PROGRAM B:

5 Rounds

Each Round is:

7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

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

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, 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! 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 8 you end up doing 4 on each side.

PROGRAM A:

5 Rounds

Each Round is:

7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges

Rest 1 Min

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

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

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 DB front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the DB front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

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 6 you end up doing 3 on each side.

PROGRAM C:

5 Rounds

Each Round is:

2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 3 Muscle Ups
RX + Women: 75# + / 3 Muscle Ups

Muscle Ups may be Bar or Ring

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 2 muscle ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the muscle ups you may even lower the number to 1 rep if necessary to keep moving in this workout.  That will still end up being 15 total.  You may choose bar or ring for this.

You may even choose to do a jumping bar or ring muscle up, banded, or feet assisted transition just for practice if you want to.

Or if you end up wanting to do the first round or 2 with muscle ups and then the rest with pull ups - that is ok too!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, 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! 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 8 you end up doing 4 on each side.

PROGRAM A:

For Time:

40 Front Rack Lunges
100 DB Snatch
40 Front Rack Lunges

RX Men: 40-50# DB
RX Women: 25-35#

RX Plus Men: 60#+ DB
RX Plus Women: 40#+ DB

Goal: Under 12 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!  You will hold the dumbbells on the shoulder for this workout.

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

For the dumbbell snatch you will use only 1 dumbbell and alternate arms each rep.

Pull the dumbbell from between your feet with a straight arm, slight bend in the knee, heels down!  Stand and finish with the legs fast!  Shrug then pull the elbow high and punch the dumbbell up! You can also pull yourself slightly under the dumbbell as well!

PROGRAM B:

For Time:

40 Front Rack Lunges
50 Power Snatch
40 Front Rack Lunges

RX Men: 95#
RX Women: 65#

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

Goal: Under 10 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

For the power snatch you will pull the bar from the ground with a wide grip and straight arms.  There should be a slight bend in the knees with the heels down and chest up.  Stand up hard and fast with the arms still straight - shrug - pull the elbows UP high then punch the bar overhead as you press yourself under into a partial overhead squat.  Stand to complete each rep.

You may also choose to do 100 dumbbell snatches with:

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

RX Plus Men: 60# DB +
RX Plus Women: 45# DB +

PROGRAM C:

For Time:

40 Sandbag Front Rack Lunges
50 Sandbag Over Shoulder
40 Sandbag Front Rack Lunges

No RX or RX +:  LOWER THE NUMBER OF OVER THE SHOULDER if your bag is heavy or if that number will take you WAY over the goal time!

Goal: Under 10 Min

NOTES:

Super simple one today guys!

The lunges may be walking, in place stepping forward or in place stepping back!

No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout.  Alternate legs with each lunge and stand all the way up each time!

Hold the bag as high on your shoulders as possible and keep that chest up/belly tight.  If you normally get super tight in your low back with lunges - putting the bag on your shoulder or on your back may help ease that a bit.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!