PROGRAM A:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

For the single 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.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

PROGRAM B:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
10 Power Snatch
20 Reps Overhead Lunges

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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  you end up doing 10 per leg.

Sub an overhead plate lunge or front rack lunge if necessary!

PROGRAM C:

Metcon (Time)

4 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The row or bike distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

You may choose between dumbbell (20 reps) or barbell power snatches (10 reps).

For the single 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.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

15 Min AMRAP
10 Goblet Squat
10 Press
10 Sit Up

Ideal Weight for Men: 30-50# DB/KB

Ideal Weight for Women: 10-30# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

For this workout you will perform 10 Goblet Squats or sub, then 10 press to overhead, followed by 10 sit ups or sub.  Keep repeating for 15 min!

For the goblet squat hold your KB/DB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you are unable to stay in a good position in the bottom of the squat - if you collapse or plop - you should lower the weight or do these unweighted.  If you are unable to go all of the way down for injury or pain purposes - you may use a higher target.  We would rather have you go all of the way down with no weight - than partial reps with the weight.

For the overhead press you will hold your weight in both hands at the chest.  (You may also hold 2 lighter dumbbells at the shoulders).  Stand tall, tighten the belly and squeeze the cheeks.  Press the weight all of the way overhead to lock out with the biceps by the ears.  Keep the belly tight!

For the sit ups the goal is to touch the ground behind you - come up and touch your toes.  Do whatever you want with your feet!  You can do butterfly - straight legs - knees bent - anchored.  If you need assistance to come all of the way up you can use a band or something similar to help you up and lower under control.

Lower the number if using assistance.

If you are unable to do sit ups at this time you may sub slam balls or deadbugs instead!  See video for demo of both!

PROGRAM B

Metcon (Time)

Part 1:

For Time

30 Hang Squat Clean Thrusters
30 Toes to Bar

REST 2 Min Before Part 2

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 75# +

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 2:

For Time

2 Rounds
15 Hang Squat Clean Thrusters
15 Toes to Bar

REST 2 Min Before Part 3

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 75# +

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 3:

For Time

3 Rounds
10 Hang Squat Clean Thrusters
10 Toes to Bar

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 75# +

Score:  Total Time

NOTES:

Goal: Under 6 MinUse the same weight for all 3 parts of this workout.  UNLESS you don't make the 6 min goal in the first part.  If that happens lower the weight or change the variation of toe to bar or sub you are using.

For the hang squat clean thruster - deadlift the bar to the waist.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders.  Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.  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 bar off of the shoulders.   Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar.

You may also sub knees up or V-Ups.  All of the way down to regular sit ups if you need to!

PROGRAM A

Metcon (Time)

Part 1:

For Time

30 DB Hang Squat Clean Thrusters
30 Toes to Bar

REST 2 Min Before Part 2

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

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

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 2:

For Time

2 Rounds
15 DB Hang Squat Clean Thrusters
15 Toes to Bar

REST 2 Min Before Part 3

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

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

Score:  Total Time

Goal: Under 6 Min

Metcon (Time)

Part 3:

For Time

3 Rounds
10 DB Hang Squat Clean Thrusters
10 Toes to Bar

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

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

Score:  Total Time

Goal: Under 6 MinUse the same weight for all 3 parts of this workout.  UNLESS you don't make the 6 min goal in the first part.  If that happens lower the weight or change the variation of toe to bar or sub you are using.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar.

You may also sub knees up or V-Ups.  All of the way down to regular sit ups if you need to!

PROGRAM C

Metcon (Time)

Part 1:

For Time

30 Sandbag Hang Squat Clean Thrusters
30 Toes to Bar

REST 2 Min Before Part 2

No RX or RX+ - just use what you've got.  IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)

Score:  Total Time

Goal: Under 7 Min

Metcon (Time)

Part 2:

For Time

2 Rounds
15 Sandbag Hang Squat Clean Thrusters
15 Toes to Bar

REST 2 Min Before Part 3

No RX or RX+ - just use what you've got.  IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)

Score:  Total Time

Goal: Under 7 Min

Metcon (Time)

Part 3:

For Time

3 Rounds
10 Sandbag Hang Squat Clean Thrusters
10 Toes to Bar

No RX or RX+ - just use what you've got.  IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)

Score:  Total Time

Goal: Under 7  MinIF  you don't make the 7 min goal in the first part - lower the number of reps with the bag or change the variation of toe to bar or sub you are using to allow you to finish in that time.

For the hang squat clean thruster - deadlift the sandbag to the waist.  Your feet should be 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 sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, belly tight. Stand up hard and fast.  Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar.

You may also sub knees up or V-Ups.  All of the way down to regular sit ups if you need to!

5 Rounds for Time

30 Taps
10 Dumbbell Bent Over Row Right
10 Dumbbell Bent Over Row Left
20 Mountain Climbers

Idea Weight for Men: 20 - 30# DB or KB

Idea Weight for Women: 8-20# DB or KB

Score:  Time to Complete

NOTES:

For this workout you may choose to do taps or single unders.

For the single arm dumbbell bent over row you will hinge forward at the hips and lean against a bench, box, counter, or even a wall.

Keep the chest lifted and hold the dumbbell or KB in the other hand.

Pull the db or kb to the side of the rib cage by pulling the elbow back.  Lower by bringing the arm all the way back to straight at the bottom.

You will do 10 reps on one side and then 10 on the other.

For the mountain climbers you will be in the top of a push up position.  Make sure the hips aren't up high, and also that the belly isn't sagging.  Keep the belly tight!!

You will bring one knee up to the chest/armpit then lower back down and bring the other one up.  EVERY TIME A KNEE COMES UP = 1 REP!

You may do these elevated if necessary too!

PROGRAM A

6 Rounds for Time

30 Double Unders
12 Push Up Renegade Rows
10 Shoot Throughs

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

RX + Men: 45-50# DBs
RX + Women: 30-35# DBs

Score: Total Time

Goal: Under 20 Min

NOTES:

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM C

6 Rounds for Time

30 Double Unders
15 Supine Ring/Band or Bar Rows
10 Shoot Throughs

Score: Total Time

Goal: Under 20 Min

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right angle for the ring or bar rows-  and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

For the supine ring/band or bar rows - keep in mind that the more parallel you are to the ground - the more difficult these become.  If you can put the feet on the box and go parallel and get all 15 reps in less than 45 seconds are so - great.  If not it's ok to lower the feet a bit to give yourself more of an angle.  Make sure the arms are completely straight at the bottom and pull the chest all the way to the rings/band/bar at the top.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM B

6 Rounds for Time

30 Double Unders
12 Bent Over Rows
10 Shoot Throughs

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 20 Min

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

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

8 KB/DB Swings
6  Burpees

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

NOTES:

The way this works is you will complete 8 swings and then 6 burpees.  Keep repeating for 12 Min!

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 burpee you will place the hands on the ground.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may do knee push up burpees, no push up burpees, or even elevated burpees.

Score is total number of burpees ONLY!

12 Min EMOM
(Every Minute on the Minute for 12 Minutes)

7 KB Swings
Max Reps Burpees

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

RX+ Men and Women: 10 KB Swings Each Minute

Not necessary at all but if you think that you can handle a heavier KB at 120 reps of volume - go for it!

Score: Total number of Burpees ONLY

Goal: 80+ Burpees - can you get over 100?

NOTES:

Originally had this one at 10 swings for everyone but it lit me up - so I made it more realistic for you guys to get more time for burpees.

For this workout the weight you choose for the KB has to be something you can do without breaking.  Choose wisely!

The way this works is at GO - you will start by doing 7 swings.  Then you have the rest of the minute to do as many burpees as possible.  When the clock hits 1:00 - you once again do 7 swings.  Spend the rest of the minute doing burpees.  Do that for a total of 12 min!

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 all of the way overhead!  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 burpee you will place the hands on the ground.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may scale to knee push up burpees, no push up burpees, or even elevated burpees.

Score is total number of burpees ONLY!

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

10 Air Squats
10 Jump, Hop, or Skip Overs

No Weight needed!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 10 Rounds +

NOTES:

For these 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.

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

NO PLOPPING.  Show control throughout!  If you are not able to go all of the way down without collapsing - don't go as low and squat to a target still focusing on heels down, knees out, belly tight, and Chest up.

You may also choose to hold onto something for a bit of stability to allow you to go a bit lower.

For the jump/hop/skip over.  The idea is to jump completely over something - even if that means a chalk like on the ground.  You may choose to face it and jump over - then turn around and repeat.  You may choose to hop over laterally or skip over kind of one foot at a time laterally.

If you are unable to even do the skip you may sub low step ups!

Gunnie SP Re-Test

This workout was originally posted on 01/16/2018.

This workout was created for the best dog that's ever been born - GUNNIE!  Everyone who met him instantly felt connected to him.  It was like he knew how to stare into your soul.  Gunnie had the strongest legs and LOVED to jump!  Do this one in honor of this amazing member of our SP family.

Metcon (Time)

11 Rounds
13 Back Squats
9 Jump Overs

RX Men: 75#, 20-24" Jump Over
RX Women: 55#, 16-22" Jump Over

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

Goal Time: Under 25 MinGunnie was 11 Years Old.  He was born on Sept 13.  This is how we will honor him.  Going to be an emotional one for us...

PROGRAM A

11 Rounds
13 Dumbbell Squats
9 Jump Overs

RX Men: 30-40# DBs, 20-24" Jump Over
RX Women: 20-30# DBs, 16-22" Jump Overs

Any heavier than that is RX +

Goal Time: Under 25 Min

PROGRAM C

11 Rounds
13 Sandbag Squats
9 Jump Overs

NOTES:

For the back squats choose  a weight that you think you will try to do all 13 unbroken each time.  If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you.

For these reps the bar will be on the back. You are welcome to use a rack if you want to.  Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up.  Butt should be lower than the knees at the bottom.  Stand all of the way up at the top of each rep.

For the jump overs the goal is to jump COMPLETELY over something!  So find a height and object you are comfortable with.  You can even just set up a broomstick between 2 chairs or something!  Get creative!  If possible, this should be higher than just your bar with the plates on it.

If you cannot jump for injury or other reasons you will sub 9 no push up burpees.

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

1 Min: Jog, Bike, Single Under, Row, Taps or Low Step Ups

7 Ring Row or Upright Row
7 Overhead Press

Idea Weight for Men: 35-50 # Single KB or DB - OR - SET of 15-25# DBs

Idea Weight for Women: 12-25# Single KB or DB - OR - 8-15 # SET of DBs

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

For this workout you can choose what you would like to do or what you have available for the first part (the 1 Min section).  Whatever you choose make sure it's something and done at a pace that allows you to move through the full minute each time.  Keep an uncomfortable but sustainable pace.

For the ring/trx/parallette or supine bar rows remember that the more parallel you are to the ground - the more difficult these become.  The goal would be do do these in 1-2 sets each time.

Start with a completely straight arm, pull chest all of the way up.  Keep body in a tight position.  Pull elbows back - not OUT!

If you are doing the upright row you will hold your single KB or DB in both hands at the waist.  Pull the shoulders back and down.  Shrug the shoulders and then - like you are zipping up your jacket - pull the elbows high and out side and bring the weight up the body.  Keep the belly tight!  Lower. back dow to a straight arm at the bottom.

For the overhead press you will hold the weight at the chest (if using a single kb or db) or at the shoulders (if using 2).  Press straight up to lockout with the biceps by the ears.  Keep the belly tight and squeeze the butt!

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

Run 200 Meters
10 Pull Ups
10 Push Press

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM A

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

Run 200 Meters
10 Pull Ups
10 Push Press

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

PROGRAM C

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

Row 250 Meters
OR
Bike 15 Cal Men / 10 Cal Women
10 Pull Ups
10 Push Press

RX Men: 95#
RX Women: 65#

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

NOTES:

If first round take you longer than 2:15-2:30 - scale back weight or pull up type to speed its up a bit.

For this workout choose a weight that you don't forsee yourself having to break too much if at all on the push press.  Choose a pull up style that will allow you to keep all 10 to be completed in under 45 Seconds or so each time.

The run distance should take roughly 50 Seconds to 1:15.  If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders or even 1 min of a lower (like 12") step up.

For the pull ups you may choose something that works for your fitness level and equipment.  Some options are:  Strict (lower the number to 5-7) - kipping - jumping - banded - ring/trx row - bar in rack supine row - bent over row.

Make sure you start with a completely straight arm at the bottom and pull all of the way up each time!

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.  Reach the hips back slightly but keep the chest lifted.

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

For Time:

15 Double Dumbbell Snatch
15 Burpee Box Jump Overs
12 Double Dumbbell Snatch
12 Burpee Box Jump Overs
9 Double Dumbbell Snatch
9 Burpee Box Jump Overs
12 Double Dumbbell Snatch
12 Burpee Box Jump Overs
15 Double Dumbbell Snatch
15 Burpee Box Jump Overs

RX Men: 30-40# DBs
RX Women: 20-25# DBs

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

(Gave the slightly lighter option because these get super heavy!  - Don't be a hero or a peacock and choose the right weight).

Scaling option: Switch to Alternating Single Arm Dumbbell Snatches (keep reps the same)

Score: Total Time

Goal: Under 18 Min. (Time cap for the actual event is 12 Min - OUCH!)

PROGRAM B

For Time:

15 Power Snatch
15 Burpee Box Jump Overs
12 Power Snatch
12 Burpee Box Jump Overs
9 Power Snatch
9 Burpee Box Jump Overs
12 Power Snatch
12 Burpee Box Jump Overs
15 Power Snatch
15 Burpee Box Jump Overs

RX Men: 95#
RX Women: 65#

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

PROGRAM C

For Time:

15 Bag/Ball Over Shoulder
15 Burpee Box Jump Overs
12 Bag/Ball Over Shoulder
12 Burpee Box Jump Overs
9 Bag/Ball Over Shoulder
9 Burpee Box Jump Overs
12 Bag/Ball Over Shoulder
12 Burpee Box Jump Overs
15 Bag/Ball Over Shoulder
15 Burpee Box Jump Overs

No RX or RX +.  Use what you've got and get after it!

NOTES:

Ok so these double dumbbell snatches get SPICY!  The main reason people hit pain cave with them is because they get sloppy.  Choose a lighter weight than you use for single arm dumbbell snatches for SURE.  Move well and make sure you keep the back flat and heels down.  Bend your knees at the bottom and control the DOWN!

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

If you don't have dumbbells light enough for you for this movement - switch to single arm DB Snatches (alternating). Keep reps the same.

For the burpees box jump over you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

From that position you will jump onto the box.                                                                                                                                                                                                                                                                               Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you are unable to jump at this time you may step up and down.  If you CAN jump - JUMP! Even if you have to just stack a couple of plates or something!

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

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

20 Mountain Climbers
6 Goblet Squats
6 Sit Ups

Idea Weight for Men: 25-40# KB/DB

Idea Weight for Women: 10-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 +

For the Mountain Climbers you will start in the top of a push up position.  You will make sure the belly is tight and there is no sagging or snaking.  Bring one knee up to the chest/armpit area - then take it back down and switch knees.  You can do this as fast or as slow as you are comfortable.  Keep the butt down and belly tight!  Each time a knee comes up = 1 rep.  So for the set of 20 you end up bringing each knee up 10 times.

For the goblet squats you will hold a single KB or DB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you tend to plop or collapse at the bottom - or can't keep the chest up/weight in the heels with the weight- you may sub air squats!  If going all of the way down causes any pain in the knees or back you may squat to a target that is a bit higher.  Still focus on keeping weight back, knees out, and chest lifted though!

For the sit ups - ideally you will touch the ground behind you at the bottom and come up and touch your toes.  You may use your arms to build momentum and put feet in whatever position is comfortable.

If you are unable to come all of the way up you may use assistance from a band.  We would really like to start strengthening the whole range of motion.

If you are unable to do sit ups at this time because you are pregnant/postpartum or injured a couple sub options we love are:

Slam Balls
or
Deadbugs

See demo!

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible In 8 Min)

20 Double Unders
8 Front Squat
8 Toes to Bar

Rest 3 Min After Part 1 Before Part 2!!

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Rounds + Any Additional Reps

Goal: 4-5 Rounds+

PART 2

Part 2:

6 Min AMRAP
(As Many Rounds and Reps as Possible In 6 Min)

15 Double Unders
6 Front Squat
6 Toes to Bar

(Use same weight as Part 1)

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Rounds + Any Additional Reps

Goal: 3-4 Rounds+

PROGRAM A

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible In 8 Min)

20 Double Unders
8 DB Front Squats
8 Toes to Bar

Rest 3 Min After Part 1 Before Part 2!!

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

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

PART 2

Part 2:

6 Min AMRAP
(As Many Rounds and Reps as Possible In 6 Min)

15 Double Unders
6 Front Squat
6 Toes to Bar

NOTES:

Choose a weight that is challenging for you.  That you THINK you can do without breaking but aren't POSITIVE about it.

The double unders shouldn't take you longer than 45 seconds or so. If you are new to double unders and will be doing super small sets - the best option would be to sub dumbbell hop overs (our favorite sub) or double rep singles (works but not as good)!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and 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.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the toes to bar you should be able to do these in 2 sets.  You can modify to knees up or if you don't have a bar to hang from you can also sub V-Ups or even regular sit ups.

12 Min EMOM
(Every Minute on the Minute for 12 Min)

2 Inchworms
8-10 KB/DB Swings

Idea weight for Men: 25-40# KB/DB

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

Score: Don't worry too much about it - enter the weight of your KB or DB for this one

Goal:  Complete the work in 1 min every time.

NOTES:

This workout is desinged that every minute for 12 minutes you do the same amount of work.  So for this workout you will do 2 inchworms and 8-12 KB swings every minute.

Choose the number of KB swings to allow you to finish the work in the minute with roughly 10-15 seconds rest.

For the inchworm you will place your hands on the ground in front of your feet.  Walk your hands out to the top of the push up position and perform a push up (place the knees down if needed).  Touch the chest and thighs to the ground.  Press completely to lock out.  Then walk your hands back to your feet.  Stand up.

After 2 of those

You will do 8-12 KB or Dumbbell Swings.

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!

If you finish your 2 inchworms and swings and still have time left in that minute - you get to rest until the next minute starts!

If you start out with 8 and feel like you can go up - do it!  If you start higher and need to go down - do it!

EMOM 12 Min
Every Minute on the Minute for 12 Minutes

1 Wall Walk
5 Hang Power Cleans

RX: Do it as written!

RX +: 2 Wall Walks Instead of 1

Score: The Weight You Choose!

Goal: As Heavy as You Can Move Safely In Unbroken Sets of 5

PROGRAM A

EMOM 12 Min
Every Minute on the Minute for 12 Minutes

1 Wall Walk
7 Hang Power Cleans

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

RX + Men: 2 Wall Walks Instead of 1 - 50# DBs

RX + Women: 2 Wall Walks Instead of 1 - 35# DBs

Score: Don't worry too much about score for this one.  BUT put how many rounds you are able to complete without the clock catching up to you.  So if you finish all 12 rounds within the minute - your score is 12.

Goal: Good Wall Walk Practice In and A Nice Shoulder Pump! Ha ha.

PROGRAM C

EMOM 12 Min
Every Minute on the Minute for 12 Minutes

5 Handstand Push Ups
5 Hang Power Cleans

RX: Do it as written!

Score: The Weight You Choose!

Goal: As Heavy as You Can Move Safely In Unbroken Sets of 5

NOTES:

For this you will perform the wall walk and the 5 hang power cleans every minute.  The goal is to go as heavy as you can on the cleans (still moving safely) and also making it in the entire minute each time.

Use the same weight for the whole thing.  UNLESS you realize you chose too light or too heavy a few minutes in.

For the wall walk you will start in the bottom of a push up with the feet against the wall.  You will start walking the feet up the wall and press up to the top of the push up and walk your hands back.  Keep the belly tight - no sagging hips!  Ideally you will walk all of the way back to the wall until the chest touches.  Then you will walk the hands back out away from the wall and walk the feet down the wall.  No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.  Or do pike ups on the box.
 

For this you will start in the top of a push up position with the feet on a bench or box.  You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top.  You will then walk yourself back out.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat.  Stand to complete.

12 Min AMRAP
10 KB/DB Deadlifts
30 Seconds Taps, Jog, Single Unders, or Low Step Ups

Idea Weight for Men: 35-55# Single KB or DB -OR- 20-30# Dumbbells

Idea Weight for Men: 12-25# Single KB or DB -OR- 8-15# Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps!

Goal: 8 Rounds +

You can perform the deadlifts with a dumbbell in each hand on the outside of the feet. OR - If you are new to deadlifting or have really tight hamstrings or any back issues, do the version of the deadlift with a single object between the feet.  This will keep your chest up more and your back in a safer position!

Either way the main focus is on keeping the belly tight, chest up, and heels down!  Bend the knees at the bottom of 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 30 Second part you may choose, jog, taps, step ups, single unders - or even row or bike!  Push the pace a bit since it's only 30 seconds at a time!

4 Rounds

10 Deadlifts
Run 200
10 Deadlifts

Rest 1 Min Between Rounds

RX Men: 165-185#
RX Women 115-135#

RX+ Men: 205# +
RX + Women: 145# +

Score: SLOWEST ROUND ONLY

Goal: Under 2:15  (Slowest Round Score)

PROGRAM A

4 Rounds

12 Dumbbell Deadlifts 2 Head Touch
Run 200
12  Dumbbell Deadlifts 2 Head Touch

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women 25# DBs

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

Score: SLOWEST ROUND ONLY

Goal: Under 2:15  (Slowest Round Score)

PROGRAM C

4 Rounds

10 Deadlifts
Row 250
OR
Bike 17 Cal Men / 12 Cal Women
10 Deadlifts

Rest 1 Min Between Rounds

RX Men: 165-185#
RX Women 115-135#

RX+ Men: 205# +
RX + Women: 145# +

Program C option: Swap the deadlifts for some sandbag over shoulder reps!  Use what you've got!

NOTES:

Choose a deadlift weight that will allow you to go almost - if not completely unbroken for these.  Moving well of course.  If you end up breaking slightly here and there - totally fine.  But we are shooting for rounds under 2:30 or so every 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. 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.

The Run distance should take you roughly 1:00 or less.  Since it's only once and there is rest between rounds - the idea is to run HARD for these.

If you are unable to run for space or weather reasons you may sub 50 (or roughly 1 min) of double unders for each round!  May also sub singles (1 min).

5 Rounds for Time:

10 Squats
10 Burpees
10 Squats
10 Ring/TRX or Bent Over Row

No weight needed unless doing bent over rows - use light dumbbells!

See below for low ceiling or no ball options.

Score: Total Time

Goal: Under 20 Min

NOTES:

For the squats 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.

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

For the burpees you place your hands on the ground, jump or step your feet out, get your chest and thighs to the ground, jump or step your feet back in - stand up - JUMP and clap overhead!

You may sub knee push up burpees or even elevated burpees (good for prego mamas and for some injuries etc) if necessary!

More Squats....

For the rows remember that the more parallel your body is to the ground the more difficult these will be.

Make sure you start with completely straight arms and pull the all of the way chest for row variations.

If doing bent over rows with dumbbells - hinge slightly at the hips.  Keep the heels down chest up and allow a slight bend in the knees.  Pull the elbows back so that the dumbbells hit the rib cage at the top of the movement.

PROGRAM A

2 Rounds for Time

30 Wall Balls
30 Burpees
30 Wall Balls
30 Pull Ups

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

RX +: Shoot for Under 15 Min. (In other words - go faster)

Ideal Ball Target Height is 9-10'

See below for low ceiling or no ball options.

Score: Total Time

Goal: Under 20 Min

NOTES:

O. M. G.

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 have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single moderate weight dumbbell (like the video) or 2 light dumbbells/bar.

For the burpees you place your hands on the ground, jump or step your feet out, get your chest and thighs to the ground, jump or step your feet back in - stand up - JUMP and clap overhead!

You may sub knee push up burpees or even elevated burpees (good for prego mamas and for some injuries etc) if necessary!

More Wall Balls....

For the pull ups - it's only 60 which isn't a crazy amount but it's a big chunk in a row.  So, with that said - you want to choose a style where you can do at least 7-10 on that first set each time.  Good sub options if you aren't able to do pull ups efficiently yet are, jumping pull ups, banded pull ups, ring rows, or rows on a barbell in a rack, trx rows, seated band pull downs, or for this one a bent over row would work too.

If you want to do strict pull ups - cut the reps to 15.

Make sure you start with completely straight arms and pull the chin all of the way over or rings/bar to the chest for row variations.