtn climbers or shorter box step ups.  You may also completely eliminate the run from the workout if necessary and still get some good training with just the other 2 movements.

The run distance should take 90 seconds to 2 min.

The squat clean should be a light weight for you.  You can even do med ball cleans if you want!

The bar will start on the ground and you will pull with a flat back and heels down.  Keep the arms straight as you come up.  Extend quickly - shrug and pull yourself under into a front squat position with your elbows up and bar on the shoulder in a front squat position.  Butt lower than knees, heels down. chest up.

Stand up to complete each rep and lower the bar to the ground for the next rep.

Pull ups may be any style.  If you want to go strict - you should cut the number each round in half.  Good options for scale on this one are banded or rows, but jumping is an option too. (Legs will already be fatigued though, which is why this wouldn't be our first choice.)

If you don't have a bar or a way to do rows, you may sub a push up for this one today - not the same thing exactly but bent over rows or kb swings will be too much on the lower back combined with the cleans!

4 Rounds

Every Round is 3 Min of Work
Followed by 1 Min of Rest

During the 3 Min of Work:
40 Double Unders
16 Dumbbell Step Up Overs
Max Reps Dumbbell Facing Burpees

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

RX + Men: 60 Double Unders, 50# DBs
RX + Women: 60 Double Unders, 35# Dumbbells

Score: Total Reps of DB Facing Burpees at the end

Goal: 9 or more DB Facing Burpees Per Round

PROGRAM B

4 Rounds

Every Round is 3 Min of Work
Followed by 1 Min of Rest

During the 3 Min of Work:
40 Double Unders
16 Front Rack Step Ups
Max Reps Bar Facing Burpees

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

RX + Men: 60 Double Unders, 95# +
RX + Women: 60 Double Unders, 65# +

Score: Total Reps of Bar Facing Burpees at the end

Goal: 9 or more Bar Facing Burpees Per Round

NOTES:

For this workout when the clock starts you will do your double unders, then you will do the 16 step up overs, and for the remainder of time (up to 3:00) you will get as many reps as you can of the DB facing burpees.  When the clock hits 3:00 you will rest until 4:00.  At 4:00 you will start again and do the exact same thing.  Double unders, step up overs, max reps DB facing burpees.  Rest 1 min.  Repeat the whole thing 2 more times.

For this workout you don't want your double unders taking much more than a minute.  If you need to cut that number to 30 - that is ok.  Anything less than 30 though and we suggest that you sub dumbbell hop overs or 1 min of singles for this workout!

For the dumbbell step up overs you will hold a dumbbell in each hand.  You will step onto the box and then off on the other side.  Repeat for 16 reps.

When you step onto the box place your whole foot onto the box.  If you don't have a box you may do this on a bench or something similar. You could even just do step ups (and not over) on something like a chair (a sturdy chair).  If holding 2 dumbbells with what you have is too heavy you may sub holding just one dumbbell.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

For the dumbbell facing burpee you will place the hands on the ground (push up position)  get your chest and thighs to the ground, press up, jump or step your feet in. And then FACING your dumbbell you will jump over the dumbbell.  That is one rep.  Turn around and repeat.  Get as many reps as you can until time runs out!

Feel free to sub knee push ups, or take the push up out if you have an injury or big baby belly etc.

5 Rounds  AMRAP
(As Many Reps as Possible Across 5 Rounds)
1 Min Taps
1 Min Max KB/DB Swings
1 Min Max Burpees

Idea weight for Men: 30-55# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Reps of KB Swings and Burpees added up!

NOTES:

For the taps you can also sub 1 min jog, row, or bike!  If you are doing taps you will place your KB or DB in front of you and in a soccer like jogging motion tap it with one toe and then the other.  Keep moving for the full minute!

The kb or dumbbell swings will be to eye level.  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 to eye level.  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.

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!

10 Min AMRAP

Wall Balls

BUT

Every Time you Break - 5 Shoot Thrus

Time to figure out your strategy....

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

RX +: 150 Wall Balls - Every Time you Break 5 Shoot Thrus (no 10 min cap basically) (for your score enter 150 and put your time in comments)

Score: Total Wall Balls completed in 10 Min (shoot thru reps don't count)

Goal: 100 + Wall Balls

PROGRAM B

10 Min EMOM/AMRAP

Every Minute Complete:

5 Shoot Thrus (There and Back)

Max Reps Thrusters

RX Men: 75#
RX Women: 55#

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

Score: Total Thrusters completed in 10 Min (shoot thru reps don't count)

Goal: 60 + Thrusters

PROGRAM C

10 Min AMRAP

Side to Side Sandbag Thrusters

BUT

Every Time you Break - 5 Shoot Thrus

Time to figure out your strategy....

NO RX for this one.  Use what you've got!

Score: Total Side to Side Sandbag Thrusters completed in 10 Min (shoot thru reps don't count)

Goal: 100 + Wall Balls

NOTES:

Ouch.

So the way this works is you have 10 min.  During that 10 min you will do as many wall balls as you can.  BUT any time you put the ball down at all - you have to do 5 shoot thrus.  A shoot thru rep is THERE and BACK.  ONLY wall ball reps count.  So you don't want to put the ball down too much.  Your goal will be big sets.  Take a breath before you pick it back up again after those shoot thrus.

For RX + you are doing 150 wall balls.  You ALSO have to do 5 shoot thrus every time you drop.  YOu have no 10 min time cap.  It's just as long as it takes.

For the wall ball you will hold the ball at the chest with the elbows tucked in.  Feet are shoulder width apart.  Heels are down. Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the ball and the chest up, drive the knees out.  Get the butt lower than the knees at the bottom.  Heels are down and knees are out.  Stand up hard and fast driving through your heels.  Elevate the ball using that leg drive.  Finish with the throw with the arms.  Ideally your target is between 9-10'.

If you don't have a ball or if you have low cielings - you will drop the time to 8 min and sub light thrusters with a bar or light/even a single DB

For the shoot thrus you can use anything!  2 stacks of plates, 2 chairs, 2 coolers, 2 plyo boxes, one bench and one box, whatever!  YOu will start with one hand on both objects in the top of a push up position.  The higher the objects - the easier this movement will be (so find what challenges, but works for you).  Keep the arms locked and tuck the knees into the chest.  Come through to the front with the arms still locked and get the body into a straight position with the hips lifted and butt squeezed.  Tuck the knees again and come back to the starting position.  This is one rep.

You may sub an end of the bend crunch plus hip up (see demo video) or even v-ups / regular sit ups will work!  If you sub v-ups or sit ups you may want to raise the number to10

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.

NOTES:

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!

6 Rounds
10 KB/DB Deadlifts
8 Goblet Squats
6 KB/DB Press

Idea weight for Men: 30#-55# KB or DB
Idea weight for Women: 12#-25# KB or DB

Score: Total Time

Goal: Under 12 Min.

For this workout you will use a single kettlebell or dumbbell.  If all you have is a super light set of dumbbells you may choose to use 2!

For the deadlifts the dumbbell or kettlebell will be between the feet.  Heels are down, knees are out, knees are bent, and you hinge at the hip.  Lift the chest and tighten the belly.  To lift the chest and drive through the heels.  Squeeze the butt at the top.  To lower back down reach the butt back and keep the heels down.  Keep the chest lifted and belly tight!

For the Goblet Squat you will hold the kb or db at the chest.  Lift the chest and keep the elbows tucked in.  Feet are shoulder width apart and heels are down.  Reach the butt back and down and drive the knees out.  Keep the belly tight and chest lifted. Get the butt below the knees at the bottom with the heels still down, chest up, knees out and no rounding of the back.  Drive through the heels and lift the chest to stand all of the way up.

If you are unable to get your butt that low and not collapse - the first thing would be to do these without weight.  If you are still having a hard time getting that low without pain or losing form you may set up a target that is a little higher to squat to!

For the  KB or DB Press you will hold the KB or DB with both hands at the shoulders/chest.  Move the face back, keep the belly tight, and press the weight straight up.  Lock it out over your head with the biceps by the ears at the top.

For Time:

60 Deadlifts
45 Front Squats
30 Shoulder to Overhead

RX Men: 95#
RX Women: 65#

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

RX + Option: Switch from Front Squats to Overhead Squats.

Score: Total Time

Goal: Under 12 Min

PROGRAM A

For Time:

60 Deadlifts
45 DB Front Squats
30 Shoulder to Overhead

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

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

RX + Option: Switch from Front Squats to Single Arm Overhead Squats (switching whenever)

Score: Total Time

Goal: Under 12 Min

NOTES:

For this workout you have a few choices.  The biggest piece of advice I have here is NOT to go HAM on the deadlifts.  They will feel light.  But break them up to be able to better get through the other 2 things.  If you are comfortable overhead squatting - you may choose to switch to that (this is a version of the WZA workout and in that version it's OHS).

You should choose a weight that once you get to those shoulder to overhead reps that you are confident you can do them in sets of 5-10 or so.

For the Deadlifts the bar will start on the ground.  Feet are under the hips with the heels down.  Hinge at the hip and bend the knees.  Hands are outside of the legs with straight arms.  Chest is lifted and back is flat.  To lift the bar dig the heels into the ground and lift the chest.  Keep the bar CLOSE to the body and stand all of the way up keeping the belly tight and chest up.  Lower the bar by reaching the butt back and hinging forward at the hip/bending the knees.  Keep the heels down and chest up throughout.

DO NOT GET SLOPPY BECAUSE IT'S LIGHT!

For the front squat you will bring the bar to the front of the shoulders.  Allow the bar to roll back into the finger tips and raise the elbows as high as you can.  Lift the chest and tighten the belly. Feet are under the shoulders.  Reach the butt back and down and keep the heels down.  Drive the knees out.  Keep the chest and elbows lifted as you go down!  Get your butt lower than your knees at the bottom with the heels down, knees out and chest up.  Drive through the heels and lead with the elbows to stand up!

For the shoulder to overhead you may do a push press or a push jerk!  With the bar on the shoulders and more of a full grip you will have your feet under your hips and dip shallow.  In this dip keep your heels down and your torso upright.  Don't allow the chest to dip forward.  Stand hard and fast to pop the bar off of the shoulder.  From here either press yourself down (jerk) or the bar up (p.press)

EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!

Min 1: 1 Box Jump + 4 Power Snatch
Min 2: 2 Box Jump + 4 Power Snatch
Min 3: 3 Box Jump + 4 Power Snatch
Min 4: 4 Box Jump + 4 Power Snatch...

Keep going up in number of box jumps until you can't keep up!!

RX Men: 95# + 24" ish Box
RX Women: 65# + 20"ish Box

RX + Men: 115# + AND switch to Box Jump Overs
RX + Women: 75# + AND Switch to Box Jump Overs

(Feel free to go heavier if you think you can get 10 min or so at that weight)

Score: Final round successfully completed + any reps in the NEXT round.

Goal: 10 Min +

PROGRAM A

EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!

Min 1: 1 Box Jump + 4 Double Dumbbell Snatch
Min 2: 2 Box Jump + 4 Double Dumbbell Snatch
Min 3: 3 Box Jump + 4 Double Dumbbell Snatch
Min 4: 4 Box Jump + 4 Double Dumbbell Snatch...

Keep going up in number of box jumps until you can't keep up!!

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

RX + Men: 50# DBs + AND switch to Box Jump Overs
RX + Women: 35# DBs + AND Switch to Box Jump Overs

Score: Final round successfully completed + any reps in the NEXT round.

Goal: 10 Min +

PROGRAM C

EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!

Min 1: 1 Box Jump + 4 Sandbag Over Shoulder
Min 2: 2 Box Jump + 4 Sandbag Over Shoulder
Min 3: 3 Box Jump + 4 Sandbag Over Shoulder
Min 4: 4 Box Jump + 4 Sandbag Over Shoulder...

Keep going up in number of box jumps until you can't keep up!!

RX Men: Use what you have! + 24" ish Box
RX Women: Use what you have! + 20"ish Box

Lower reps on bag toss over shoulder if 4 will take you longer than like 20 - 30 seconds.

Score: Final round successfully completed + any reps in the NEXT round.

Goal: 10 Min +

NOTES:

Oh boy - this is really going to add up.  The purpose behind having the RX + be with box jump OVERS instead is so that you guys don't end up doing 1000 rounds and a million box jumps.

When the clock starts, all you have to do is 1 box jump and 4 power snatches.  When the clock hits 1:00 you do 2 box jumps and 4 power snatches.  At 2:00 you do 3 box jumps and 4 power snatches.  So on until you can't complete all of the work in the minute.

For the box jumps you will want to choose a height that will allow you to move smoothly on these, but a challenge so you don't breeze by too easily.

You may do a jump up and step down, jump up and jump down.  Or you may scale to a step up - step down if you need to!

For the snatches the bar will start on the ground.  Feet are generally under the hips with the heels down.  You will grab the bar with a wide (think overhead squat) grip.  Hinge at the hips and bend the knees but keep the belly tight, back flat, and chest up!  The bar should be close to the body!  Drive through the heels and lead with the chest.  Pull the bar in close to the body as you stand.  Once past the knees you will want to pick up speed.  Rotate the torso vertical and keep the heels down. Finish strong with the legs and hips.  Think JUMP!  Shrug the shoulders and then guide the bar up with elbows higha and outside to keep it close to you.  Pull yourself underneath it slightly and press into it to lock out overhead.  When you "catch" it overhead your heels should be down, knees out, chest up and belly tight.  The bar should be over the middle of the body.  Press into the bar!

To finish stand up completely with the bar.

If this movement is new for you - one great way to work on it is to take it from the "hang" instead of the ground.  This means you will bring it to the waist in that wide grip.  Dip slightly (chest forward slightly, knees bend slightly but arms stay straight) THEN finish up and perform the rest of the movmement as written above!

10 Min AMRAP
10 Step Ups (alternating)
8 Ring Rows or Upright Rows

If you want to use a weight for step ups OR if you are doing the upright row:

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

Step ups should be roughly 12-20" depending on your comfort level and what you have available.  They may be weighted or unweighted.

(You can also use a set of light dumbbells that add up to that weight range if that works better with what you have)

Score: Total Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this workout I gave you a couple of options.  If you want to try holding light dumbbells in each hand or a single dumbbell or KB at the chest for the step ups - that is totally fine.  It is also great if you just want to do them unweighted.  Make sure that whatever you choose allows you to keep moving and move safely.

For the step ups you will put your whole foot on whatever you are stepping on.  Make sure you don't allow the knee to cave in.  Press up off of the heel and stand up completely.  Lower to the ground and switch feet.  For each round you will do 10 reps alternating so that ends up being 5 per side.

If you have a way to do rows either on rings, trx bands, a bar in a rack, or the high parallettes - do that!  Remember where you place your feet can make the movement more or less difficult.  Find your sweet spot that challenges you and maybe makes it so you can't do 8 in a row - but definitely allows you to keep moving on this workout.

If you don't have a way to do rows you may use a weight to do upright rows.  Hold a single KB or DB in both hands.  Pull the shoulders back and down.  Using no momentum from the legs shrug the shoulders and pull the elbows high and outside to bring the weight up to about the clavicle.  Then lower back down.

3 Rounds
20 Back Squats
15 Pull Ups

RX Men: 95#
RX Women: 65#

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

RX + Option: Swap the pull ups for 5+ Muscle Ups

Score: Total Time

Goal: Under 10 Min.  (Some of you will be even faster by far)

PROGRAM A

3 Rounds
20 Dumbbell Squats
15 Pull Ups

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

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

RX + Option: Swap the pull ups for 5+ Muscle Ups

Score: Total Time

Goal: Under 10 Min.  (Some of you will be even faster by far)

NOTES:

This workout is a version of one of the Wodapalooza team workouts.  It is meant to be a sprint.  Choose a weight for the squats that you can do all 20 most likely.  If you overpace this workout you will miss the point of it completely!  Go for it!

For the squats the bar will be on the back.  Feet are under the shoulders with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the heels down as you lower and chest up!  Get the butt lower than the knees at the bottom.  No collapsing or rounding of the back.  Drive through the heels, drive the knees out, and lift the chest to stand up completely at the top.

For the pull ups you may do kipping, strict, butterfly, jumping, banded, ring/trx row, parallette row, or even a bent over row.

Choose a style of pull up where you can complete all 15 in about a minute or less.  No longer than 90 seconds for sure.

For the RX + option with muscle ups.  Choose a number again that you can do in about 1 min - 90 seconds or less.  2 min MAYBE for the last set if you really want to test yourself.

If you want to play with muscle ups, but can't do them unassisted yet - that is totally fine!  You can do jumping or even band.  Make sure its a version that challenges you but allows you to complete the rep.

8 Rounds
Each Round is 2 Min

Every 2 Min (with no rest between rounds) perform:

20 Double Unders
Max Dumbbell Burpee Box Step Up Overs

Score: Total DB Burpee Box Step Up Overs

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

RX + Men: 50# Dumbbells and 40 Double Unders Each Time
RX + Women: 35# Dumbbells and 40 Double Unders Each Time

Goal: 50 + Dumbbell Burpee Step Up Overs

PROGRAM B

8 Rounds
Each Round is 2 Min

Every 2 Min (with no rest between rounds) perform:

20 Double Unders
Max Plate Burpee Box Step Up Overs

Score: Total DB Burpee Box Step Up Overs

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

RX + Men and Women: 40 Double Unders each time

Goal: 60 + Platel Burpee Step Up Overs

PROGRAM C

8 Rounds
Each Round is 2 Min

Every 2 Min (with no rest between rounds) perform:

20 Double Unders
Max Sandbag Burpee Toss Over

Score: Total Sandbag Burpee Toss Overs

RX + Men and Women: 40 Double Unders Each time.

As far as bag weight goes - use what you've got!

Goal: 50 + Sandbag Burpee Toss Over

TEAM VERSION

In Teams of 2 complete:

24 Min AMRAP
(As Many Reps as Possible in 24 Min)

This will work as a you go - I go.  Partners will switch every 90 seconds until they have each completed 8 rounds.

Each time it is your turn you will do (in a 90 second window):

20 Double Unders
Max Dumbbell Burpee Box Step Up Overs

When the 90 seconds is up - your partner goes and does the same.

Score: Total DB Burpee Box Step Up Overs Between the 2 of you.

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

RX + Men: 50# Dumbbells and 30 Double Unders Each Time
RX + Women: 35# Dumbbells and 30 Double Unders Each Time

Goal: 80 + Dumbbell Burpee Step Up Overs

NOTES:

Julian seems to think that 80+ Dumbbell Burpee Step Up overs is possible, even with RX + - so there's a challenge for you. HA HA!

So the way this works is 3-2-1 GO you do your 20 double unders then as many dumbbell burpee step up overs as you can until the clock hits 2 min.  Then you go back and do your double unders again and come back and do as many dumbbell burpee step up overs until 4:00.  Repeat for a total of 8 rounds or 16 min.

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to.  OR you can do 30 seconds of attempts.  OR you can do 20 dumbbell hop overs!

For the dumbbell burpee step up overs - you will place the hands on the dumbbells facing your box.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet back in.  Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest.  Step up onto the box (holding the dumbbells).  Step OVER the box and then off.  To do this you want to make sure you get your WHOLE foot on the box for the step up.  You can either turn around on the box and step off backward or go forward.  Make sure you test this and that your box is stable for this!

IF you don't have a stable box to step OVER you can sub just dumbbell burpee step ups (no over).  OR if you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).

Of course you can do all of this without dumbbells too if that is more appropriate for where you are at or how you are feeling today!

Happy First Saturday of November!

12 Min AMRAP
6 Squat
6 Lunge
6 Sit Up

No weight necessary today!  Just move!

Score: Total Completed Rounds + any Additional Reps

Goal: 10 Rounds!

NOTES:

For this workout you don't need any weight (unless you are a pregnant / postpartum mama subbing for sit ups).

For the squats the feet will be under the shoulders with the heels down.  Stand tall.  Raise the chest and tighten the belly.  Reach the butt back and down and drive your knees out and chest UP!  Keep moving down until your butt is lower than your knees at the bottom with no collapsing of the back, chest up, heels down, knees out!  Drive through the heels and lead with the chest to stand up!

If you tend to collapse in the back or knees when you go to that low position, work to not allow that to happen!  You may use a slightly higher target or assistance from a pole, chair etc if necessary to keep the position correct!

For the lunges you may do front stepping, reverse stepping, or even reverse lunges.  Make sure the step you take is long enough that the front heel stays down with the back knee GENTLY touches the ground.  If you are unable to go all of the way down for pain reasons - you may shorten these - but keep that front heel down!  You may hold onto something for assistance if necessary or sub step ups!

You will alternate legs on these lunges so for a set of 6 you end up doing 3 per side.

For the sit ups touch the ground behind your head at the bottom and come up and touch your toes at the top. You can do whatever you want with your feet/legs.

If you have a hard time coming all of the way up you may use some type of band for assistance.  If you are a pregnant/postpartum mama you may choose to sub KB swings or slam balls instead!

For Total Time (Including Rest)

4  Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

Rest 3 Min

3 Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

Rest 2 Min

2 Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

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

RX + Men: 50# DB go up to 10 TTB
RX + Women: 35# DB - go up to 10 TTB

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

Single Arm Hang Squat Clean Thruster?  FUN!

PROGRAM B

For Total Time (Including Rest)

4  Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

Rest 3 Min

3 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

Rest 2 Min

2 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

RX Men: 75#
RX Women: 55#

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

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

PROGRAM C

For Total Time (Including Rest)

4  Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

Rest 3 Min

3 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

Rest 2 Min

2 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

NOTES:

For these you will hold the dumbbell in the working hand.  Deadlift it to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arm straight, and chest lifted.  Stand up hard and fast, shrug the shoulder.  Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in the bottom of the squat with the elbow on the shoulder.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the dumbbell off of the shoulder.  Finish with a press to lock out with the bicep by the ear at the top!  Lower back to the waist for the next rep!

For the single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear.  You may perform forward stepping, reverse stepping, or even walking lunges.  Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground.  Stand all of the way up between reps and alternate legs with each lunge.  So for each set of 6 you end up doing 3 on each side. (Same arm is overhead for all 6).

If you are unable to do these lunges with the dumbbell locked out in the overhead position you may sub holding the dumbbell at the shoulder!

For the toes to bar you may sub knee ups or v-ups!  You can even just sub regular sit ups if you need to in order to keep moving!

For Time

Run 800 Meters
50 KB Swings
Run 400 Meters
30 KB Swings
Run 200 Meters
15 KB Swings

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

RX +: Go Faster

Score: Total Time

Goal: Under 15 Min.  If you think you need an RX+ version and this is too easy - your goal is to finish under 10 min.

PROGRAM C

For Time

Row 1000 Meters
or
Bike 60 Calories Men / 45 Calories Women

50 KB Swings

Row 500 Meters
or
Bike 30 Calories Men / 22 Calories Women

30 KB Swings

Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women

15 KB Swings

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

RX +: Go Faster

Score: Total Time

NOTES:

This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal.  Run hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist.  Feet should be about shoulder width apart with the heels down.  Hinge forward at the hip but keep the chest lifted.  Allow the knees to bend slightly.  Arms stay long and straight. Pull the weight back between the legs.  Stand up hard and fast - popping the hips to make the kb or db weightless.  Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down.  Keep the heels down and chest lifted!

If you are unable to run for space or weather reasons - you may sub row or bike (Found in Program C) or break all of this up and do 5 Rounds of 50 double or single unders and 20 swings.

12 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Push Ups
10 Press
12 Goblet Squats

Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB

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

Goal: 6 Rounds +

For this workout you will use the same weight for both the press and the goblet squats.

For the push ups you may do regular, knee push ups, or even elevated push ups!

Get the chest all of the way to the ground and keep the belly tight.  Press all of the way up to lock out.  NO sagging or snaking.

For the press you can do this with a single kb or DB.  Hold the weight in both hands at the shoulder.  Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.

For the goblet squats you will hold the kb or db at the chest.  Feet are shoulder width apart.  Heels are down.  Lift chest and tighten your belly.  Reach the butt back and down.  Drive the knees out.  Keep the chest up.  Work to get the butt lower than the knees at the bottom.  Drive through the heels, drive the knees out, lift the chest and stand all of the way up.

If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!

If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!

EMOM 20 Minutes
(Every Minute on the Minute for 20 For tMinutes)
Min 1: 10 Push Ups + 5 Jerks
Min 2: 15 Squats + 5 Hang Squat Cleans

No RX or RX + - your score is the weight you choose!

If you lower the number of push ups or squats - make sure to note in comments.

Score: Weight used (use same weight for both)

Goal: Go heavy but make all 20 Minutes!

PROGRAM A

EMOM 20 Minutes
(Every Minute on the Minute for 20 For tMinutes)
Min 1: 10 DB Jerks + Max Push Ups
Min 2: 10 DB Hang Squat Cleans + Max Air Squats

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

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

Score: Combined number of push ups and squats (do NOT count reps of jerks or cleans in your score!)

Goal: 200+ Reps

So - keep in mind that the push ups are going to make the jerks harder and the squats will make the cleans harder.  It's 10 rounds of each so pick your weight carefully!

The way this works is the clock starts and you hit 10 push ups.  Then you hit 5 jerks with the weight that you chose for the workout.  Then you wait until the next minute starts.  When the next minute starts you hit 15 air squats.  Then you hit 5 hang squat cleans with the same weight you used for the jerks.  Rest until the minute is up - then start over with the push ups and jerks.

For the push ups you may do regular or you can sub knee push ups if necessary.  Keep the belly tight and get the chest and thighs on the ground.  Press up keeping the body rigid (no sagging or snaking) all the way to lock out.

For the jerks the bar will start on the shoulders.  Feet are under the hips and heels are down.  Elbows are slightly in front of the bar, with a loose but full grip on the bar.  Lift the chest and tighten the belly.  Dip keeping the heels down, knees forward and out, chest up.  The dip is shallow.  Stand up hard and fast to pop the bar off of the shoulder.  Move the face out of the way as the bar goes up.  Push yourself down under the bar and drive the head and chest through.  Catch in a partial squat with the bar locked out over head.  Belly tight.  Stand to complete.

For the air squats the feet are shoulder width apart.  Keep the belly tight and chest lifted.  Reach the butt back and down.  Drive the knees out, heels down.  Get the butt lower than the knees.  Stand all the way up at the top.

Hang squat cleans bring the bar to the hips with the grip outside of the legs.   Dip by hinging at the hip slightly and allowing the bar to travel down the leg.  Keep heels down, chest lifted and bar close.  Arms are straight.  Stand up hard and fast.  Shrug.  As the bar travels up the body keep it close by bringing the elbows high and outside.  Pull YOURSELF down  squat elbows high!  Stand.

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Dumbbell Snatch (Alternating)
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: 40# Dumbbells, 24"ish box
RX Women: 25# Dumbbells, 20"ish box

RX + 5 Rounds

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

Goal: 130 Reps +

PROGRAM B

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Power Snatch
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: 75#, 24"ish box
RX Women: 55#, 20"ish box

RX + 5 Rounds

Goal: 130 Reps +

PROGRAM C

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Sandbag/Ball Over Shoulder
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: Use what you've got, 24"ish box
RX Women: Use what you've got, 20"ish box

RX + 5 Rounds

RX + Option - Sub Bar Muscle Ups or  Ring Muscle Ups for the Pull Ups

Goal: 130 Reps +

NOTES:

For the pull ups in this workout you should choose something that will allow you to get at least 10 reps each time.  You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.  Jumping would be an option, but not the best option today - since there are box jumps in the workout.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump.  If that means significantly lowering the height of the box - that is totally fine.  We would prefer you to jump up and step down in a workout with this many reps in a row - but jumping down is allowed if you are comfortable with doing so.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the dumbbell snatch you will use 1 dumbbells.  Please lower the weight if this weight will not allow you to get at least 10 reps and if you have a hard time keeping a good back position!  Remember - it's just as important to stay in a good position on the way DOWN as you do on the way UP!

The dumbbell will be between the feet.  Heels are about shoulder width apart and down.  Knees are out and you have one hand on the dumbbell.

To pick up the dumbbell you will stand up hard and fast by driving through the heels and lifting the chest.  Finish UP with the legs and hips. Shrug your shoulder.  Then guide the dumbbell up and over head with kind of a combo swing/clean and jerk/ snatch motion.  Press to lock out with the bicep by the ear.  Lower UNDER CONTROL and switch hands when you are comfortable.  Keep the back flat and heels down.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

You may sub knee push up burpees, no push up burpees, or even elevated burpees!

4 Rounds for Combined Time

Every 5 Min - complete 1 Round as fast as possible

10 Unbroken Deadlifts
Run 200 Meters
10 Unbroken Deadlifts

Rest remainder of 5 Min

RX Men: 185#
RX Women: 125#

RX Plus Men: 225# +
RX Plus Women: 145# +

Choose a weight that you know you will be able to do unbroken - but will be hard.

We are looking for less than 2 min per round.

PROGRAM A

4 Rounds

For Combined DL Reps

Every 5 Min Complete 1 Round as fast as possible:

30 Sec DB Deadlifts
Run 200 Meters
30 Sec DB Deadlifts

Rest Remainder of 5 Min!

RX Men: As heavy as you have.  At least 50# DB if possible!

RX Women: As heavy as you have.  At least 35# DB if possible!

Mark RX if you are over 50# DBs for Men and 35# DBs for Women.  Note what weight you used in comments.

For this version your score is actually your total deadlifts - BUT the goal is to run hard enough to still complete your rounds under 2 min!

PROGRAM C

4 Rounds for Combined Time

Every 5 Min - complete 1 Round as fast as possible

10 Unbroken Deadlifts
200' Sled Push/ Pull
10 Unbroken Deadlifts

Rest remainder of 5 min

Another option is to sub the sled push/pull with:
15 Cal Bike (Men) / 10 Cal Bike (Women)
OR
250 Meter Row

RX Men: 185#
RX Women: 125#

RX Plus Men: 225# +
RX Plus Women: 145# +

Choose a weight for the deadlifts that you know you will be able to do unbroken - but will be hard.

NOTES:

Each round should be viewed as a sprint so go ALL OUT each time. Run HARD.

If you are unable to run for space or weather reasons you may choose to sub 1 min of double or single unders or even 20 no push up burpees.

If you are good at double unders - do 70 each time.

For the deadlifts - especially the second set - it's going to be tough.  Take just one second to make sure that you have a good set up.  Heels are down, bar is against the body, knees are slightly bent, belly tight and chest is up.

The back position must stay solid all the way up and all of the way down.  If you cannot maintain this with the weight you have chosen - lower the weight!

The idea is to do all sets of 10 without having to break and relatively quickly with few pauses.

No excessive slamming or bouncing at the bottom either!

GOOD LUCK!

5 Rounds

30 Mtn Climbers
20 KB Swings
30 Mtn Climbers

Rest 1 Min between Rounds

Idea weight for Men: 25-40# KB or DB
Idea weight for Women: 10-25# KB or DB

Score: Total time INCLUDING rest (so just a running clock for the whole thing!)

Goal: Under 20 Min

For this one the idea of having the 1 min rest between rounds is so that you go FAST on each round and don't hold back!

You will start your clock and just keep it running the whole time!  SO if you finish your first round at 2:05 - you will start your second round at 3:05....and so on.

For the mountain climbers you will be in the plank position on the ground (top of the push up).  You will bring one knee to the chest (keeping the butt down) then put it back and bring the other up.  Each time a knee comes up it = 1 rep!

For the swings you will hold the KB or DB with both hands at the wasit.  Feet are about shoulder width apart.  Heels are down.  Hinge at the hips and bend the knees slightly.  Lift the chest and keep the belly tight.  Allow the arms to straight and weight to come between the legs.  Stand up hard and fast making the object weightless with the power from your legs.  Guide the weight up to eye level.  Let gravity bring it back down, but keep those heels down and chest up!

10 Rounds for Time
12 Wall Balls
8 Up and Over Ball Planks

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

RX + : Go up to 15 and 10

Ideal Wall Ball Target Height 9-10'

Score: Total Time

Goal: Under 12 Min

PROGRAM B

10 Rounds for Time
12 Thrusters
8 Up and Over Ball Planks

RX Men: 65#
RX Women: 45#

RX + : Go up to 15 and 10

Plank height: Roughly 8-10"

Score: Total Time

Goal: Under 12 Min

PROGRAM C

10 Rounds for Time
12 Shoulder to Shoulder Sandbag Thrusters
8 Up and Over  Planks

No RX Weight - use what you've got and raise/lower the number based on what you can do efficiently in about 30-40 seconds.

RX +: Go up to 15 Thrusters + 10 Up and Over Planks

Score: Total Time

Goal: Under 12 Min

NOTES:

This workout is dedicated specifically to Street Parking Member Adam Trammell or @adam_tries_fitness.  He is private on IG so I can't re-post the inspiration for today's workout, but it came a few weeks ago when the plank up and overs were a part of the gymnastics workout programming.  He loved them SO much that I had to bring them into an actual workout of the day.  Thanks for the tip Adam!

For the wall balls you will hold the ball at the chest.  Heels are shoulder width apart.  Heels are down.  Sit the butt back and down and drive the knees out.  Keep the chest up and belly tight as you go down.  Get the butt lower than the knees at the bottom.  Stand up hard and fast to help you throw the ball using the drive from the legs.  Shoot to roughly a 9-10' target if possible.

When the ball comes back down, catch it at the chest FIRST then reach the butt back and down into the next rep.

If you have low ceilings you may sub a single dumbbell thruster (held with both hands) or medicine ball cleans!

For the Up and Over Ball Planks the idea is to use your medball.  You will get into a plank position (top of a push up) with the hands to the side of your ball.  You will place the hand closest to the ball on the ball, then the other (now both hands are on the ball).  Then the fist hand will come down on the other side, followed by the second.  Up and over once = 1 rep.  You will go up and over 8 times per round.

If these are crushing you - lower the number.  If the ball is too difficult you can sub plank ball taps with the ball in front of you or you can find something more stable (like a stack of plates) to go up and over.

Keep the belly tight - no sagging hips.  But no super raised butt either.

If you need to even scale these to elevated - you may do that!  Or even shoulder taps on the knees!

Mamas - if you still need a sub - you may sub 12 kb swings in place of the up and overs all together.