AMRAP 12 Min

10 KB or DB Hang Clean and Press
20 DB Skip / Jump Overs

Idea Weight for Men:  30-50# KB or Single Dumbbell - OR - 15-25# Dumbbell Pair

Idea Weight for Women: 12-24# Kettlebell/Single Dumbbell - OR - 8-12 # Dumbbell Pair

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

For the hang clean and press you will start with the weight at your waist.  Hinge forward slightly at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly.  Stand up hard and fast.  Shrug the shoulders.  Guide the dumbbell(s) to the shoulder/chest.  Move the face back and press overhead.  Keep belly tight.  Lock elbows and pull back over the middle of your body.

Lower back to the waist only (not all of the way to the ground).

For the hop/skip overs you can either face your dumbbell or jump laterally.  You can do a jump off both feet landing on both feet on the other side.  OR you can do more of a 1 foot at a time skip over.  Each jump/skip over = 1 Rep.

If you are unable to jump or skip you may sub low step ups!

(This one was originally posted on a Saturday so there is a Team Version!)

SP Monday Re-Test Means that we have done this workout before!  If you were around last March - make sure you check your score from 03/31/2018 and see how you improved!

PROGRAM B

For Time:

10 Clean and Jerks
10 Box Jump Overs
9 Clean and Jerks
9 Box Jump Overs
8 Clean and Jerks
8 Box Jump Overs
7 Clean and Jerks
7 Box Jump Overs
6 Clean and Jerks
6 Box Jump Overs
5 Clean and Jerks
5 Box Jump Overs
4 Clean and Jerks
4 Box Jump Overs
3 Clean and Jerks
3 Box Jump Overs
2 Clean and Jerks
2 Box Jump Overs
1 Clean and Jerk
1 Box Jump Over

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +
(Go 135/95 if you are feeling it!)

Today would be a fun day to sub out the clean and jerk for like a sandbag or tire flips or whatever odd object you have!

Goal: Crush it!  Ha ha ha!

PROGRAM A

For Time:

10 DB Clean and Jerks
10 Box Jump Overs
9 DB Clean and Jerks
9 Box Jump Overs
8 DB Clean and Jerks
8 Box Jump Overs
7 DB Clean and Jerks
7 Box Jump Overs
6 DB Clean and Jerks
6 Box Jump Overs
5 DB Clean and Jerks
5 Box Jump Overs
4 DB Clean and Jerks
4 Box Jump Overs
3 DB Clean and Jerks
3 Box Jump Overs
2 DB Clean and Jerks
2 Box Jump Overs
1 DB Clean and Jerk
1 Box Jump Over

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

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

Box Height - Men roughly 24" Women Roughly 20"

NOTES:

For this workout - choose a weight that you feel you can do the round of 10 clean and jerks in 90 seconds or less.  We don't want you having to take long breaks during this workout because the weight is HEAVY for you.  If you are tired and breathing hard - that is a different story.

For the clean and jerk the bar will start on the ground.  You will pick it up with the heels down, slight bend in the knee, chest up, back flat, arms straight, bar close to the body.  Stand by driving the heels into the ground and lifting the chest.  Once past the knees you will almost jump with the bar to make it weightless.  Shrug the shoulders and pull the elbows high and outside to keep the bar close to the body.  From here, pull yourself under slightly as you shoot the elbows around and through - catching the bar on the shoulders in a partial squat.

From that slightly dipped position with the bar on the shoulders - use the power of the legs to drive the bar off of the body and UP!  Move the face out of the way as you either press the bar up or press yourself under again slightly.  Keep the chest up but belly tight.  Make sure you keep the weight in the heels and avoid caving in of the knees.

For the box jump overs.  You may do facing or lateral.  We prefer facing unless you are extremely comfortable with this movement.  You will jump onto the box - then off of the other side.  Each up and over is 1 rep.

If you CAN - find something to jump on and over.  We prefer this at a lower height if possible.  If you cannot jump for injury or just not ready for it reasons - you may step up and over.

As always if you don't have something to jump ON and then over - just find something to jump over.  This should be roughly the same height as what we prescribed for jumping on!

For Time:

50 Hang Squat Cleans
35 Thrusters
20 Push Press

Every Minute: 4 Burpees

RX Men: 75#
RX Women: 55#

RX+ Men: 95#-115#
RX + Women: 65#-85#

Score: Total Time

Goal: Under 15 Min

PROGRAM A

For Time:

50 DB Hang Squat Cleans
35 DB Thrusters
20 DB Push Press

Every Minute: 4 Burpees

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

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

Score: Total Time

Goal: Under 15 Min

PROGRAM C

For Time:

50 Sandbag Hang Squat Cleans
35 Sandbag Thrusters
20 Sandbag Push Press

Every Minute: 4 Burpees

As always no RX or RX +.  If you know these numbers are crazy - based on how heavy your bag/ball is - lower them!

Score: Total Time

Goal: Under 15 Min

NOTES:

What the.....

Don't go too heavy! You will start the clock and immediately do reps of hang squat cleans until the clock hits 1:00.  At that point - you must do 4 burpees.  After your burpees you will pick up where you left off with the hang cleans until 2:00. 4 burpees again!  Keep repeating in this fashion until you hit 50 hang cleans.  Now you switch to thrusters (still doing 4 burpees at the top of every minute) until you get 35.  Finally you will finish 20 push press (with the 4 burpees each minute).

Choose a weight that will allow you to get AT LEAST 7 reps every minute.

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, bend the knees.  Keep  bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull  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  - bar will 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.

For the thruster the bar will start on the shoulders.  The squat is the same from the squat cleans.  This time as you stand up - pick up speed.  Move the face out of the way as you pop the bar off of your shoulders and finish with a press to lock out overhead.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.   Keep the chest lifted.

Stand up hard and fast.  Press the bar to lock out over head.

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

10 Step Ups
5 Burpees

No weight needed for this one!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

NOTES:

This one is going to be a TOUGH one!  It is LONG for repeating 10 and 5 over and over.  Set a realistic pace and keep it!  Choose a style of burpee that will work for this many reps and also a step up height!

For the step ups you will find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 10 will be 5 per side).  Put your whole foot on the step, drive off of the heel and stand all of the way up!

For the burpees you may choose between regular burpees, knee push up burpees, no push up burpees, even elevated burpees (perfect for those uncomfortable going all of the way to the ground and also for pregnant mamas)!

4 Rounds

Each Round is to Be Performed as Fast as Possible

20 Weighted Step Ups
20 Devil Press

Rest 2 Min Between Rounds

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

RX + Men and Women: Go Faster!  Ha ha.

Score: Total Time INCLUDING REST!!

Goal:  4-5 Minutes or less Per Round

PROGRAM B

4 Rounds

Each Round is to Be Performed as Fast as Possible

20 Weighted Step Ups
20 Plate Burpees

Rest 2 Min Between Rounds

RX Men: 35-45# Plate(s)
RX Women: 25# Plate(s)

RX + Men and Women: Go Faster!  Ha ha.

Score: Total Time INCLUDING REST!!

Goal:  4 Minutes or less Per Round

PROGRAM C

4 Rounds

Each Round is to Be Performed as Fast as Possible

20 Sandbag Step Ups
20  Burpee Bag Over Shoulder

Rest 2 Min Between Rounds

No RX or RX + since the bags are all weighted differently.  If you need to lower the reps on the Burpee Bag Overs - do that!

Score: Total Time INCLUDING REST!!

Goal:  5 Minutes or less Per Round (not including rest)

NOTES:

No RX + - because we just don't feel it's necessary.  You are big boys and girls - if you really want to go heavier that's up to you.

Go faster.  Not heavier.  If the first round takes you longer than 4:30.  Go lighter.  If you don't have the option to go lighter because you only have one set of dumbbells - cut the reps to 16-16.

Each step up counts as one rep so you will do 10 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.

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!

12 Min AMRAP

10 KB/DB Swings
10 Plate Hops
10 Ring, Band or Upright Rows
10 Plate Hops

Idea Weight for Men: 30-50# DB or KB

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

Score: Total completed rounds + any additional reps.

Goal: 5 Rounds +

** If you want an extra challenge go up to 20 plate hops per set.

NOTES:

Make sure you choose a weight and style of row that you can do sets of 5 or more each time!  Keep moving through for 12 minutes, doing as many rounds as possible.

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 dumbbell 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 plate hops you will find something (like a 10-25# plate or even a book or something like that) - you will hop onto it and off.  That is 1 rep.

If you need to step off for stability that is fine.  If you are unable to jump at this time you may do low step ups - like 10-12" would work!

For the rows you may do Ring, TRX, Banded pull downs, or upright rows with your dumbbell or kettlebell.

Make sure whatever you choose that it is challenging but allows you to do at least 5 reps at a time.

Start with completely straight arms and pull yourself (or the band) all of the way to the chest.

If doing upright rows, keep the shoulders back and down.  Pull the elbows high and outside and bring the dumbbell or KB to chest height.

5 Rounds
10 Deadlifts
20 Double Unders
10 Pull Ups
20 Double Unders

RX Men: 165-185# Deadlift
RX Women: 115-125# Deadlift

RX+ Men: 205# + / and go up to 15 Pull Ups + 30 Double Unders
RX + Women: 145# + / and go up to 15 Pull Ups + 30 Double Unders

Score: Total Time

Goal:  Under 18 Min.  Can you go sub 15?  Sub 12??

PROGRAM A

5 Rounds
10 Two Head Touch Dumbbell Deadlifts
20 Double Unders
10 Pull Ups
20 Double Unders

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

RX+ Men: 50# Dumbbells + / and go up to 15 Pull Ups + 30 Double Unders
RX + Women: 35# Dumbbells +/ and go up to 15 Pull Ups + 30 Double Unders

Score: Total Time

Goal:  Under 18 Min.  Can you go sub 15?  Sub 12??

PROGRAM C

5 Rounds

10 Deadlifts or Sandbag Over Shoulder
20 Double Unders
10 Pull Ups or RX + Muscle Up Option (see below)
20 Double Unders

RX Men: 165-185# Deadlift
RX Women: 115-125# Deadlift

RX+ Men: 205# + / Sub 3-5 Muscle Ups in Place of Pull Ups + 30 Double Unders
RX + Women: 145# + / Sub 3-5 Muscle Ups in Place of Pull Ups + 30 Double Unders

If you want to Swap Out the Deadlifts for your Sandbag today - go for it!  Use what you've got as far as weight goes and go down it reps if it's super heavy!

NOTES:

Nice mover for your Thursday.  Deadlifts should be heavyish but a weight that you can pretty comfortably ,move unbroken.  Having to do small sets on those OR the pull ups is not the intent of this workout!  So choose the appropriate weight and sub if necessary!

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  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.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  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.

For the double unders you should choose a number that will take you no longer than about 30-45 seconds.  If 20 will be broken a lot - you may want to lower to 15.  Any lower than that and we suggest you sub dumbbell hop overs for the workout and practice your double unders before the workout.  You may also choose to sub 40 singles each time. (dumbbell hop overs are the business though)

For the pull ups - choose a style that will allow you to get these done in NO MORE than 3 sets - even at the end of the workout and they shouldn't take you longer than about 30 -45 seconds or so.  If you want to do unassisted pull ups but sets of 10 will add up you may choose to lower to 7.  Any lower than that and we suggest you sub to banded pull ups, ring rows, supine bar or parallette rows.  We don't recommend the bent over row for this one since you are already doing the deadlifts!

If you want to do strict pull ups on this one - lower to 5  - 7 per round.

5 Rounds

20 Hang Dumbbell Snatch (Alternating)
1 Min EXACTLY Jog, Bike, Row, Taps

Rest 30 Seconds EXACTLY between rounds.

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

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

Score: Total Time for all 5 Rounds INCLUDING the Rest

Goal: Under 15 Min

NOTES:

Ok so when the clock starts you do 20 alternating hang dumbbell snatches and then 1 Min exactly of jog, bike, row or taps. Then you will rest exactly 30 seconds.  Repeat that whole thing for a total of 5 rounds!

For the single DB Hang Power Snatches you will bring the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will punch to lockout or punch to lockout.  Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 10 per arm per round.

Choose a weight that you can complete all 20 in no longer than about 1:15.

You may choose whatever you like or have available for the 1 min moving part!  Just make sure you choose a pace that is uncomfortable but will allow you to keep moving the whole time!

5 Rounds

Each Round is 3 Min:
20 Dumbbell Snatch (Alternating)
Run 200 Meters

Rest Remainder of 3 Min

No Rest Between Rounds

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

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

Score: SLOWEST ROUND ONLY

Goal: Under 2:30. Can you go under 2:00 even for your SLOWEST round??

PROGRAM B

5 Rounds

Each Round is 3 Min:
10 Power Snatches
Run 200 Meters

Rest Remainder of 3 Min

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

RX + Men and Women: Squat Snatch (oh snap)

PROGRAM C

5 Rounds

Each Round is 3 Min:
20 Dumbbell Snatch (Alternating)
Row 250 Meters
OR
Bike 15 Cal (Men) or 10 Cal (Women)

Rest Remainder of 3 Min

No Rest Between Rounds

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

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

Score: SLOWEST ROUND ONLY

Goal: Under 2:30. Can you go under 2:00 even for your SLOWEST round??

You may also do the barbell version with the rower or bike today. Check Program B for those options and mix them in!

NOTES:

Ouch.

Ok so when the clock starts you do 20 alternating dumbbell snatches and then run 200 meters.  Do that AS FAST AS YOU CAN (ha ha - without peacocking of course).  Then when you return from the 200 meter run - you rest until the clock says 3:00.  At which time, you go again - until 6:00, then 9:00, 12:00, and finally 15:00.

Track EACH ROUND separately and only enter the time for your SLOWEST round as your time.

For the single arm DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20 you end up doing 10 per side.

Choose a weight that you can complete all 20 in no longer than about 1:15.

For the run the distance should take roughly 1 min depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min exactly of mountain climbers, single/double unders, plate hops or even taps.

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

7 Sit Ups
14 Alternating Lunges

No weight needed today!

Score: Total Completed Rounds Plus any Additional Reps

Goal: 5 Rounds or More

NOTES:

This one is super simple so you should be able to just keep moving!

For the sit ups ideally you will touch the ground behind you at the bottom and come up and touch your toes at the top.  If you need to use a band for assistance - you may try that option.  Or if you need to lower the reps to 5 - that is ok too.

If you are currently pregnant or postpartum - some good subs would be dead bugs, slam balls, or eye level kb swings!

For the lunges you will alternate feet with each step. Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

If you are unable to get your knee all of the way to the ground you may go a little higher or use a chair or pole for assistance.  You may also sub step ups for any knee issues in that lunge position.

Either way make sure the heel stays down and you drive out of it to stand!

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

15 Weighted Sit Ups
30 Goblet Lunges

Only need a single Dumbbell for this one!

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

RX+: Do Overhead Lunges Instead BOTH hands on the dumbbell.

Score: Total Completed Rounds Plus any Additional Reps

Goal: 5 Rounds or More

PROGRAM B

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

15 Weighted Sit Ups
30 Plate Hug Lunges

Only need a single Plate for this one!

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

RX+: Do Overhead Lunges Instead BOTH hands on the plate.

Score: Total Completed Rounds Plus any Additional Reps

Goal: 5 Rounds or More

PROGRAM C

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

15 GHD OR Weighted Sit Ups
30 Goblet, Overhead, OR Sandbag Bear Hug Lunges

(If doing the sandbag - lower lunge number to 20 per round)

Do NOT do more GHD sit ups than you have tested in the past!

No real RX or RX+ today since you have so many options.  Put how you performed this workout in the comments.

NOTES:

Ok so you have some options on this one.  The idea is to do the sit ups and lunges with the same dumbbell.  If that is not happening - no worries.  Use a lighter weight.

You also have the option of either holding the dumbbell with both hands at the chest or over your head.  These aren't single arm overhead lunges though.  Hold the dumbbell with both hands.

For the weighted sit up you will have the dumbbell (or other object) in both hands.  You will lie back and reach the dumbbell back behind your head and touch the ground with pretty straight arms.  Then you will throw the arms forward and sit up (the weight of the dumbbell should actually create some momentum forward).  Finish with our favorite version of the dumbbell sit up - the dumbbell over your head with the biceps by the ears.

You may even do these unweighted if you need to in order to keep moving.  Option for those currently unable to do sit ups (slam balls)

For the lunges you will either hold the dumbbell at the chest in the goblet position or with both hands on the dumbbell overhead.  You may perform forward, reverse, or even walking lunges.  Alternate feet with each step.  Each lunge counts as 1 rep.  SO in a set of 30 you end up doing 15 per leg.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

FOR TIME:

10 Rounds for Time
5 Air Squats
5 KB/DB Deadlifts
5 Overhead Press
5 No Push Up Burpee

Idea weight for Men: 35-50# KB/DB or set of lighter Dumbbells

Idea weight for Women: 12-30# KB/DB or set of lighter Dumbbells

Score: Total Time

Goal: Under 20 Min

Post what weight you use in comments.

NOTES:

For the squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

If you need to squat to a higher target so that you don't collapse or for pain/strength issues- that is fine!

To stand, lead with the chest. Stand fully for each rep.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  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. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the shoulder press keep the rib cage down, bring the kettlebell to the shoulders each time and get it completely locked out overhead with the biceps in the ears!

No push up burpees are just that.  Hands on the ground.  Step or jump back.  Step or jump in.  Jump and clap.  You can also do these elevated.

FOR TIME

10 POWER CLEANS
10 JERKS
10 BACK SQUATS
10 BAR FACING BURPEES
9 POWER CLEANS
9 JERKS
9 BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1

RX Men: 95#
RX Women: 65#

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

Last year we had the RX weight at 135/95 - so if you are re-testing it make sure you check what you used.  That was before we ever used the RX Plus option very much!

Goal time is 20-25 min or less.

PROGRAM A

FOR TIME:
10 DB POWER CLEANS
10 DB JERKS
10 DB SQUATS
10 BURPEES OVER THE DB
9 DB POWER CLEANS
9 DB JERKS
9 DB SQUATS
9 BURPEES OVER THE DB
....
CONTINUE WITH
8,7,6,5,4,3,2,1...

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

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

NOTES:

Put what weight you used in the comments when you post your score!

For the power cleans the bar will start on the ground.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the bar on the shoulders.  Stand up to finish the rep.  Keep the back flat as you bring the bar back down.

On the jerks the bar will start on the front of the shoulders with elbows slightly in front.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  bar off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the bar will be on the back rack on the shoulders.

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

PROGRAM B

2 Rounds for Time

50 Wall Balls
40 Hang Clean and Jerks

RX Men: 20#ish Ball, 75# Bar
RX Women: 12-15# Ball, 55# Bar

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

Score: Total Time

Goal: Don't die.  JK.  Under 20 min.  Can you go under 15?

PROGRAM A

2 Rounds for Time

50 Wall Balls
40 DB Hang Clean and Jerks

RX Men: 20#ish Ball, 40# DBs
RX Women: 12-15# Ball, 25# DBs

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

Score: Total Time

Goal: Don't die.  JK.  Under 20 min.  Can you go under 15?

TEAM VERSION:

In Teams of 2:

2 Rounds for Time

100 Wall Balls
80 Hang Clean and Jerks

RX Men: 20#ish Ball, 75# Bar
RX Women: 12-15# Ball, 55# Bar

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

Score: Total Time

Goal: Don't die.  JK.  Have Fun!

NOTES:

This workout is a peacocks playground!  Smart breaks and keep moving!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

If you don't have a ball or have low ceilings you may sub light thrusters with like a single kettlebell or single dumbbell / empty bar!

Pick a weight for the hang clean and jerk that you will be able to do at least 7-10 when you pick it up.

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

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

1 Min on 1 Min off for 14 Min:

7 Deadlifts
Max Reps Dips

2 Scores:

Weight for Deadlift
+
Total Dip Reps

RX+ Options - weighted dips OR Muscle ups

Goal: Unbroken but Heavy deadlifts for YOU + 7 or more dips!

PROGRAM A

1 Min on 1 Min off for 14 Min:

5 Single Leg Deadlifts Right
5 Single Leg Deadlifts Left
Max Reps Dips

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

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

RX+ Option - weighted dips

Score: Total # of Dips Performed!

Goal: 7 or more dips per round.

PROGRAM C

1 Min on 1 Min off for 14 Min:

7 Deadlifts
Max Muscle Ups (or scale)

2 Scores:

Weight for Deadlift
+
Muscle Up or Scale reps!

Goal: Unbroken but Heavy deadlifts for YOU + 3 or more muscle ups

NOTES:

For this workout you will enter 2 scores.  YOu will enter what weight you chose for the deadlifts.  You will choose something that is heavy for you to complete 7 reps but allows you to move well and not have to break.  You get a full min rest - so you should be able to go pretty heavy!

The way it works is when the clock starts you do 7 heavy deadlifts.  Then you have the rest of the minute to do as many dips as possible.  When the minute is up - you rest a full minute before going again.  Do this for a total of 7 rounds.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  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.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  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.

Dips may be performed on rings, parallettes, a dip station, between 2 boxes - or whatever you can find!  Make sure you lower your body down so that your shoulder is lower than your elbow at the bottom.  Press completely to lock out at the top.  These may be performed as strict or kipping.  Keep the rings in close.  Elbows should go BACK not out!

You may use a band, jump assist, or even one foot on the ground to scale.  You can also scale to a deficit push up or deficit push up from the knees if necessary. (TRX Push Ups or Ring Push Ups work too!)

If you are a dip ninja - you may go RX + and add weight or swap to muscle ups!

7 Rounds for Time

7 Single Leg Toe Touch Right
7 Single Leg Toe Touch Left
7 Dips
Rest 30 Seconds

No weight needed today!

Score: Total Time (including rest)

Goal: Under 20 Min

NOTES:

The way it works is when the clock starts you do 7 single leg toe touches on the right, then 7 single leg toe touches on the left. Then you will do 7 dips or sub.  After you complete all of that you look at the clock and rest exactly 30 seconds before you go again.  Complete that whole thing 7 times.

For the single leg toe touch you will stand on one foot and bring either one or both hands to touch the ground by the foot.  Allow the back leg to lift in the air - or if you need to you may leave the non working toes on the floor slightly behind you.

Fight not to twist.  Allow a slight bend in the knee - as much as you need to keep the back flat and belly tight.  Keep the chest lifted and keep the heel down!  Squeeze the butt to stand up.

Dips can be on the end of a bench - between 2 boxes or something similar, on rings, or even a dip station.  You may use bands or even use a little bit of a leg assist.  Find an option that works for your current equipment and ability.

The goal for these will be to get locked out at the top pressing the shoulders down (try not to let the shoulders creep up to the ears).  Get the shoulders lower than the elbows at the bottom and don't allow the elbows to flare out!  Keep them in tight!  Press to lock out completely at the top of each rep!

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

2 Inchworms
8 Alternating Step Ups
12 Plate Hops

No weight needed for this one!

Score: Total Completed Rounds and Reps

Goal: 8 Rounds +

For the inchworm you will place your hands on the ground in front of you.  Walk your hands out until you are at the top of the push up.  From here complete either a push up on the toes, or go to the knees and do a push up. Make sure you go all of the way down - chest and thighs touch the ground at the bottom.  Keep belly tight!  No sagging or snaking!  Then press back up and walk the hands back to the feet.  Stand completely.

If you need to take the push up out for prig belly or shoulder injury reasons - that is fine.

Each step up counts as one rep so you will do 4 per side but alternating.  Guys should be closer to 16-20" inches and girls around 12-16"!  Go lower on the step up if necessary for you!

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 step then come down and switch feet.

For the plate hops you will jump on something lower than your step.  This can be 3" or 10-12" - up to you.  Find a height that you are comfortable actually hopping up onto.  We would rather have you actually jump off of both feet lower than have to sub this out!  So even if it's just a 10# plate or a text book - that's totally fine!

If you are unable to jump at this time and since this workout already has step ups - sub a Russian KB/DB Swing (to eye level only).

8 Rounds for Time

1 Wall Walk
8 Alternating Weighted Step Ups
12 Box Jump Overs

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

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

Option: Sub Wall Walk for 10-20' HS Walk

Score: Total Time

Goal: Under 18 Min

PROGRAM B

8 Rounds for Time

1 Wall Walk
8 Alternating Back Rack Step Ups
12 Box Jump Overs

RX Men: 95#
RX Women: 65#

RX + Men: 2 Wall Walks / 115#
RX + Women: 2 Wall Walks / 75#

Option: Sub Wall Walk for 10-20' HS Walk

Score: Total Time

Goal: Under 18 Min

NOTES:

For the wall walks you will start in the bottom of the push up position with your feet against the wall.  You will press to the top of the push up and start to walk your feet up the wall as you walk your hands back.  Keep the belly tight and avoid overextending.  Bring your chest all of the way to the wall at the top.  Then, keeping your belly tight and butt squeezed, walk your hands back out to the top of the push up and lower the chest and thighs all the way to the floor.

If you are not ready for the full wall walk yet - no worries - you may sub 2 pike walks or 2 inchworms instead!

Each step up counts as one rep so you will do 4 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 box jump over you will face your box and jump onto the top then jump or step down on the other side.  We usually prefer you perform these FACING the box with a step down - but will allow you to make your own judgment call for that.

Each time up and over = 1 rep.

Make sure you aim to land with your entire foot (both feet) on top of the box each time.  Watch for the knees caving in on take off and landing and work to avoid that.  We would love to see you actually JUMP so lower the height as much as necessary to make that happen.

If you don't have something to jump ON - find something to jump over.

If you are unable to jump at this time and since this workout already has step ups - sub a Russian KB/DB Swing (to eye level only).

4 Rounds

1 Min Taps, Row, Jog, Bike, Single Unders
1 Min Ring/TRX/Upright Rows

Rest 1 Min

1 Min Taps, Row, Jog, Bike, SingleUnders
1 Min Dumbbell or KB Deadlifts

Rest 1 Min

Idea weight for Men: 30-55# KB/DB or light weight dumbbell pair

Idea weight for Women: 12-25# KB/DB or light weight dumbbell pair

Score: Total number of row and deadlift reps added together

Goal:  100 Total Reps (Average of 12-12 each round)

NOTES:

So the way this works is that you will do 1 min of taps, jog, row, bike, or jump rope - straight into as many reps of a ring or band row or an upright row.  Then you will rest 1 min.  Then you will repeat that same concept with 1 min of taps, jog, row, bike, or single unders - straight into 1 min of max KB or DB deadlifts. Then rest 1 minute again.  You will do that WHOLE thing 4 times.

Choose 1 option for the jog, row, bike, taps, or jump rope option and use it for the entirety of the workout.  You don't count any of the reps of that stuff into your score.  Only the reps of the rows and deadlifts.

If you choose ring, trx, parallette rows, or even a band pull down for this workout make sure you come to a fully straight arm at the bottom each time and pull your all of the way to your chest at the top. Pull those elbows back and remember the more parallel to the ground you are -the more difficult these become!

If you choose to do the upright row you will hold the weight at your waist.  Keep your shoulders pulled back and down and keep the belly tight.  Pull the elbows high and outside like your are zipping up your jacket.  Pull to the middle of the chest and then lower back down to a straight arm.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  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. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

4 Rounds

In a 2 Min Window:
Run 200 Meters
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Run 200 Meters
Max Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +
(Go heavier if you want)

Score: Total number of pull up and power clean reps added together

Goal:  100 Total Reps (Average of 12-12 each round)

PROGRAM A

4 Rounds

In a 2 Min Window:
Run 200 Meters
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Run 200 Meters
Max DB Power Cleans in Remainder of Time

Rest 1 Min

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

RX + Men: 50# DBs
RX + Women: 35# DBs
(Go heavier if you want)

Score: Total number of pull up and power clean reps added together

PROGRAM C

4 Rounds

In a 2 Min Window:
Row 250 Meters
OR
15 Cal Bike (Men) / 10 Cal Bike (Women)
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Row 250 Meters
OR
15 Cal Bike (Men) / 10 Cal Bike
Max Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +
(Go heavier if you want)

Program C Option: Sub Sandbag Over Shoulder in place of power cleans!

Score: Total number of pull up and power clean reps added together

NOTES:

The run distance for this workout should take roughly 45 seconds to 1:15 seconds.  If you don't have a way to measure - find something that takes roughly a minute - but don't sandbag the pace!

If you are unable to run for space or weather purposes - a couple good subs would be one minute of single or double unders, 1 min of lower box step ups, 1 min taps, 1 min no push up burpees.

For the pull ups you may choose whatever style you want to work on.  Ideally you will pick something that is a challenge for you, but will allow you to get at least 10 or so reps each time.  We don't want you beasts getting over 100 - 120 pull ups or so - so if you want to do strict - this would be a great workout to throw those in.

Other options are kipping, ring row, supine barbell row, TRX Row, Parallette bar row.  Probably don't go with the bent over row today since we have power cleans.  Heck you could even do a banded lat pull down!

For this power clean, choose a weight that will allow you to get 10-15 or so reps. The bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, 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 elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder 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.