8 Rounds
24 Plate Hops
12 KB Swings
6 Push Ups

Idea weight for Men: 20-40# DB or KB

Idea weight for women: 8-24# DB or KB

Score: Total Time

Goal: Under 20 Min!

So you will perform the 24-12-6 eight times through.  If you get to that 20 minute mark and are still not done - you may choose to keep working or call it a day.  Ideally you will scale and sub appropriately to allow you to keep moving without taking more than 20 min.

For this workout you will choose something low to the ground (like a 10 lb plate) that you can jump on or over.  You could even draw a chalk line if you want (no risk of tripping!).

For the plate hops you will jump on and off.  That = 1 rep.  Repeat for 24 reps.

If you currently are unable to jump you can switch to 24 skip ups (kind of one foot at a time instead of a 2 foot take off) and skip down.

OR you can do a moderate height step up.

For the swings you will hold a KB or DB with both hands at your waist.  Your heels are shoulder width apart and heels are down.  Stand tall, tighten your belly and keep your arms long and straight.

Hinge at the hip and bend the knees slightly.  Keep the chest lifted and belly tight.  Pull the weight back between your legs.  Stand up hard and fast - keeping your arms long and loose (like ropes). Then once you have made the kettlebell weightless using the legs - guide it up to eye level.

Allow gravity to bring the kettlebell back down. Keep the chest up, arms long, and heels down.

For the push ups you may do them from your knees or even elevated!  The goal is to keep a strong and straight body position.  No worming, sagging, or snaking.  Get your chest all of the way to the ground (or whatever you are using as an elevated surface).  Make sure the hands are just wider than the shoulders and that the elbows go back and out by the ribs and not just OUT like a T shape.

Press all of the way up to lock out at the top - keeping the belly tight!

8 Rounds for Time

24 Double Unders
12 Dumbbell Snatch (Alternating)
6 Lateral Over Dumbbell Burpees

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

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

Score: Total Time

Goal: Under 15 Min!  Can you go under 12? 10?!!

PROGRAM B

8 Rounds for Time

24 Double Unders
8 Power Snatch
6 Lateral Over Bar Burpees

RX Men: 75#
RX Women: 55#

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

PROGRAM C

8 Rounds for Time

24 Double Unders
8 Sandbag Over Shoulder
6 Lateral Over Sandbag Burpees

No RX or RX + on the weights here - just use what you have!

Score: Total Time

Goal: Under 15 Min!  Can you go under 12? 10?!!

NOTES:

For this workout you will want to choose a number or sub for double unders that allows you to keep moving.  If you need to lower the number to even 12 - 15 per round in order to finish them under 45 seconds or so - do that!  Any lower than that and you should sub them out for hop overs (our favorite sub) or single unders.

Remember - when working on your double unders keep your hands low and slightly in front of you.  Controlled speed higher jumps and fast wrists!!

For the dumbbell snatch - the dumbbell will start on the ground between the feet.  Heels are roughly shoulder width apart.  Hinge forward at the hip and bend the knees slightly.  Working arm is long and straight.  Chest up.  Back flat.

Drive through the heels and lift the chest.  Keep the arm straight as you stand.  Stand up hard and fast.  SHRUG the shoulder.  Pull the elbow back to keep the dumbbell close as you guide it up the body.  Finish with a lock out press!!  Bicep by the ear.  Belly tight.  Butt squeezed!

You will switch hands for each rep of the dumbbell snatches.  You can do this as you are bringing the dumbbell back to the ground - or you can do it on the ground.  Whatever you choose, just be safe with it!  And keep those heels down and back flat as you LOWER.  No sloppy lowering!

Each individual dumbbell snatch = 1 rep so for a set of 12 you end up doing 6 per arm.

For the lateral burpees over the dumbbell - pretty self explanatory!  Place your hands on the ground.  Jump or step your feet back.  Get the chest and thighs on the ground (alongside your dumbbell).  Jump or step your feet in.  Jump over the dumbbell laterally (sideways).  Then repeat on the other side!  Each burpee + jump over = 1 rep.

For TOTAL Time (Including Rest)

2 Wall Walks
10 Back Squats
2 Wall Walks
8 Back Squats
2 Wall Walks
6 Back Squats
2 Wall Walks
4 Back Squats
2 Wall Walks
2 Back Squats

Rest 3 Min

2 Wall Walks
2 Back Squats
2 Wall Walks
4 Back Squats
2 Wall Walks
6 Back Squats
2 Wall Walks
8 Back Squats
2 Wall Walks
10 Back Squats

RX Men: 115# - 135#
RX Women: 75#

RX + Men: 155# +
RX + Women: 105# +

Score: Total Time

Goal: TBD when we test it.

PROGRAM A

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

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

(If you have heavier dumbbells and want to go for it - do it!)

Score: Total Time

PROGRAM C

For TOTAL Time (Including Rest)

2 Wall Walks
10 Sandbag Squats
2 Wall Walks
8 Sandbag Squats
2 Wall Walks
6 Sandbag Squats
2 Wall Walks
4 Sandbag Squats
2 Wall Walks
2 Sandbag Squats

Rest 3 Min

2 Wall Walks
2 Sandbag Squats
2 Wall Walks
4 Sandbag Squats
2 Wall Walks
6 Sandbag Squats
2 Wall Walks
8 Sandbag Squats
2 Wall Walks
10 Sandbag Squats

RX = Sandbag + Wall Walk Version

RX+ = Bag, Bar or Dumbbell + Handstand Walks

You can also do the BARBELL or DUMBELL Version and just sub 20 foot handstand walk in place of the wall walks each time.

OR

You can do the handstand walk and the sandbag option together!

NOTES:

If 20 Wall Walks will take you FOREVER - lower to 1 wall walk between squats!  Go on the heavier side for the squats!

Well this one is just mean right?

So the way it works is the back squat number goes down each time - with always 2 wall walks between sets.  We know 2 wall walks sounds doable but they really add up.  DO NOT hesitate to lower that to 1 each time for safety and to be able to keep moving.  Choose a weight for the squats that you will do each set unbroken but that is uncomfortable for you.  You may take squats from the ground or from a rack.  Up to you and what you have available.

For the wall walks you will start at the bottom of a push up with your feet against the wall.  You will press to the top of the push up and start walking your feet up the wall.  Keep your butt squeezed and belly tight.  REALLY avoid overextending.  Walk your feet up the wall and walk your hands closer to the wall.  Ideally you will get your chest all of the way to the wall at the top.  Then you will CONTROL the down by walking the hands back out and the feet back down.  Lower all of the way down to the BOTTOM of the push up before finishing or starting the next rep.  We would prefer 1 REALLY good wall walk over 2 sketchy ones!

If you aren't ready to do these on the wall yet - no problem!  You can sub pike ups with your feet on the box/bench or even inchworms.  Feel free to increase the reps on those to 3 or even 4.

For the back squats the bar will be on the back.  Make sure the chest is up and belly tight.  Feet are under the shoulders with the heels down.  Reach the butt back and down and drive the knees out.  Keep the chest lifted as you go down.  Get the butt lower than the knees at the bottom with no plopping or rounding of the back.  Drive through the heels and push the knees out/lift the chest  to come back up!  Stand all of the way up at the top and squeeze the cheeks!

10 Rounds (20 Min Total)

30 Seconds Lunges
30 Seconds Burpees
30 Seconds Taps
30 Seconds Upright or Ring/TRX Rows

No need for weight today (unless you are doing the upright rows)!  You will go through this WHOLE thing 10 Times - which means you will be moving for exactly 20 min!

Score: Total number of reps (not including taps)

Goal: Move the whole time

This workout is actually a combination of yesterday's workout and today's workout.  You will just rotate stations every 30 seconds.

For the lunges you will alternate legs with each step. You may do forward stepping, reverse stepping, or even walking.  Make sure you take a long enough step each time so that your front heel stays down when your back knee lightly touches.  Be careful not to let that front knee cave in.  If you are unable to go all of the way down - you may shorten it.  If you are unable to lunge you can sub step ups.

For the burpees you will place your hands on the ground, jump or step your feet back, go to your knees (if necessary), get your chest and thighs to the ground, press to the top, jump or step your feet in, jump up!

If you need to take the push up out due to a belly situation, or injury.  You may also do elevated burpees!

Choose a method that will allow you to keep moving!

For the taps you may do these on a stair, a dumbbell, a med ball or kettlebell!

You will basically put it in front of you.  Tap it with your toe, then the other toe, and then do the run/skip motion.

For the rows you may do banded pull down rows (with like stretchy bands in a doorway etc) - you may do ring or TRX rows.  You may also do upright or bent over rows!

If you choose to do the stretchy band rows - or ring/trx rows, make sure you start with a straight arm and pull all of the way to the chest!

For the upright rows you will hold a single kb or db at the hips.  Pull the elbows high and outside, keeping the weight close to the body as you pull up to the chest!

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Run 400 Meters
20 Ring/TRX or Supine Bar Rows

No weight necessary

RX +: If you crazies wanna wear a vest - go for it.

Score: Total number of completed round + any additional reps.

Goal: 5 Total Rounds (or close to it)

PROGRAM C

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Bike 30 Cal Men / 22 Cal Women
OR
Row 500 Meters

20 Ring/TRX or Supine Bar Rows

No weight necessary

RX +: If you crazies wanna wear a vest - go for it.

Score: Total number of completed round + any additional reps.

Goal: 5 Total Rounds (or close to it)

NOTES:

Put the weights away after those lungesters guys.  Let's strengthen that mid back with some PULLING in a supine (paralell to the floor) position!  There are a bunch of sub options to make this work for your equipment - so make sure to read and watch the demo video!

The 400 meter run should take somewhere between 1:30 to 2:15 depending on your running ability.  If you don't have a 400 measured - just use that as a gauge.  You can also sub taps, a low step up, or even jump roping for that duration of time each round.  You can even go no push up burpees or mountain climbers.

For the rows - the ideal situation would be rings or TRX bands - OR a barbell in a rack set up low enough to allow you to do the pulls from a somewhat parallel to the ground position.  Keep in mind for any of those options that the more parallel to the ground you are - the more difficult these are.  The goal is to start each rep with a straight body and straight arm position and pull all of the way to the chest each time.  Find an angle that allows you to get at least 5 or so  at a time and a set of 20 doesn't take longer than 90 sec or so (might end up being in singles by the end and thats ok.  These are MUCH harder than people think).

To create the angle you can have your feet on the ground - or make it more difficult by bringing feet onto a chair, bench or box.

Other options are single arm dumbbell bent over rows.  Here you will do 40 each time, but I would recommend going 10 Right, 10 Left, 10 Right, 10 Left instead of 20-20.  You will lean against a bench or even a chair or the wall will work.  Pull with a straight arm all of the way to the chest.

You can also do a seated pull with a band in a doorway or wrapped around your pull up bar.  For this workout we prefer this over a pull down to target more of the mid back.  You may want  to anchor your feet against -see video.

Last you could do a bent over row.  This is a lot of bending for this which is is our last choice.

For Time:

50 Lungesters

Every Min on the Min 4 Burpees

RX Men: 75#
RX Women: 55#

RX + Men/Women: 70 Lungesters - 5 Burpees Per Minute

(If you are super duper bad a@@ feel free to try 95 for men and 65 for women)

Score: Total Time

Goal: Under 12 Min.  Can you go under 10?

PROGRAM A

For Time:

50 Lungesters

Every Min on the Min 4 Burpees

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

RX + Men/Women: 70 Lungesters - 5 Burpees Per Minute

(If you are feeling super duper bad a@@ and want to go heavier for RX+ - feel free)

Score: Total Time

Goal: Under 12 Min!  Can you go under 10??

PROGRAM C

For Time:

50 Sandbag Lungesters

Every Min on the Min 4 Burpees

No specific weight for this one.

RX + Option: 70 Sandbag Lungesters and 5 Burpees every minute!

Score: Total Time

Goal: Under 12 Min.  Can you go under 10?

NOTES:

Oh man.  This is gonna stack up.

The way this works - when the clock starts you do 4 burpees (or 5 for RX+).  Then you have the rest of the minute to do as MANY lungesters as you can.  When the minute is up - you start the next minute with 4 burpees.  Then you pick up where you left off with the lungesters.  Keep repeating that for as long as you need to complete 50 lungesters total. (70 for RX+)

For the burpees you will place your hands on the ground.  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.  Jump up and clap!

For the lungester it is a combination of lunge+lunge+thruster.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

ALLL of that = 1 lungester!  Good luck!!

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

30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups

Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)

Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)

Score: Total Number of completed rounds + any additional reps

Goal: 6+ Rounds!

For this workout you can choose what you would like to do for the 30 second portion.  You may do skip overs, taps,  single under jump ropes, low step ups, or even a 30 second bike or row is fine!

Make sure you choose a pace that is uncomfortable but allows you to keep moving.

For the hang power cleans you will hold either a single/DB or KB held at the hips with straight arms.  Feet are between hip and shoulder width with the heels down.  Dip slightly keeping the heels down, allowing the knees to come forward, and keep the chest up.

Stand up fast!  Shrug the shoulders.   Pull the weight up your body like you are zipping up your jacket (keep it close) and then rotate your elbows around underneath it so the weight is supported at your chest.

You may also use a set of lighter dumbbells - one held in each hand for these!

For the sit ups - cut the number down if 15 will take you longer than about 1 minute each time.  Ideally we would like you to touch the ground behind you at the bottom and come up and touch your toes at the top.  If you need to use a bit of assistance (and like I said - to cut the reps) go for it!

Pregnant/postpartum mama sit up sub options that work well are - slam balls (our favorite) or KB Swings!

For this one the KB Swing + Power Clean combo will really add up so feel free to lower the number to 8 each round if that is the option you choose.

PART 1

FOR TIME:
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

Metcon (Time)

PART 2

2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

Metcon (Time)

PART 3

3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!

If you don't have a pull up bar but DO have something like TRX bands in the door you may do doorway band tucks!!  See video!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, the bar will start on the ground.  Hands will be outside of the legs. Feet under the hips roughly.  Knees are bent, bar is close to the body, chest is up, arms are straight.  Stand by driving the heels down and lifting the chest.  Stand up hard and fast (jump) SHRUG the shoulders.  Pull the elbows high and outside to keep the bar close.  Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high.  As you shoot the elbows around you will pull yourself under into a partial front squat.  This weight is light so pull under will be minimal here.  Stand to complete the rep.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Wall Balls

Rest 1 Min

6 Min AMRAP
(As Many Reps as Possible in 6 Min)
Devil Press + Step Up

Rest 1 MIn

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Wall Balls

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

Shoot for roughly 9-10' Wall Ball target and

Men: 22-24" Step
Women: 18-20" Step

No RX+ - Just get more reps!

Score: Total reps of BOTH movements. (Yes, you can get more wall balls -but DON'T game it!)

Goal: Over 50 Wall Balls both times - and hold on tight for the Devil Press + Step Up (Blame Myles)

PROGRAM C

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Shoulder to Shoulder Sandbag Thrusters

Rest 1 Min

6 Min AMRAP
(As Many Reps as Possible in 6 Min)
Sandbag Burpee - Shoulder - Step up

Rest 1 MIn

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Shoulder to Shoulder Sandbag Thrusters

No RX or RX + for this!  Just use what you've got with your sandbag!

Score: Total reps of BOTH movements. (Yes, you can get more thrusters -but DON'T game it!)

NOTES:

OH man- this oughtta be fun!!

So for the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!  If you have low ceilings or no ball you can sub lightweight thrusters.  We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

For the devil press + step up.  It's just that!

Dumbbells are on the ground.  You have one hand on each dumbbell.  Jump or step the feet back.  Get the chest and thighs to the ground.  Jump or step the feet in.  Make sure the heels are down, knees are out, dumbbells are between the feet, back is flat and chest is up!  Stand up fast with straight arms - keeping the dumbbells close!  Once finished with the legs and hips SHRUG the shoulders - and guide the dumbbells in a combo snatch/swing and press to lock out.  Biceps by the ears and belly tight at the top.

From here bring the dumbbells back to the hips (one on each side) and perform a step up.  Put your whole foot on your step.  Make sure the knee doesn't cave in as you step.  Drive through the heel and stand all of the way up! Try to remember to switch feet with each rep if possible.  ALL of that is 1 rep.

Lower step up height if necessary so you are comfortable stepping up AND down!

See video for some sub options - plate burpee+step up or kb swing+step up!

See Program C for sandbag option!

10 Rounds
30 Seconds Taps, Row, Bike, or Jog
12 KB/DB Deadlifts
8 KB/DB Step Ups

Idea weight for Men: 30-55# KB or DB
Idea weight for Women: 12-25# DB or DB

(Can also be done with 2 lightish dumbbells)

Score: Total Time

Goal: Under 15 Min!

For this workout you can choose between jogging, taps, skip overs bike, or row for the 30 second portion!  Make sure you choose something that challenges you but you can move for the entire 30 seconds!

For the deadlifts you will have a kettlebell or a single dumbbell between the feet.  Grip it with both hands and have your feet shoulder width apart with the weight in your heels.  Make sure you have a hinge at the hip and a slight bend at the knee.  Lift the chest and make sure to tighten the belly.  Keep the arms straight.

Drive through the heels and lift the chest to stand up.  Squeeze the butt at the top of each rep.

Lower by reaching the butt back and then bending the knees.  Keep that chest lifted and belly tight!

Deadlifts can also be performed with 2 lighter dumbbells on the outside of the feet with a more narrow stance.  Again - lift the chest and keep the belly tight!  Drive through the heels and bend the knees!

For the step ups you may hold your KB or DB at the chest.  You may also hold a set of lighter dumbbells.  Or you may do these unweighted.

Choose a step height that will challenge you but that you feel comfortable stepping up AND down.

Put your WHOLE foot on the step.  Make sure you drive through your heel and don't allow that knee to cave in!  Switch feet with every step up.  So a set of 8 will = 4 per side!

Good luck!

8 Rounds for Time

24 Double Unders
12 Deadlifts
6 Shoot Throughs

RX Men: 165#
RX Women: 105#

RX + Men: 185# + / 36 Double Unders
RX + Women: 125# + / 36 Double Unders

Score: Total Time

Goal:  Under 15 Min

PROGRAM A

8 Rounds for Time

24 Double Unders
12 DB Deadlifts
6 Shoot Throughs

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

RX + Men: 50# DBs +/ 36 Double Unders
RX + Women: 35# DBs+ / 36 Double Unders

Score: Total Time

Goal:  Under 15 Min

PROGRAM C

8 Rounds for Time

15 Cal Row (Men) / 10 Cal Row (Women)
OR
10 Cal Bike (Men) / 8 Cal Bike (Women)
12 Deadlifts
6 Shoot Throughs

RX Men: 165#
RX Women: 105#

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

Some will be much faster and will be able to go heavier than RX+.  GO for it!!

NOTES:

This one will be a constant mover.  Choose a weight that will allow you to go mostly unbroken or in 2 sets.  Lower the double under number to 15 if you need to or choose a sub.  Just keep moving!!

For the double unders you should choose a number that allows you to finish these in roughly 45 seconds or less.  Push a minute?  Fine.  But - if you need to lower to 15 per round to keep under 45 seconds.  Do that.  If you are still new to double unders and they are pretty inconsistent you may choose to start with them and see how it goes.

Other sub options though are:  dumbbell hop overs (our favorite sub) or double rep single unders.

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

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

For the shoot throughs you can use parallettes, 2 boxes, 2 stable chairs, 2 stacks of plates, or we've even seen countertops!  You will have a hand on each "item" you are using in the top of a push up position.  Press down hard with straight and locked out arms.  Tuck your knees to your chest and shoot your body/feet through so that you land with your heels in front of you.  Arms are still straight.  Raise the hips so that you are in a solid - straight line position.  From here, tuck your knees again and return to the start position.  Forward and back = 1 rep.

See video for subs.

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Power Clean and Jerks

Min 2: 4 Bar Facing Burpees + 4 Thrusters

RX = You held those numbers

Score: The weight you choose

Goal: Choose wisely - push yourself - but finish all rounds within the minute.

PROGRAM A

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks

Min 2: 4 DB Facing Burpees +  4 Thrusters

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

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

Score: Total Rounds Completed with correct reps

PROGRAM C

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Sandbag + 5 Sandbag Hang Power Clean and Jerks

Min 2: 4 Sandbag Facing Burpees + 4 Shoulder to Shoulder Sandbag Thrusters

Don't worry too much about RX or RX+ on this.  Everyone has differently weighted bags.  You will even want to change the numbers if you have a heavy or super light bag.  Make it work for you.

Score: Number of rounds completed with listed reps.

Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

I just love these choose your own adventure workouts - don't you.  Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the Bar Burpees.  This means you will get your chest and thighs to the ground parallel to your bar.  Jump or step your feet in - then jump over the bar laterally.  Your next rep is the same thing on the other side of your bar.

For the hang power clean and jerks you will start by deadlifting the bar to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bar close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bar close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bar on the shoulder.  Drive through the heels in this catch position to pop the bar off of the shoulders. Move the face.  Press the bar up and yourself down.  Catch in a partial squat with the bar locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your bar.  Jump over.  Turn around for the next rep.

For the thrusters the bar will be on the shoulder with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bar off of the shoulder.  Move the face.  Finish with a press to lock out.  Bar over the middle of the body.  Belly tight.

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

7 Hang DB/KB Snatch Right
7 Hang DB/KB Snatch Left
7 Sit Ups
14 Mountain Climbers

Idea weight for Men: 20-35# DB/KB

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

Score: Total Completed Rounds + any additional reps

Goal: 7 Rounds or more!

For this workout you will do 7 hang dumbbell snatch right- then 7 left- then 7 sit ups (or sub) - then 14 mountain climbers.  Repeat as many times as you can in 16 min!

For the hang dumbbell snatch the dumbbell will start at the hips.  Feet under the shoulders with the heels down.  Hinge forward at the hips, but keep the chest lifted and belly tight.  Bend the knees slightly.  Pull the dumbbell back between the legs slightly.  Keep the arm straight.

Stand up fast.  Shrug working shoulder.  Pull elbow back and outside to keep it close to the body.  Finish by punching it UP!  Finish standing tall with the bicep by the ear.

After 7 of these - switch hands.

For the sit ups we would like to see you touch the ground behind you at the bottom.  Touch your toes at the top.  You can do whatever you want with your feet.  Butterfly, flat on the ground, or even straight out.  If you need to use assistance to come all of the way up - do that!

If you are not able to do sit ups at this time - because you are pregnant/postpartum etc.  Some great sit up subs are slam balls and eye level kb swings!

For the mountain climbers - you will start at the top of a push up/plank position.  Keep the belly tight!  No sagging.  Bring one knee up to the chest/armpit as high as you can!  Keep the butt down!  Then put it back and switch legs!

Each time a knee comes up = 1 rep.  You can even sub elevated mountain climbers for this!

AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

20 Alternating Dumbbell Snatch
20 Push Ups
30 Sit Ups

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

PROGRAM B

AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

10 Power Snatch
20 Push Ups
30 Sit Ups

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

PROGRAM C

AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

20 Alternating Dumbbell Snatch
20 Push Ups
20 GHD Sit Ups

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

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

** You may also choose to do this with the barbell version in Program B.

** Do not do more GHD sit ups than you have done in a workout before - or many more at least.  Scale the number if necessary.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

NOTES:

You will want to choose a dumbbell weight that allows you to finish 20 reps in under 1:30.  Choose a style of push up that allows you to finish in under 1:30.  And scale the 30 sit ups if they take you longer than 1:30.  Ideally you will be able to hold 1 round every 4 min or so.

For the dumbbell sntach the dumbbell will start between the feet.  Feet are shoulder width apart with the heels down.  Hinge at the hips and knees and lift the chest/tighten the belly.  Grab the dumbbell with one hand.

Drive through the heels and stand up hard and fast with the dumbbell - keeping the arm straight.  Once you finish the UP with the knees and hips, shrug the shoulder and pull the working elbow high and outside to keep the dumbbell close as it travels up the body.  From here you may finish with a press out or a pull under into a partial squat/press out.  Finish the the dumbbell locked out over head and the bicep by the ear!

You will alternate hands with each rep.  You may make the transfer off of the ground (as you bring it down) or you may choose to switch hands with the dumbbell back on the ground.  For every set of 20 you end up doing 10 per side.

Don't be sloppy in how you bring the dumbbell down.  Keep the heels down and chest lifted.

For the push ups you may do them from the toes, from the knees, or even elevated on a bar/box/bench etc.  Whatever version you choose - keep the belly tight and avoid sagging or snaking.  Touch your chest and thighs all of the way to the ground.  Press completely to lock out at the top.

We prefer you scale to the knees and keep moving if necessary as opposed to snaking and worming or doing singles with long breaks in between!  Remember the goal is close to 4 rounds or more.

For the sit ups you will touch the ground behind you, come up and touch your toes.  You may do whatever you want with the feet.

If 30 is a large number for you - you may scale to 20 of these as well.

Mamas scale to swings or slam balls.

3 Rounds for Time

Run 400 Meters
20 Pull Ups
30 Box Jumps

RX +: 5 Rounds

(You are ONLY go RX+ unless you finish first 3 rounds in under 13 min!)

RX+ Option: 5-7 Muscle Ups in place of Pull Ups

Score: Total Time

Goal: Under 18 Min (for 3 Round version)

RX + Goal: Under 20 Min

PROGRAM C

3 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Pull Ups
30 Box Jumps

RX +: 5 Rounds

(You are ONLY go RX+ unless you finish first 3 rounds in under 13 min!)

RX+ Option: 5-7 Muscle Ups in place of Pull Ups

Score: Total Time

Goal: Under 18 Min (for 3 Round version)

RX + Goal: Under 20 Min

NOTES:

No barbells, dumbbells or weight needed at all for this one!  We all love a great bodyweight Tuesday.

We made some rules for going RX + because we know you will get more out of going hard in this workout than going long (as is often the case).

For the run - it should be a distance that takes you roughtly 1:30 - 2:15 depending on your running ability.  If you don't have a way to measure, just use the time as a measure.

If you are unable to run for space or weather reasons - you may sub 2 min of double/single unders (don't do a million double unders though please - if you are good at them go 90 seconds max), low step ups, or taps.

For the pull ups you may do strict, kipping, banded, jumping, ring/trx/parallette row, or even a bent over row with dumbbells or a barbell.  You could also sub slam balls or kb swings.  Lots of options if you don't have a pull up spot/bands "yet".

If you want to go extra RX+ you can sub bar or ring muscle ups or jumping, banded, foot assisted etc. versions to throw them in for practice!

Make sure whatever version you choose is a challenge for you and that you choose a number that keeps you in that time frame.  If you are scaling to jumping, banded etc please control the movement and don't worry too much about SPEED during that portion of the workout.  Good movement!!

Pull up style and number should take you no longer than about 1:30.  Many of you will fly through 20 reps in 30 seconds.  If you want to do strict and need to lower the reps to fit the time - do it!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can!  If that height is too much for you - go lower!  Make sure when you jump and when you land that the knees do not cave in!

Stand all of the way up on your box/bench.

You may also sub step ups.  Or, if you don't have something to jump ON - find something to jump OVER!

Please make sure to warm up before the box jumps and we prefer the step down method

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
7 Push Up + Shoulder Taps
7 KB/DB Squat + Press

Idea weight for Men: 30-55# KB or DB

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

(You may also use 2 light dumbbells if that's what you have)

Score: Total Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

So the way this works is you will do 7 of the push up + taps and then 7 of the goblet squat + press.  That is one round.  Your goal is to get as many rounds as you can in 10 min!

For the push up + taps you will do push ups on your toes or knees.  Make sure you touch your chest and thighs at the bottom of each rep.  Lock out completely at the top of each rep.  So sagging or snaking!  Keep the belly tight throughout.  Then once you lock out at the top of each push up you will bring one hand up to touch the opposite shoulder - then do it on the other side.  That is one rep.  Repeat this for 7 reps.

You may also sub elevated push ups + taps!

After you complete 7 push up + taps, you will pick up your KB or DB and hold it 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!

From that bottom position you will drive through the heels to stand.  Once you have stood all of the way up - move the face back and press the KB or DB overhead.  Lock out with the biceps by the ears.

If you need to - you may do this without weight.

You may also squat (with or without weight) to a target that is a bit higher if you need to for injury or mobility purposes.

We would rather have you go all of the way down with no weight that squat higher while holding the weight.

Good luck!

Monday RE-test!  This one was actually posted before we were officially taking scores - on Christmas Eve of 2016 and then again on 10/16/2017!  Make sure you log your score for this one!  We will definitely test it again!  See Program C for a version with a bike or row!

ACCESSORY WORKOUTS THAT WORK WELL TODAY:

BUTTS AND GUTS - OLY - POWER

PR0GRAM A

50 MANMAKERS FOR TIME

1 MANMAKER =
PUSH UP
ROW
ROW
SQUAT CLEAN
THRUSTER

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

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

(We haven't had RX+ the first 2 times we posted this one!)

PROGRAM B

50 MANMAKERS FOR TIME

1 MANMAKER =
DEADLIFT
ROW
SQUAT CLEAN
THRUSTER

RX Men: 95#
RX Women: 65#

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

PROGRAM C

FOR TIME
50 CAL ASSAULT BIKE (same for men and women on this one)
50 MANMAKERS

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

RX + Men: 50# DBs
RX + Women: 25# DBs

May also sub 50 Cal Row!

For the push ups, make sure the chest touches the ground at the bottom and you lock all of the way out at the top!  Go to your knees for this and the rows if you need to!

For the rows you will keep the belly tight and try to avoid rotating too much.  Pull the dumbbell up to your ribs with your elbow going back!

You will then jump your feet in (or step in) pick the dumbbells up with a flat back and perform a squat clean.  Make sure on the squat that the knees are out, heels are down and chest is up!  Butt needs to be lower than the hips!  Drive through the heels to stand and transfer the leg drive into the press!

Get the dumbbells locked out completely over your head with the biceps in the ears!

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 Push Press
10 Front Rack Lunges (Alternating)

RX Men: 75#
RX Women: 65#

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

RX + OPTION: Swap the 6 Pull Ups out for 3 Muscle Ups

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

PROGRAM A

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 DB Push Press
10 DB Front Rack Lunges (Alternating)

RX Men: 40# DBS
RX Women: 25# DBS

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

RX + OPTION: Swap the Pull Ups out for 3 Muscle Ups.

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

PROGRAM C

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 Shoulder to Shoulder Sandbag Push Press
10 Sandbag Lunges (Alternating)

No RX or RX+ on the weight since all of your sandbags are so different.

RX + Option: Swap the 6 Pull Ups out for 3 Muscle Ups (bar or ring).

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

NOTES:

For this workout you will want to choose a weight that you don't forsee yourself having to break - at least not until late into the workout.

You will do 6 pull ups, then 8 push press, followed by 8 front rack lunges.  Keep repeating for 16 min.

For the pull ups - this would be a great workout to do strict if you want to work on those.  Lower the number to something that can be done in 1-2 sets each time (for the most part) regardless of what pull up method you choose.

Other options are kipping, jumping, ring/trx/supine bar row, banded, or even a bent over row with your bar.

Make sure you go ALL of the way down, and pull ALL of the way up at the top.

If you want to do muscle ups you can sub those as well!  3 is the written # but you can even do 1-2 or sub a jumping/banded/muscle up transition for fun!

For the push press you will start with the bar on the shoulders with the elbows slightly in front.  Hands are just outside of the shoulders.  Chest up and belly tight!  Feet should be roughly under the hips with the heels down.  You will dip by bending the knees and allowing them to come slighty forward, but keeping the heels down.  Focus on keeping the torso upright and not allowing the chest to drop forward.  Stand up hard and fast to "pop" the bar off of the shoulders.  Move the face out of the way.  Keep the belly tight as you press the bar straight up and lock out with it over the top of your head with the biceps by the ears and belly tight.

For the lunges the bar will also be on the front of the shoulders.  You may perform forward stepping, reverse, or even walking.  You will alternate feet with each step - so each set of 10 ends up being 5 per side.

Make sure you take a long enough step that your front heel stays down when your back knee GENTLY touches.  Drive out of the heel and stand all of the way up each time. Keep the belly tight and don't allow the weight to pull you forward.

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
10 Deadlifts

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min

Score: Weight you use for deadlifts.

Goal: Go heavy but mostly unbroken and move WELL on the deadlifts.

PROGRAM A

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
12 Two Head Touch DB Deadlifts

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min

Score: Total score from all 5 rounds combined (not counting rest obviously).

Goal: Make all rounds before the clock catches you!

PROGRAM C

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
7 Sandbag/ball over the Shoulder

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min (this will be gnarly for this version)

Score:Total Time of all 5 Rounds added up (not including rest - obviously)

Goal: Finish all rounds before the clock catches you!

NOTES:

So the way this works is you will start the clock and run 400 meters, do 20 burpees, then do 10 deadlifts at a weight that is heavy for you.  Choose something that you think you will be able to do unbroken - at least for the first 3 rounds or so.

When you complete the work, you will rest until the clock hits 5 min.  Repeat that whole thing 5 total times (25 min).

Your score is the weight you choose!  We want you to challenge yourself, but make sure it is a weight that you can move safely with.

For the run - 400 meters should take roughly 1:30 to 2:15.  If you need to shorten the distance to stay in this time frame - that is ok.  Or if you don't have it measured find something that puts you in this window.

If you are unable to run for space or weather reasons you by sub 2:00 of taps, low step ups, jump rope, or even low height step ups would work.

For the burpees you will want to finish them in roughly 1-1:45 or so tops.  If you need to lower the number, make sure you do that. Place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Jump and clap.  Sub knee push ups or check SHIFT for more scales for this workout!

For the deadlift you will start with the bar on the ground.  Feet are under the hips.  Heels are down and the bar is close to the body.  Hands are outside of the legs.  Arms are straight.  Hinge at the hips and bend the knees slightly.  Chest is up, belly tight and back flat.

Drive the heels into the ground and lift the chest to bring the bar off of the floor.  Pull the bar in close to the body as you stand.  Do NOT allow any rounding or shifting in the back position as you stand.  Once past the knees squeeze the cheeks to bring you the rest of the way up.  Lower under control!  No rounding!  Keep the heels down.  No excessive bouncing!

This is the VetWod workout for this week MINUS the 1 rep clean part - so we made it 5 rounds instead of 3 for Program A crew.  Check all 3 versions to see which works best for you!

Part 1:

5 Rounds for Time
50 Double Unders
20 KB Swings

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

No RX +

Score: Total Time

Goal: Under 15 Min

PROGRAM B

Part 1:

3 Rounds for Time
50 Double Unders
20 KB Swings

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

No RX +

8 Min Cut Off!

PART 2

Part 2

When the clock hits 8 min from Part 1 - clock starts on Part 2:

5 Minutes to find a 1 Rep Clean (Squat or Power)

Score: Heaviest successful clean in the 5 min window.

Goal: SAFE movement and heavy cleans!

PROGRAM C

Part 1:

3 Rounds
15 Cal Row or Bike (Men) / 10 Cal Row or Bike Women
20 KB Swings

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

RX +: 5 Rounds (this is more an option for those who don't want to do the clean on part 2)

PART 2

Part 2

When the clock hits 8 min from Part 1 - clock starts on Part 2:

5 Minutes to find a 1 Rep Clean (Squat or Power)

Score: Heaviest successful clean in the 5 min window.

Goal: SAFE movement and heavy cleans!

NOTES:

For your first score today you will complete the 3 rounder as fast as possible.

If you think keeping the double unders at 50 will still allow you to finish this workout under 8 min - go for it!!  See how you do!

If you need to lower the number to 30 or even 25 - that is fine.  Any lower than that though - you should sub dumbbell hop overs or 100 singles.  (We love the hop overs!)

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!

PART 2 NOTES:

So you do part 1 and then wait until the clock hits 8:00 - you then have 5 min to complete part 2 - the clean.

You can do as many or as few cleans during this time as you want.  You of course can warm up your clean before part 1 so that you can start at a weight that you know you can hit, but isn't just the empty bar.

For the cleans the bar will start on the ground.  You will have your feet under your shoulders with your heels down.  Hands are outside of the legs.  Hinge at the hips and bend the knees slightly.  Arms are straight.  Bar is close to the body.  Chest is lifted, back flat, and belly tight.

Dig the heels into the ground and lift the chest to bring the bar up off of the ground.  Pull it into the body and keep it close.  Once past the knees you will pick up speed and think of almost JUMPING with the bar.  Think of jumping straight up and not swinging the bar away.  SHRUG the shoulders.  Pull the elbows high and outside to keep the bar close as you start to pull yourself DOWN.  Pull the elbows around and through FAST!

Catch in either a partial or full front squat with the elbows high!  Heels down, knees out, chest up, belly tight, no collapsing of the back or plopping!

Stand to complete!