EMOM 15 Min
(Every Minute on the Minute for 15 Min)

1 Wall Walk
8-12 Step Up Overs

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

RX +: Go up to 2 Wall Walks

RX + OPTION: Sub wall walk(s) for 10-20' of handstand walking!

Box height to shoot for 18-20" (women) / 22-24" (men)

Score: Don't worry too much about it today.  Just enter 15 (for the minutes) and enter in comments what weight you used and how many step up overs you were doing.

Goal: Choose something that is challenging for you, but allows you to move safe and well throughout.

PROGRAM B

EMOM 15 Min
(Every Minute on the Minute for 15 Min)

1 Wall Walk
8-12 Sand Bag Step Up Overs

No RX or RX + for the sandbag weight.  Roughly 30# + for women and 50# + for men is good.  Use what you have.

RX +: Go up to 2 Wall Walks

RX + OPTION: Sub 10-20' Handstand walk for Wall Walk(s)

Box height to shoot for 18-20" (women) / 22-24" (men)

Score: Don't worry too much about it today.  Just enter 15 (for the minutes) and enter in comments what weight you used and how many step up overs you were doing.

Goal: Choose something that is challenging for you, but allows you to move safe and well throughout.

NOTES:

For this workout you will do the same thing every minute for 15 minutes.  So each minute will start with 1 wall walk.  Then you will choose an appropriate, but challenging for you, number of dumbbell step up overs to perform after the wall walk.  We want you to get at least 15 seconds of rest each round (at least until the end) but no more than about 20 seconds of rest. Find that sweet spot.

For the wall walks you will start in the bottom of the push up position with the feet against the wall.  Press to the top of the push up and start walking the feet up the wall.  Walk the feet up the wall and walk the hands back toward the wall.  Keep the belly tight and fight from overextending.  The goal is to get the chest all the way to the wall.  THEN walk the hands back out and control the feet back down the wall.  Come all of the way to the bottom of the push up.

You may sub pike walk outs or inchworms!  If you choose one of these go up to 2 per round.

You may also scale up (although technically it's not easier just different) to handstand walks!

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

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

If you don't have matching DBs or KBs you may also sub holding a plate at your chest.

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

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

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Run 200 Meters
Max Reps DB Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Run 200 Meters
Max Reps Toes to Bar / V Ups

Rest 1 Min

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

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

PROGRAM B

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Run 200 Meters
Max Reps Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Run 200 Meters
Max Reps Toes to Bar / V Ups

Rest 1 Min

RX Men: 75#
RX Women: 55#

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

Score:  Combined total of hang squat cleans and toes to bar at the end!

Goal: 100 +.

PROGRAM C

4 TOTAL Rounds

Each Round is:

On a 2 Min Clock:
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
then
Max Reps Hang Squat Cleans

Rest 1 Min

On a 2 Min Clock:
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
then
Max Reps Toes to Bar / V Ups

Rest 1 Min

RX Men: 75#
RX Women: 55#

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

NOTES:

SO from 0:00 to 2:00 on the clock you wil run 200 meters and then spend the rest of the time getting as many hang squat cleans as possible.  When the clock hits 2:00 you will rest until 3:00.  Then, from 3:00-5:00 you will run 200 meters and then do as many reps as possible of toes to bar or v-ups.  Then you will rest until 6:00.

Repeat that WHOLE thing 3 more times (total of 4 rounds).

You will want to choose a weight that you think you will always be able to pick it up and do at least 5.  We are shooting for 12 or more per round (of each).  Some of you may be able to go much heavier than what is listed - some obviously should go lighter!

If you are unable to run for space or weather reasons you have a few options.  You can sub 1 min of double or single unders.  1 min of taps.  Or even 1 min of no push up burpees.

For the hang squat cleans bring the bar to the hips with the grip outside of the legs.   Dip by hinging at the hip slightly and allowing the bar to travel down the leg.  Keep heels down, chest lifted and bar close.  Arms are straight.  Stand up hard and fast.  Shrug.  As the bar travels up the body keep it close by bringing the elbows high and outside. Pull YOURSELF down and bring the elbows around fast.  Land in the squat with elbows high! Heels are down, butt lower than knees, knees out, chest up and belly tight.  No plopping!! Stand.

For the toes to bar you may sub knees up or v- ups.  You can even sub regular sit ups if necessary to get 12 or more per round.

Mommas - our fave sit up subs for pregnancy/post are ball slams or kb swings.  Ball slams are better for this workout if you can make it happen.  If not sub no push up inchworms.

15 Min AMRAP
5 KB / DB Deadlift + Upright Row
5 Push Up
5 Air Squats

Idea weight for Men: 25-55# KB OR 15-30# DBs

Idea weight for Women: 12-35# KB OR 10-20# DBs

Score: Total number of completed rounds + any additional reps

Goal: 12+. Can you get 15 or more?

For this one you can either use one KB or a pair of light dumbbells.

For the deadlift + upright row with a single kettlebell the bell will be between the feet.  Heels are down, knees are bent.  Hinge at the hips but keep the chest lifted and back flat.  Both hands are gripping the dumbbell.  Arms are straight.  Drive through the heels and lift the chest to bring the weight to the waist.  From here, shrug the shoulders, keep shoulders pulled back, and pull the elbows high and outside to brint the kb to chest height.  Then, lower to the waist, hinge at the hips, keep the chest lifted, and finally bend the knees to bring the KB back down to the ground.

If you are using 2 dumbbells you will start with them outside of the feet.  Arms are straight, heels are down, chest is lifted.  The rest of the movement is the same!  Deadlift, pull the shoulders back, shrug - pull the elbows high and outside.

For the push ups you may do regular push ups.  Knee push ups, or even elevated push ups with a bar in a rack, on the side of a bench or box.  Keep the belly tight.  No sagging or snaking.  Get the chest all of the way down at the bottom and lock out completely at the top.

For the squats you will stand with your feet shoulder width apart.  Keep the heels down and lift the chest/tighten the belly.  Reach the butt back and down keeping the heels down. Drive the knees out.  Keep the chest lifted and belly tight.  If you can, get your butt lower than your knees at the bottom.  Heels are down, knees out, chest up, belly tight.  Drive throug the heels to stand.  Keep pushing those knees out!

If you are unable to go all of the way down at this time for pain or injury reasons.  Or if you tend to collapse at the bottom - you may work with a target that is a bit higher!

5 Rounds
Each Round is:
3 Min AMRAP
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 min between 3 Min Cycles

RX Men: 135#
RX Women: 95#

PROGRAM A

5 Rounds
Each Round is:
3 Min AMRAP
3 DB Power Cleans
6 Push Ups
9 Air Squats
Rest 1 Min between 3 Min Cycles

RX Men: 40-50# DBs
RX Women: 30-35# DBs

Score is total rounds completed across all 5 cycles plus any additional reps.

NOTES:

Score total completed rounds across all 5 cycles, plus any additional reps.

This is a benchmark workout so make sure to record your scores so you can find them easily any time.

The way it works is you do as many rounds of the 3-6-9 as possible in 3 minutes.  Then you rest for 1 minute and start over.

You do not start where you left off.  You always start back with a fresh round.

Score is total completed rounds and add up any additional reps.

The weight you choose to use should allow you to hit the set of 3 power cleans unbroken every time.

Make sure you are pulling under it at least a little to be more efficient, even if it feel light at first.

The push up style that you choose should also allow you to always hit 6 for the most part, at least in the first few AMRAPs.

Feel free to move as fast as possible on the squats, but really make sure you are hitting depth and standing all of the way up.

For Time:

Run 800 Meters
40 KB Swings
20 Dips

Run 400 Meters
30 KB Swings
15 Dips

Run 200 Meters
20 KB Swings
10 Dips

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

RX+: Go FASTER

Score: Total Time

Goal: Under 15 Min

PROGRAM C

For Time:

Row 1000 Meters
OR
Bike 60 Cal Men /  45 Cal Women
40 KB Swings
20 Dips

Row 500  Meters
OR
Bike 30 Cal Men/ 20 Cal Women
30 KB Swings
15 Dips

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
20 KB Swings
10 Dips

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

RX+: Go FASTER

Score: Total Time

Goal: Under 15 Min

NOTES:

Super Simple one and if you are still traveling and don't have a way to do dips really - just match the number of KB Swings and sub push ups.

For the run distances the 800 should take 3-4 min.  The 400 - 90 seconds to 2:15, the 200 - :45 - 1:10.  If you are unabel to measure just keep to those times.

Also if you are unable to run due to weather or space restrictions - or injury - you may choose to do those time domains of low step ups, double/single unders, or even taps.

For the KB Swings you may also use a single dumbbell.  You will hold the weight with both hands.  Feet are roughly under the shoulders.  Heels are down.  Arms are long and straight.  Hinge at the hips, keeping the chest up and back flat.  Allow a slight bend in the knee and pull the weight back between the legs.  Stand up hard and fast using the power of the legs to swing the weight up!  Like you are going to throw it.(Don't throw it).  Guide the weight up with the upper body until it's over the top of your head.  Keep the belly tight!

Allow gravity to lower the weight but keep it  under control.  Keep the chest up, back flat, and heels down!

For the dips you may do ring or stationary.  You may also do them between 2 benches, boxes, counter tops - whatever!  You may use bands or even a slight jump.  Do NOT do a jump and slow lower today - that is more for strength building and not for the middle of a workout.  You can even do them off the end of a bench or chair.

The goal here will be to get the shoulders lower than the elbows at the bottom.  Lock out completely at the top.

12 Min EMOM
(Every Minute on the Minute for 12 Minutes)
3 Burpees
6 Lunges (alternating)

So at the start of the clock you will do 3 Burpees and 6 Lunges.  Then REST the rest of the minute.  Repeat this every minute for 12 min.

If you are getting MORE than 20 seconds rest - try going up to:

4 Burpees
8 Lunges (alternating)

Just enter your score as 12 (for the rounds) and put what reps you were doing per minute in the comments!

So for this one you will want to find the amount of reps that you can hold every minute for 12 minutes.  So you can start with the 3 and 6 and if that's too easy go up to 4 and 8 - or even 5 and 10!

For the burpees you can do regular burpees getting your chest and thighs to the ground at the bottom, then jumping or stepping your feet in and jumping up and clapping!

Feel free to go to the knees if you need to.  Take the push up out if you are having any shoulder issues, or if there is a belly in the way.  You can even do elevated burpees!

For the lunges you will alternate feet with each step.  You can do forward, backward, or walking lunges.  Each lunge counts as 1 rep.  So a set of 6 will end up being 3 per leg.

Make sure you take a long enough step each time so that your front heel is down when your back knee lightly touches the ground.  Drive through the heel to stand fully between reps.  Make sure to control the knee and don't allow it to cave in.  Use assistance if you need to and shorten the range of motion, or switch to air squats or step ups if you experience any pain!

12 Min EMOM
(Every Minute on the Minute)
4 Devil Press
4 Overhead Lunges Right Arm
4 Overhead Lunges Left Arm

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

RX + : Go up to 5-5-5

PROGRAM B

12 Min EMOM
(Every Minute on the Minute)
4 Clean and Jerk
4 Overhead Lunges (Alternating)

RX Men: 95#
RX Women: 65#

RX+ : Go up to 6-6

RX + OPTION: Choose a heavier weight.

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

PROGRAM C

12 Min EMOM
(Every Minute on the Minute)
4 Sandbag Over the Shoulder
4 Sandbag Front Rack Lunges

As far as weight goes - USE WHAT YOU'VE GOT!

RX + : Go up to 6-6

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

**For this version you may also sub overhead lunges with a barbell or 8 Single arm lunges with dumbbells (4 per side)

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

NOTES:

For this one you can pick your weight and pick your reps.  It will of course add up.  You will want to make sure that you can complete the work (especially at first) in about 40-45 seconds.  Feel free to even go up to six reps of each if you can make it happen for all 12 minutes!

For the devil press you will start with the dumbbells on the ground and the hands on the dumbbells.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up to the top of the push up.  Jump or step your feet in so that they are outside of the dumbbells.  Keep the heels down, bend the knees, lift the chest.  From this position stand hard and fast driving through the legs.  Finish with the legs keeping the dumbbells close to the body. Shrug the shoulders, then guide the dumbbells up with the arms, finishing with a press to lock out with the biceps by the ears.

SHOW CONTROL when lowering the dumbbells back down!  Keep the heels down and back flat.  Bend the knees!

If you need a scale for the devil press and don't have lighter dumbbells you can always do a plate burpee or even a burpee + KB swing!  All of the way down to just a regular burpee!

For the overhead lunges you will only need one dumbbell.  You will do the reps with one arm locked out - bicep by the ear and then the other.  Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

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.

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

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

For Time:

3 Rounds
Run 400
21 Thrusters

Rest 3 Min

3 Rounds
Run 300
15 Thrusters

Rest 3 Min

3 Rounds
Run 200
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)

Goal: Under 30 Min TOTAL

PROGRAM A

For Time:

3 Rounds
Run 400 meters
21 DB Thrusters

Rest 3 Min

3 Rounds
Run 300 meters
15 DB Thrusters

Rest 3 Min

3 Rounds
Run 200 meters
9 DB Thrusters

RX Men: 30-40# DBs
RX Women: 15-25# DBs

RX + Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX + Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for RX Plus you just go up in weight for each new 3 round section)

PROGRAM C

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

NOTES:

Oh man-

If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time!  Which means for the 21s that you will do at LEAST 7-7-7 or something like that.  Make sense?  Ideally it's something you will get done in 1-2 sets.

If you are unable to run for weather or space restrictions, you can sub double unders, hop overs, or single unders.

If you choose the run the distances should be 400 (between 90 seconds to 2 min) - 300 (around 60-75 seconds) - 200 (under 1 min).

For the double under portion - if 75 will take you more than 2 min, you may scale the number down OR just do as many as you can in 90 seconds.  For the round of 50 - if it will take you more than about 1 min - lower or do as many as you can in 1 min.  For the 25 - it should take about 30 seconds.

We don't want this workout to be 30 min of you failing double unders!  SO choose one of those options!

For the thrusters you will have the bar on your shoulders.  Get the elbows high but keep a full grip!  Squat down by reaching the butt back and down.  Keep the heels down and drive the knees out.  On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.

Press the bar to lockout overhead!  Keep the ribs down!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
10 Unweighted Step Ups

Idea weight for Men: 25-40# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total number of completed rounds + any additional reps

Goal: 6 Rounds +

This one is VERY similar to the regular programmed workout.  So a great one to do with family and friends of different levels if you get the chance!

You may use either a kettlebell or a single dumbbell for the swings.  If you feel your dumbbell is too light and you want a challenge - you can also hold one in each hand and swing 2.  Just make sure that you can keep good positions and control the weight - keep the heels down and chest up the whole time.

For the swings your feet will be under the shoulders with the heels down.  Hinge at the hips but keep the belly tight, chest lifted, and back flat.  Bend the knees slightly.  The DB or KB is between the legs in both hands with straight arms.  Stand up hard and fast using the power from your legs to help make the DB/KB weightless.  Finish by guiding the weight up to eye level.  Avoid arching or leaning back. Squeeze the butt and legs at the top.

Allow gravity to bring the bell back down, but keep the heels down and chest lifted!

For the step ups - find a height that challenges you but that you are comfortable stepping up AND down safely.  You may use a box, bench, stack of plates, some stairs - whatever!  These step ups are unweighted.  You will alternate feet with each step at the bottom.

Put your WHOLE foot on your step.  Don't allow the knee to cave in as you step.  Drive through your heel and do your best not to assist with your arms.

Men shoot to be around 20" or higher.  Women 15" or higher if possible.  If not - find what works for you!

4 Rounds
25 Pull Ups
25 Push Ups
25 Box Jumps

RX+: 5 Rounds

In order to be eligible for RX+ you must finish the first 4 rounds under 15 Min.

Score: Total Time

Goal: Under 20 Min

PROGRAM C

4 Rounds
5-7 Muscle Ups (Bar or Ring)
15 Handstand Push Ups
25 Box Jumps

RX+: 5 Rounds

In order to be eligible for RX+ you must finish the first 4 rounds under 15 Min.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this workout it is 100 reps of each thing!  If this is A LOT for you - choose from 1 of 3 options.  Either give yourself an absolute cut off of like 22-24 min OR lower the reps of each to 15, OR lower to 3 rounds!  We don't need you TOO over the top sore on Thanksgiving!  We would rather see you moving the whole time for 15-20 min than standing around a lot waiting until you are ready to do another push up!

For the pull ups you can choose whichever option works for you!  You can even go strict if you want to work those in.  If you do that, cut the number to 12-15 reps per round.

You can also kip, use the band, do ring or TRX rows, do rows on a bar in the rack, Parallette rows.  We prefer you don't do jumping pull ups for a workout that ALSO has box jumps if possible.  Lots of other options for this one.

If you don't have a way to do pull ups today - no worries.  Sub a KB or DB swing.

For the push ups you may sub knee push ups, or elevate push ups!  Choose a style that is challenging for you, but that you can get through those 25 reps in about 1-2 min or less.

For the  box jumps the ideal height is about 24" for men and 20" for women.  If you are unable to jump on a box that high because you aren't ready for it - jump on something lower!

If you don't have a box you can always use a bench, or something else sturdy!  If you don't have something sturdy to jump on - find something easy to jump over!

If you are unable to jump at this time - you may perform step ups for this part!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Squats
8 Lunges (Alternating)
6 Push Ups

No weight needed today!!  I know a lot of travel is coming up this week so this one will be great!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

This one will light up the legs, but I think you guys will will crush it!

If you are super new to the program you can lower the numbers of squats and lunges to 6 and 6 also. OR you can lower the time to 8 min.

For the squats you will stand with your feet shoulder width apart.  Heels are down. Stand tall with the chest up and belly tight.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight!  We would love to see you get your butt lower than your knees at the bottom with NO rounding of the back or collapsing.  Also at the bottom the heels should be down and the knees out.

If you are unable to go that low and keep a good position, or if you have any pain, try holding on to something like the side of the pull up rack or a chair etc. and still go all of the way down.  OR you could use a target that is a bit higher.  Still the focus should be on keeping the heels down, knees out, and chest up.

For the lunges you may choose to do reverse stepping, forward stepping, or walking.  Make sure you take a long enough step that your front heel is down when the back knee LIGHTLY touches the ground.  If you are unable to go all of the way do the ground with no pain or without collapsing - again try using assistance or just cut the distance a bit.  Keep that front heel down at all costs though and keep the chest up!  Also work to avoid the front knee caving IN!!!

For the push ups you can go to the knees or even elevated if you need to!  Either way bring your chest all of the way down with the belly tight!  Press all of the way back up!

No sagging or snaking!

For Time:

50 Thrusters
40 Overhead Squats (or Front Squats)
30 Toes to Bar
20 Front Rack Lunges
10 Handstand Push Ups (or Strict Press)

(see description for lots of scales)

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: Under 15 Min

PROGRAM A

For Time:

50 DB Thrusters
40 Single Arm DB Overhead Squats (or 2DB Front Squats)
30 Toes to Bar
20 DB Front Rack Lunges
10 Handstand Push Ups (or DB Strict Press)

(see description for lots of scales)

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

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

NOTES:

So for this workout the VetWod official is with the overhead squats and handstand push ups.  We realize many of you are still working on that overhead strength and stability so we are giving you the option to choose between front squats or overhead squats and between handstand push ups (or sub) or a strict press.

The official weight for VETWOD is 95/65.

Of course if the RX weight won't allow you to finish around or before that 15 min mark - go LIGHTER!  Find something that you can do at least 10 thrusters with to start off!

For the thrusters the bar will be on the shoulders with the elbows high.  Feet are under the shoulders with the heels down.  Chest up belly tight.  Reach the butt back and down as you drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing in the back. Stand up hard and fast to pop the bar off of the shoulder.  Move the face back and finish with a press to lock out over the middle of the body.  Belly tight!

For the Front or Overhead squats the squat is the same!  Butt back and down, heels down, no plopping, knees out, butt lower than knees, chest up!  If you are overhead squatting you will have a wide grip that will allow you to stay locked out but also pull the bar back to keep it over the middle of the foot/body as you squat.  Drive into the bar.  Keep pushing up!  Try to keep the armpits facing forward.  Stand all of the way up at the top.

For the toes to bar you can sub knees up, v- ups, or weighted/regular sit ups!  Pick something that you can do in 4 sets or less.

For the front rack lunges the bar will be back on the front of the shoulders again with the elbows high.  This can be done as a forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step that the front heel stays down when the back knee touches lightly.  Keep the chest up and belly tight.  Alternate feet with each step!

HSPU can be kipping, strict, pike on box or sub a strict press!

5 Rounds
10 Push Up + Renegade Row
Run 200 Meters
15 DB Burpee Deadlift
Run 200 Meters

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

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

Score: Total Time

Goal: Under 25 Min

PROGRAM B

5 Rounds
15 Deficit Push Ups
Run 200 Meters
15 Deadlift + Bent Over Row
Run 200 Meters

RX Men: 115#
RX Women: 75#

RX + Men: 135# + / Also go up to 20 Push Ups
RX + Women: 95# + / Also go up to 20 Push Ups

Push Up Deficit Should be roughly 3-4"

Score: Total Time

Goal: Under 25 Min

PROGRAM C

5 Rounds

10 Push Up + Renegade Row

Row 250 Meters OR Bike 15 Cal Men/10 Cal Women

15 DB Burpee Deadlift

Row 250 Meters OR Bike 15 Cal Men/10 Cal Women

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

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

Score: Total Time

Goal: Under 25 Min

NOTES:

Fun little Saturday good times here guys!

For this workout if you are unable to run for space or weather purposes - you can sub 1 min each time of double or single unders or even step ups!

For the push ups + renegade row you will have your hands on the dumbbells.  Lower yourself to the bottom of the push up with your chest and thighs on the ground.  Keep your belly tight (no sagging or snaking) and push back up to the top.    From here you will pull your elbow back and keep the dumbbell close and pull into the side of the rib cage.  Lower dumbbell back to the ground and repeat on the other side.  That is 1 rep.  Complete 10 total reps!

If these are super difficult for you and you aren't getting 10 in less than about 90 seconds max - you may switch to a push up + 2 shoulder taps!

For the dumbbell burpee deadlift you will again have the hands on the dumbbells.  Get your chest and thighs to the to the bottom.  Press up.  Jump or step the feet in.  Make sure the heels are down, knees are bent, hinge at the hips, belly tight, and chest is up.  Dumbbells should be just outside of the feet.  Stand with the dumbbells.  Lift the chest and squeeze the cheeks!  Keep the chest up and heels down as you lower the dumbbells back down to the ground.

10 Rounds
12 KB/DB Deadlift
8 Sit Ups / Slam Balls
6 KB/DB Clean and Press

Idea Weight for Men: 35-55# Single DB or KB - OR 15-25# Pair of DBs

Idea Weight for Women: 12-24# Single DB or KB - OR 8-15# Pair of DBs

Score: Total Time

Goal:  Under 20 Min

For this workout you may use a single DB or KB, or you may use a pair of light dumbbells.

For the deadlifts if you are using a single kb or db - it will be performed from between the feet.  If you are using 2 you will have one in each hand just outside of the feet with a more narrow stance.

Either way you will want to make sure the heels are down, knees are bent and chest is lifted!  Belly tight.  To stand with the weight you will press through your heels and lift your chest.  Squeeze your butt and stand all of the way up.  If your back rounds due to flexibility - don't go all of the way to the ground.  If it round because the weight is too heavy - lower it down or lower the reps!

For the next part you will choose between sit ups or slam balls.  Slam balls are a great option for pregnant or postpartum mamas while they are avoiding the core movements.  If you don't have a slam ball you can also sub kb or db swings.

On the sit ups we would love to see you touch your shoulders at the bottom and come ALL of the way up and touch your toes if possible.  You may even use a band for assistance to come up if necessary.

For the KB/DB hang clean and press - again you can use a single KB/DB or a pair of DBs.

For the single it will be in BOTH hands and for the double - one in each hand.  You will start standing with the weight at your hips.  Dip slightly keeping chest up and heels down.  Don't allow the knees to cave in.  Stand up fast and rotate the hands around as the weight comes to the shoulders.  Try to think about using your legs and hips more than your arms.

Then simply keep the belly tight and press the weight all of the way to lock out over your head!

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 Toes to Bar / V-Ups
8 DB Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Single Dumbbell Thruster Right
8 Single Dumbbell Thruster Left

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 40# DBs
RX  Women: 25# DBs

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

Score: TOTAL TIME INCLUDING REST!!

Goal: Under 22 Min TOTAL

PROGRAM B

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 Toes to Bar / V-Ups
8 Barbell Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Barbell Thrusters

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 95# (25# DB for Snatch)
RX  Women: 65# (25# DB for Snatch)

RX+ Men: 115# + (50# DB for Snatch)
RX + Women: 75# + (35# DB for Snatch)

Score: TOTAL TIME INCLUDING REST!!

PROGRAM C

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 GHD Sit Ups
8 Barbell Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Barbell Thrusters

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 95# (25# DB for Snatch)
RX  Women: 65# (25# DB for Snatch)

RX+ Men: 115# + (50# DB for Snatch)
RX + Women: 75# + (35# DB for Snatch)

NOTES:

Your goal here will be to keep each SECTION under 6 min.

When the clock starts you will do 3 rounds of 10 Toes to Bar or V-Ups  and 8 Hang Power Clean and Jerks.  After you have completed 3 Rounds of the 10 and 8, you will rest 1 Min.  Then you will do 3 Rounds of 10 Alternating DB snatch, 8 single arm DB thrusters on the right, 8 single arm DB thrusters with the left.  After you have completed all 3 rounds - rest 1 min.

Then - start over at the VERY beginning and do that WHOLE thing again!

For the toes to bar, v-up section you may also sub knees up, weighted sit ups, or even just regular sit ups.  Pick something that you think you won't have to break more than once for the most part.

For the DB hang clean and jerk you will bring the DBs to the hips - held at your sides.  Heels are down and arms are straight.  Dip slightly by bending the knees and hinging slightly at the hips.  Arms stay straight as you drive through your heels and stand up hard and fast.  Shrug the shoulder and then keeping the DBs close to the body guide them up to the shoulder as you pull yourself back under slightly.  From this partial dip position catch you will stand up hard and fast.  Pop the DBs off of the shoulders.  Press up to lock out or press yourself down slightly to lockout, biceps by the ears, standing up, belly tight.

For the alternating DB snatch you will have a single DB between the feet.  Heels are down, knees bent, arm straight, back flat, chest up.  Stand up hard and fast keeping the DB close.  Shrug the shoulder.  Finish by guiding the DB up and pressing to lockout with the bicep by the ear.  Alternate hand/arm with each rep. So 10 = 5 per side.

For the single arm thruster you will bring a single dumbbell to the shoulder.  Feet are under shoulders with heels down.  Reach butt back and down and drive your knees out and chest up.  Get the butt below the knees.  Drive out of the heels and stand fast.  Pop DB off the shoulder.  Press to lockout to finish!

EMOM 12 Min

Every Minute for 12 Min Complete:

20 Double Unders
6 Front Rack Reverse Lunges (alternating)

RX Men: 85#-115#
RX Women: 55#-75#

RX+ Men: 30 Double Unders + 135# +
RX + Women: 30 Double Unders + 85# +

PROGRAM A

EMOM 12 Min

Every Minute for 12 Min Complete:

20 Double Unders
8 DB Front Rack Reverse Lunges (alternating)

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

RX+ Men: 30 Double Unders + 10 Reps with 50# DBs +
RX + Women: 30 Double Unders + 10 Reps with 35# DBs +

NOTES:

Score: Weight you chose to use

Goal: Pick a weight that you can complete all 12 minutes (sets) safely but that will challenge you!

For this workout you will choose your own weight.  We put some weight ranges as RX or RX+ to give you an idea - but don't worry too much about that.  You should choose a weight that will challenge you but that you will always be able to do all 6.  Remember - this is 72 total lunges and the fatigue will add up.  We also want you moving safely!

THIS WORKOUT ISN'T FOR THE BEST SCORE ON THE LEADERBOARD.  THERE WILL BE A LOT OF TIES AND THAT IS FINE.  DON'T THINK OF IT AS A COMPETITION - DO IT FOR TRAINING AND FOR COMPLETION!

For the double unders you need to pick a number that takes you no longer than 30 seconds.  You may also choose to do "30 seconds of double unders" and just get what you get!  That is a great way to work them in without it wrecking the EMOM and throwing you off.

If you can't do at least 10 in that time - you will want to choose a sub.  We love the hop over or even plate hops will work.  If you would like to keep that rope in your hand though you may sub double reps of singles (or 30 seconds).

For the lunges you will get the bar on the front of your shoulders.  Let it roll back into your fingertips and raise the elbows high.  Keep the chest lifted and belly tight!  We wrote these as reverse lunges, because we like how they allow the working leg/glute/hamstring to stay planted.  If you are still working on feeling comfortable with this style you can either use this workout to work on them OR you can switch to forward lunges.

Either way you want to make sure you take a long enough step that your front heel stays down when your back knee kisses the ground lightly.  Do NOT slam down to the ground!  You may want to wear knee sleeves or at least sweats/ put a pad under the knees...something.

Do not allow the front knee to cave IN. Make sure it tracks over the toes!

Drive through the front heel and stand all of the way up at the top.  Switch feet each time. So for each set of 6 you end up doing 3 per side.

10 Min AMRAP
5 Burpees
10 Step Ups (Alternating)
20 Plate Hops

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds +

For this workout you will do 5 burpees (or scale) + 10 Step Ups (alternating so 5 per side) + 20 Plate Hops (or sub).  Repeat that as many times as you can for 10 min!

For the burpees you will place your hands on the ground.  Walk or step your feet back.  Put your knees down if needed.  Get your chest and thighs to the ground.  Press up, step or jump your feet in, jump and clap overhead.

You may scale to no push up burpees if you have a shoulder issue or even elevated burpees for a scale if going all of the way to the ground causes pain or to protect the baby belly!

For the step ups you will find a height that is comfortable but challenging.  It can be a bench, box, stairs in your house, chair, ottoman, whatever you have!  Make sure you place your whole foot on your step.  Don't allow your knee to cave in and drive off of your heel to stand all of the way up.  Alternate feet at the bottom.

Make sure you use a step that you are comfortable and safe stepping up AND down.

For the plate hops you will use something roughly 2" tall.  You will just hop onto it and then hop or step off!

If you don't have something to hop or skip onto, you can find something to hop or skip OVER!

10 Min AMRAP
(As Many Reps as Possible)
30 Burpees to a 25# Plate (or Hopping over Dumbbell)
30 Pull Ups
30 Box Jump Overs

In remaining time:

Max Burpee Box Jump Overs

No RX + - see below for scales and options!

NOTES:

Score: Total reps completed in 10 min.  So you do the 30-30-30 and then as many reps as possible of the Burpee Box Jump Overs until the clock hits 10 min!

The main goal of this workout is to have at least a few minutes to do burpee box jump overs at the end.  Make sure you choose the appropriate pull up option and box height that will allow you to get through the 30-30-30 by at least 8 min.

We know that some of you might be super sore from the pull ups on Monday!  If that's the case and you want to sub those out you may choose to sub 30 DB Shoulder to Overhead Reps or even Handstand Push Ups if you would like.

For the burpees onto the plate you will get your chest and thighs to the ground at the bottom.  Press up as you jump or step your feet in.  Then jump onto a plate - or something that is roughly 2 inches or so off of the ground.  If you don't have either of those options you can jump over a dumbbell (forward).  Step off of the plate, or back over the dumbbell to perform the next rep.

For the pull ups - you will choose whatever you like/have available.  You can do strict, kipping, jumping, banded, ring row, supine bar row, or bent over row!  Make sure you complete full extension at the bottom and come all of the way up at the top.

For the box jump overs you can perform these as facing or lateral.  We prefer facing most of the time, but for a small number in this workout if you want to go lateral - just be confident in your agility.  Ha ha.  You will jump onto the box landing on both feet. Jump or step off of the other side.  That = 1 rep.

The box or object height should be roughly 24" for guys and 20" for ladies for RX, but we highly encourage you to find a height that will allow you to do these in no longer than 3 min.  Lower the height to something that works for you!

If you don't have anything to jump ON - find something to jump OVER.  Even a broomstick between chairs!

If you are unable to jump at this time you may sub step up overs.

For the burpee box jump over - its the same idea.  Except for each rep of these you just add a burpee before each jump over.

4 Rounds
50 Mountain Climber
25 KB Swings
3 Wall Walks

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

RX +: Swings must be unbroken + 5 Wall Walks each time

Score: Total Time

Goal: Under 13 Min

PROGRAM C

4 Rounds
50 Mountain Climber
25 KB Swings
30 Foot Handstand Walk

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

RX +: Swings must be unbroken + 50 Foot Handstand Walk

Score: Total Time

Goal: Under 13 Min

NOTES:

This is going to add up as you go for sure.  The first round probably won't be so bad - our guess is the second round of wall walks is where it will hit you....and then it's hold on from there.

For the mountain climbers you will start in the top of a push up position.  Keep the butt down and also avoid any sagging of the hips.  Bring one knee up to the chest/armpit.  Then bring it back down. That is one rep.  When the other knee comes up - that is rep 2.  So each knee up = 1 rep.

Mountain Climbers are super awesome - but if you want to work on double unders (we have them coming up on Thursday as well) you can swap it out for 30-50 double unders today depending on your ability.

For the kb/db swings.  Hold the weight in both hands at the hips.  Hinge forward at the hips and keep the heels down.  Keep the chest lifted, arms straight, belly tight, and bend the knees.  Pull the bell back bewteen the legs. Drive through the heels and stand up hard and fast making the bell weightless.  Arms are basically just ropes that you will use to then guide the bell up overhead.  Keep the belly tight!

When the bell is coming back down don't let it take you for a ride!  Keep the heels down, belly tight and chest lifted!

If you are new to this movement you may choose to stop at eye level and of course lower the weight if necessary.  This should be a weight that you are capable of doing the sets of 25 in no more than 2-3 sets - even when you are tired.

For the wall walks you will start in the bottom of the push up position with the feet against the wall.  Press to the top of the push up and start walking the feet up the wall.  Walk the feet up the wall and walk the hands back toward the wall.  Keep the belly tight and fight from overextending.  The goal is to get the chest all the way to the wall.  THEN walk the hands back out and control the feet back down the wall.  Come all of the way to the bottom of the push up.
You may sub pike walk outs or inchworms!

AMRAP 20 Min (As Many Rounds as Possible in 20 Min)
30 Seconds Taps/Jog/Row/Bike
7 Goblet Squats
7 TRX/Ring Rows/Upright Rows

Idea Weight for Men: 30-55#
Idea weight for Women: 12-25#

Score: Total number of completed rounds + any additional reps

Goal: 10 Rounds!

**If you are super new to this type of training - you may choose to cut this to 15 min!

For this workout you will choose between a jog, bike, row, or taps for the first part.  Make sure you are moving the entire 30 seconds.

For the goblet squats you will hold a single kb or db at the chest.  Feet are under the shoulders with the heels down.  Lift the chest and tighten the belly.  Tuck the elbows in.  Reach the butt back and down.  Keep the chest lifted and belly tight.  Keep the heels down and drive the knees out.  Get the butt lower than the knees at the bottom.  There should be no collapsing of the back or rounding.  Keep the chest up!  Drive through the heels and drive the knees out as you stand.

If you are unable to go that low without pain or without collapsing - you may try doing it without  weight.  If you are still having trouble you may want to squat to a higher target or even use assistance to help you keep a good position!

For the next part you may work with what you have.  If you have rings or something like TRX bands - you will use those to do an upper body row.  If you don't - no problem!  Use your kb or dumbbell to do an upright row.