3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Then

Rest 3 Min

Then

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

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

Score: Total Time including the 3 min Rest

Goal: Under 22 min TOTAL

NOTES:

This one will be QUITE the leg burner.

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

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

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

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

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

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

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

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

For Total Time - Including the 3 Min Rest

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

Rest 3 Min

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

RX Men: 75#
RX Women: 55#

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

Score: Total Time

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

PROGRAM A

For Total Time - Including the 3 Min Rest

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

Rest 3 Min

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

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

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

Score: Total Time

PROGRAM C

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

For Total Time - Including the 3 Min Rest

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

Rest 3 Min

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

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

Score: Total Time

NOTES:

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

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

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

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

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

1 LUNGESTER = LUNGE+LUNGE+THRUSTER.

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

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

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

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

10 KB/DB Swings
12 Sit Ups / Dead Bugs
15 Single Unders/Taps/ Line Hops

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

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

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the sit ups you will ideally touch the ground behind your head at the bottom and come up and touch your toes at the top.  If you need a bit of assistance with a band - you can use that.  If 12 is a lot for you in a row - lower to 8 or even 6!

You can also do dead bugs.  For these you will lie on the ground and press your low back into the ground by contracting the belly!  Hands and feet are in the air (like a dead bug plopped on his back).  From here (keeping your back pressed down) lower your right leg straight and left arm above your head.  Bring back. (That's one rep).  Then do the same on the other side!

If you are currently unable to do sit ups or dead bugs another great sub would be a slam ball!  Great for prego or PP mamas!

You may choose between 15 single under jump ropes, line hops (lateral hops over a line on the ground), or taps (like running in place where your toe comes up and taps your dumbbell or kb - each tap counts as 1 rep).

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

6 Hang Double Dumbbell Snatch
15 Sit Ups/V-Ups
30 Double Unders / Dumbbell Hop Overs

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

RX+ Men/Women: Go Up to 10 Hang Double Dumbbell Snatch each round

Option: Sub Sit Up option for Toes to Bar / Knee Ups

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM B

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

6 Hang Power Snatch
12 Sit Ups/V-Ups
30 Double Unders / Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (10 Reps)
RX + Women: 65# + (10 Reps)

Option: Sub Sit Up option for Toes to Bar / Knee Ups

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM C

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

6 Hang Power Snatch
8-12 GHD Sit Ups
30 Double Unders / Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (10 Reps)
RX + Women: 65# + (10 Reps)

Do NOT do more GHD sit ups than you have done in the past!  Choose a number that works for YOU!

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

For the hang double dumbbell snatches you will start by deadlifting the dumbbells to your waist. Then you will hinge at the hips and bend the knees, stand up hard and fast.  Keep the chest up and arms straight.  Make sure the knees are driving OUT.  Lift the dumbbells by driving the heels down and lifting the chest.  Keep the arms straight.  Pick up speed and almost JUMP!  Shrug the shoulders and then complete in one fluid motion a guide UP with the arms (keeping the dumbbells as close as possible) and a press to lock out with the biceps by the ears at the top.  Press into the dumbbells and keep the chest up and belly tight.

You may also sub a simple KB Swing for these.

DO not go up to RX+ reps if you are breaking them up.  The goal should be for unbroken sets here!

For the sit up portion you have lots of options.  You can do regular sit ups - touch the ground behind you and touch your toes at the top.  You may do V-Ups or Crunches.  You can even spice it up a bit with toes to bar or knee ups!

Whatever you choose - make sure you aren't having to break really more than twice per set.  The goal is to keep moving!

For the last part if 30 double unders will take you longer than 1 in - lower to 20.  If it will still take you over a minute - switch the movement!

You can do dumbbell hop overs (our favorite option in place of double unders).  You can even draw a chalk line on the ground to hop over if you are worried about tripping.

Single unders are an option too, if you really want to throw them in. Take the reps up to 60 if you choose those!

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

20 DUMBBELL SNATCH (Alternating)
18 DUMBBELL STEP UPS (Alternating)

RX Men: 40# DB(s)
RX Women: 25# DB(s)

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

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't originally have the RX+ weights on here - just an FYI.

PROGRAM B

24 MIN AMRAP

10 POWER SNATCH
18 BACK RACK STEP UPS (Alternating)

RX Men: 75#
RX Women: 55#

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

Goal: 7 + Rounds

PROGRAM C

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Sandbag Over the Shoulder
18 Sandbag Step ups

No RX or RX + on This One - It's gonna be LONG.  Lower then number of over the shoulder reps if you need to based on the weight of your bag.  DON'T get sloppy!

Goal: Consistent Movement

TEAM VERSION

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

Partner A Does: 20 DUMBBELL SNATCH (Alternating)
While
Partner B Does: 18 DUMBBELL STEP UPS (Alternating)

WHEN BOTH people are finished - they may switch.  Can ONLY switch when BOTH are done each time!

RX Men: 40# DB(s)
RX Women: 25# DB(s)

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

Goal: 7 + Rounds

NOTES:

For this workout the dumbbell will start on the ground between the feet.  You will pick it up with a slight bend in the knee, heels down, and a straight arm.  Drive your heels into the ground as you drive your chest UP (keep the arm straight).  Squeeze the cheeks and almost jump - shrug the shoulder - drive the elbow out to keep the dumbbell close and then punch up!  Finish with the bicep by the ear and elbow locked!

Keep the back flat as you put the dumbbell back down. Switch sides for each rep. (20 reps total = 10 per side).

For the step ups you will hold a dumbbell in each hand.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up (18 step ups = 9 each side).

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10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time

Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike!  Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become.  Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells.  You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom.  Keep the elbows in with the hands just outside shoulder width next to the chest.  Belly tight - no sagging, snaking, or butt up in the air.  Press all of the way to lock out at the top.

For the squats you won't be using any weight.  Feet are roughly shoulder width apart.  Reach the butt back and down with the heels down.  Drive the knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom.  No plopping or rounding.  Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok.  Really focus on keeping your heels down and chest up.

Every 2 Min for 20 Min

Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest!

Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10.  If you don't make any - just deduct it.
PROGRAM C

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest!

Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10.  If you don't make any - just deduct it.

NOTES:

Nothing better than a good bodyweight mover on a busy week!

So basically you will start with that run or row when the clock starts.  Once you finish you will do 5 pull ups, 10 push ups, 15 squats.  Then - you will rest until the clock hits 2:00.  Do the same and rest until 4:00 and so on until 20:00.

For the pull ups you want to choose a style that you won't ever have to break more than once.  Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds.  If you start with one version and need to scale as the workout goes on - that is fine.  Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom.  Keep the elbows in with the hands just outside shoulder width next to the chest.  Belly tight - no sagging, snaking, or butt up in the air.  Press all of the way to lock out at the top.

For the squats you won't be using any weight.  Feet are roughly shoulder width apart.  Reach the butt back and down with the heels down.  Drive the knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom.  No plopping or rounding.  Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

3 Rounds

20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press

Rest 1 Min Between Rounds

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

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

Score: Your SLOWEST round.

Goal: Consistency - no peacock

PROGRAM B

3 Rounds

20 Power Clean
30 Front Rack Lunge
20 Push Press

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

PROGRAM C

3 Rounds

20 Sandbag Over Shoulder
30 Sandbag Front Rack Lunge
20 Shoulder to Shoulder Sandbag Push Press

Rest 1 Min Between Rounds

No RX or RX+ today: Use what you've got - lower the reps if the bag is SUPER heavy.

NOTES:

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 30 you end up doing 15 on each side.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

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16 Min AMRAP

As Many Rounds and Reps as Possible in 16 Min

20 Mountain Climbers
10 KB/DB Swings
10 Plate Hops/Step Ups

Idea weight for Men: 30-40# KB or DB
RX Women: 12-25# KB or DB

Score: Total Completed Rounds and Reps

Goal: Getting a workout in the day after Christmas

NOTES:

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 20 you end up doing 10 per side.

You may move slowly through these or even do these elevated if necessary.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight to eye level.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the plate hops you will find something that you are comfortable hopping onto if possible!  This can be something that's only a few inches!

If you are unable to jump you may sub step ups at a little bit higher height.  Think 12-20" for those.

PROGRAM A

20 Min AMRAP

As Many Rounds and Reps as Possible in 20 Min

30 Mountain Climbers or Double Unders (your choice)
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

PROGRAM B

20 Min AMRAP

30 Mountain Climbers or Double Unders (your choice)
10 Deadlifts
10 Box Jump Overs

RX Men: 155#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125#+

Score: Total Completed Rounds or Reps

Goal: Getting a workout in the day after Christmas

PROGRAM C

20 Min AMRAP

10 Cal Bike Men / 8 Cal Bike Women
OR
12 Cal Row Men / 10 Cal Row Women
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds or Reps

Goal: Getting a workout in the day after Christmas

NOTES:

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the bar drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.

To lower - reach the butt back and slide bar down the leg.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down.  Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.  No excessive bouncing!

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump you may sub step ups.

For Total Time

4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min

Score time includes the 3 min (total 1 min per round)  of rest between the rounds!

Goal Time: Each round under 5 min (including rest).  Can you go under 4?

NOTES:

Not much to say here guys!

If you want to drag your family and friends into this one and they need to scale have them do 2 min burpee, 2 min air squat, 1 min rest - 4 times!  That would be the SHIFT version of this workout!

For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!

12 Days of SHIFT Christmas!!

You perform the workout just like the song!

1 Inch worm
2 Burpee
3 KB press
4 Goblet Squats
5 Push Up
6 Upright Row
7 KB Clean
8 Alt Lunge
9 Deadlift
10 KB Swing
11 Sit Up
12 Step Up

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

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

Score: Total Time

NOTES:

You will do this like the song...

1 Inch Worm
then
2 Burpees
1 Inch Worm
then
3 KB Press
2 Burpees
1 Inch Worm
then
4 Goblet Squats
3 KB Press
2 Burpees
1 Inch Worm

and so on...

SO much fun!

Please make sure to watch demo video to see proper form and subs for all movements!  Use the same weight - single KB/DB for each of the weighted movements.  You may also use a set of light dumbbells if you prefer to!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row
7 Clean and Jerk
8 Lunge Steps (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

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

PROGRAM B

1 Squat Clean Thruster
2 Squat Snatch
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

NOTES:

This will probably take a while!

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

5 Rounds

Run 200 Meters
20 Dumbbell Snatch (Alternating)
10 Half Up / Half Down Shoulder Lunge Left
10 Half Up / Half Down Shoulder Lunge Right

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

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

Score: Total Time

Goal: Under 22 Min

PROGRAM B

5 Rounds

Run 200 Meters
10 Power Snatch
20 Back Rack Lunge

(You may also do the 1/2 up 1/2 down lunges as seen in program A with dumbbells if you would like)

RX Men: 95#
RX Women: 65#

RX+ Men and Women: Full Squat Snatch

Score: Total Time

Goal: Under 22 Min

PROGRAM C

5 Rounds

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
10 Power Snatch
20 Back Rack Lunge

(You may also do the 1/2 up 1/2 down lunges as seen in program A with dumbbells if you would like)

RX Men: 95#
RX Women: 65#

RX+ Men and Women: Full Squat Snatch

NOTES:

Good mover to send you into your holiday weekend!!

The run distance should take you roughly 1 min.  Some faster and some a bit longer, but right around that time.

If you are unable to run for space or weather reasons you may sub 1 min of mtn climbers, no push up burpees, single or double unders, taps, or even low step ups.

The dumbbell snatch is alternating.  So you will switch hands for each rep.  For the set of 20 you will end up doing 10 per side.

The dumbbell will start between the feet.  Heels are down, knees are bent, working arm is long and straight, chest up, back flat, belly tight.

Stand up by driving the heels into the ground and lead with the chest.  Keep the arm straight.  Finish up hard and fast with the legs and hips.  Keep the arm straight and dumbbell close.  Shrug the working shoulder.  Pull the elbow high and outside and keep the dumbbell close.  Pull the dumbbell up the body and finish with a punch/press out and lock out with the bicep by the ear!  Keep the belly tight.  Switch hands either on the way down or on the ground.

For the Half Up Half Down at Shoulder Lunge you will hold one of your dumbbells at your shoulder and the other one will be down at the side.  You will keep the dumbbells in this position as you do either forward, reverse, or walking lunge steps.

You will do 10 reps with a dumbbell up at the right shoulder (left dumbbell down by the side) - then 10 reps with the left dumbbell at the shoulder and the right dumbbell down at the side.

Alternate feet with each step for the entire 20 reps.

Make sure you take a long enough step that your front heel stays down when your back knee GENTLY touches the ground.  Keep the chest up and belly tight.  Drive through the front heel and stand completely with feet together between reps!

12 Min EMOM
(Every Minute on the Minute for 12 Min)
12 Mountain Climbers
6 Push Ups

This one will be TOUGH!  All upper body!  Find a rep count that is challenging but works for you!

Score: Don't worry too much about your score - but so that you can put something put the total reps of push ups you did in the WHOLE workout

So if you do 6 per minute the whole time - your score is 72

Goal: Make this work for you and don't get sloppy

This is an upper body blaster today guys!  The idea isn't chasing a score but finding a challenging but finishable rep scheme and push up style for you!

For the mountain climbers you will be in the top of the push up position.  You will bring one knee up then bring it back down and switch the other knee up.  Each  time a knee comes up = 1 rep.  So alternating legs you end up with 6 per side.

The goal for the mountain climbers is to keep the belly tight (no sagging) but also the butt down (no piking).  You may even do these elevated if you need to!

For the push ups you may do them from the knees, from the toes, or even elevated.  The most important part is to keep the belly tight no sagging or snaking.  Hands should be lower than the shoulders and just outside of shoulder width.  Get the chest and thighs down to touch at the bottom of each rep and lock all of the way out at the top.

Lower the number to 5 per minute or even 4 if you need to in order to finish!

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

15 Box Jumps
10 Hang Squat Cleans
5 Thrusters

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds or More

PROGRAM A

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

15 Box Jumps
10 DB Hang Squat Cleans
5 DB Thrusters

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds or More

PROGRAM C

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

15 Box Jumps
10 Alternating Shoulder Sandbag Hang Squat Cleans
5 Side to Side Sandbag Thrusters

NOTES:

Well - this will get you through your humpday....

For the box jumps the ideal RX box height should be 22-24" for Men and 18-20" for women.  HOWEVER - we would love to see you JUMP and want to keep you safe.  So, if you need to lower it to make either of those things happen - DO THAT!

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

If you just don't have something to jump on - find something to jump OVER!

For this movement use your arms!  Make sure your knees don't cave in on the take off or the landing.  Work to land with your whole foot on the box and stand all of the way up on the box before coming back down.  You may choose to step down or jump down.  We prefer the step down for most people - but leave that up to you!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows. For the next rep you will lower back to the hips.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  Again you will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face and press the bar straight up. Keep belly tight and finish locked out overhead.

For Time

2 Rounds

Run 800 Meters
25 Burpee Pull Ups

RX +: 3 Rounds

You are only allowed to do RX + if you complete the first 2 rounds under 16 Min.

Score: Total Time

Goal: Under 16 Min

PROGRAM C

For Time

2 Rounds

Row 1000 Meters
OR
Bike 60 Cal Men / 45 Cal Women
25 Burpee Pull Ups

RX +: 3 Rounds

You are only allowed to do RX + if you complete the first 2 rounds under 16 Min.

Score: Total Time

Goal: Under 16 Min

NOTES:

Well - there it is.

For this workout the 800 meter run should take you between 3:30 to 4:30 depending on how good a runner you are.  If you don't have a perfect measured distance you can run out 2:00 then turn around and go back!

If you are unable to run for space or weather reasons you may choose to do some low step ups for 4 min, taps,  or if you are up for it 200 Double Unders (300 Singles).

For the burpee pull ups you have a few options.  If you have pull ups - ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar by placing the hands on the ground, jumping or stepping the feet back, getting the chest and thighs to the ground, push up to the top of the push up, jump or step the feet in....

Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!

If your pull up bar is super high and the jump is a LOT.  You can step up onto a few plates to get to the bar.

If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.

If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!

Or you can do 25 burpees + 25 ring/trx rows instead.  You could even do that option with bent over rows!

5 Rounds

Each Round is:

20 Skip Overs
10 Burpee + KB Swing

Rest 1 Min Between Rounds

Idea weight for men: 30-50# DB or KB

Idea weight for Women: 10-30# DB or KB

Score: Total Time (INCLUDING REST- just keep a running clock)

Goal: Under 18 Min

NOTES:

For this workout you will do 20 skip overs.  This can be a skip over your dumbbell or even over a chalk or tape line on the ground (no risk of tripping).  You will basically skip (one foot at a time) over the line side ways.  Then back.  Each skip = 1 rep.  So there and back 10 times.

For the burpee + kb swing you will do a burpee - step up to your kb and then do a swing.  Make sure you don't whack your face on your kb or db!

For the burpee you will place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground, press up, jump or step your feet in, and jump and clap.  The push up portion may be from the knees if necessary!  You may even do elevated burpees.

You should set your kb up close to you, but make sure you don't whack your face.  After you complete 1 burpee you will step up to your kb or db so that it's between your feet.  Grab it with both hands with heels down, bent knees, and chest up!  Arms straight!  Bring it up to ALMOST the top of the deadlift - but from a still slightly hinged at the hip position you will pull it back between the legs and then stand up hard and fast to bring the kb or db to eye level.  Use the drive from your legs and guide it with your arms.

You will then place the kb or db back on the ground with a flat back.  Step back and start your next burpee.

After you have completed 10 reps of those you will rest 1 min.  Complete 5 total rounds!

This workout was originally posted on December 16, 2017!  You've had a whole year to train!  Make sure you go back and check how you did and log this one so we can test it again!!

Program A only today guys!  Super simple one can be done ANYWHERE!  Get after it!

5 Rounds

Each Round is 2 Min:
30 Dumbbell Hop Overs
Max Reps Devil Press
Rest 1 Min

Score is Total Devil Press Reps after all 5 Rounds

YES - HOP OVERS ARE RX FOR THIS ONE!!

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

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

Julian thought it would be "fun" to make the hop overs the prescribed workout.  So - thank him for that!

The way this works is that you have 2 min to do the 30 hop overs and then do as many Devil Press as possible with the remainder of the time.  At the end of 2 min you will rest 1 min and repeat 4 more times.

For the hop overs - it's pretty simple, hop over the dumbbell laterally back and forth.  Each jump counts as a rep.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

You SHOULD be able to get at least 10 reps each round!  Shoot for that or more!

If you don't have the appropriate dumbbells or need to scale to a lighter option, you may do plate burpees OR a burpee into a KB swing as a sub!

18 Min AMRAP
8 Pull Ups
8 DB Step Ups Right
8 DB Push Press
8 DB Step Ups Left

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

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

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

PROGRAM B

18 Min AMRAP
8 Pull Ups
8 Weighted Step Ups Right
8 Push Press
8 Weighted Step Ups Left

RX Men: 75#
RX Women: 55#

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

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

PROGRAM C

18 Min AMRAP
2 Bar or Ring Muscle Ups
8 DB Step Ups Right
4 Handstand Push Ups
8 DB Step Ups Left

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

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

RX+ Men/Women Options: 4 Bar/Ring Muscle Ups / 8 Handstand Push Ups

(Can also choose to do the barbell option for the step ups as seen in Program B)

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

NOTES:

The way this one works is you do 8 pull ups, then 8 DB step ups with the right leg only, 8 DB push press, then 8 DB step ups with the left leg only.  Keep repeating for 18 min!

For this workout you will want to choose a style of pull ups that will allow you to do them in 1-2 sets for the most part each time.

For the pull ups you may choose Strict (feel free to lower the number to 4 if that is the case), kipping, banded, jumping, ring/trx row, parallette row, or even a bent over row works for this one!

Make sure you start with completely locked out elbows at the bottom and bring the chin or chest (or dumbbells) all of the way up at the top each time.

For the step ups you will hold a dumbbell in each hand.  You may, of course, scale this down to a single dumbbell or no weight at all if necessary to keep moving.

For the first set of these you will step up ONLY with the right foot.  You may leave the foot on the box for the entirety of the set of 8 if you want.  Stand all of the way up on the box with both feet each time at the top.

Drive through the heel and don't allow the knee to cave in as you press.  Keep your chest up and belly tight!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Then you will do the 8 steps ups with the LEFT foot only.

Keep repeating for as many rounds as you can in 18 Min!