WEEK 17

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WEEK 17 〰️

10-1

KB Swings

Right arm - hang clean and jerk

Left arm - hang clean and jerk

You’ll start off by performing 10 KB Swings followed by 10 Hang Clean and Jerk with your right arm and then 10 with your left arm. Then 9’s, 8’s, 7’s…..all the way to 1-1-1.

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!

HANG means that you start at the waist instead of the ground.  You either pick up a dumbbell or kettle bell one at a time with your right or left hand first.  You will stand up.  From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward.  Keep the arms straight.  Stand up fast and squeeze the cheeks.  Shrug the shoulders and then use the momentum to guide the dumbbell up with the arms.  Touch the shoulders with the dumbbells and get the elbows in front.  With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. Then slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders, then to your waist and repeat.

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

30 Double Unders / DB Hop Overs

12 Dumbbell Squats

Goal: 8+ Rounds

You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

4 Rounds

Run 400 Meters

20 Alternating Shoulder Press

20 Push Press

This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20.

Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.

5 Rounds

-Every Round is 4 Minutes-

10 Thrusters

10 Fake / Back Step / Quick Reverse

10 Touch & Go (Kick & Hand)

10 Burpees

Every round will be 4 minutes. When you have completed all 40 reps of the workout. The remaining time will be considered your rest.

4 Rounds

8 Ninja Jump / High Jump / Q. Reverse

8 Single Knee / Push Off /  D-Side

16 V-Ups

8 Burpee / Body - Helmets

8 Double Kick / Step Back / D-Side

WEEK 16

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WEEK 16 ---

Every 5 Min for 4 Rounds:

Run 400 Meters

12 Burpees

24 Thrusters

The workout is 20 minutes burner. Start every round on the 5 minute mark. Any time that is left after all repetitions are done will be considered rest.

For the run the 400m run it should be a distance that takes you roughtly 1:45 - 2:30 depending on your running ability.  If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.

On the thrusters, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.

7 Rounds

7 Devil Lunges

14 Box Jump Overs

You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.

For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart.  Place your hands on the dumbbells. 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 and stand up with the dumbbells so they are by your sides.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = DB burpee + lunge right leg + lunge left leg.

3 Rounds

30 Dumbbell Squats

Run 400 Meters

Rest 2 Min Between Rounds

I want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the 400m run, it should be all out, shoot for 2 minutes at the most.  Shorten the distance as needed to fit the time window.

20-15-10-5

Double Side/Round

KB Swings

Fake / Quick reverse

Burpees

5 rounds

10 Hang Clean & Jerks

10 Double Round / D-Side

10 Lateral Box Jumps

10 Jumping Back Kicks

-1 min Rest-

WEEK 15

5 Rounds

10- DB Deadlifts 

8- DB Hang Squat Cleans

6- Burpee Jump Overs

Run 200m


For DB DeadLift movement you will pick up the dumbbells off the floor.  Dumbbells are outside of the legs with the arms straight.  Feet are under the hips and heels are down.  You will dip by bending the knees and hinging slightly at the hips.  Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the core.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box or over your box.

Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping.

4- Rounds


10- Devil Presses

20- Single arm Snatch

40- DB Jump Overs


A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep. Perform 10 DB Snatches with the right arm and 10 reps with the left arm. 

4 Rounds

One Round every 4 min:

20 DB Hang Power Cleans

15 Toes to Bar or V-Ups

10 Box Jump Step Overs

Run 200m

HANG means that you start at the waist instead of the ground.  You either pick up a dumbbell in each hand or you can use only one Kettle Bell.  You will stand up.  From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward.  Keep the arms straight.  Stand up fast and squeeze the cheeks.  Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms.  Touch the shoulders with the dumbbells and get the elbows in front.  With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest.

4 Rounds

5 - 3 Body Fakes + Touch & Go

5 - 3 Wall Up Fakes + Touch & Go

5 - 3 Kick Fakes + Quick Reverse

5 - 3 Body Fake + Blitz

25 - Sit Ups

15 - Thrusters

1- MIN Rest

5 Rounds

10- Thrusters

8 Burpees

1 min - Any Fake + Any Hand

1 min - Double Drag Hook / Q. Reverse

WEEK 14

5 Rounds


40 Bodyweight Lunges

Run 200 Meters

20 Push Ups

Run 200 Meters


Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance.

The lunges and push ups each should take 2 minutes or less.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your core. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

3 Rounds


Each Round is a 4 Minute AMRAP

(As Many Rounds and Reps as Possible in 4 Min)


8 Dumbbell Squats

7 Toes to Bar / V-Ups

6 Double Dumbbell Snatch


Rest 2 minutes between AMRAPs

Goal: 12+ Rounds (That's 4 Rounds+ per AMRAP)

The goal here is to get a round a minute the whole way. Break up the toes to bar early to save your grip and core stability. Remember you get to rest for 2 full minutes between each AMRAP so go hard!

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

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

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

Switch to an alternating single arm dumbbell snatch if you need to.

10 Rounds


20 Double Unders / DB Hop Overs

8 No Push Up Renegade Row


Goal: 13 - 19 Minutes

Set yourself up for roughly 90 second rounds on this one. Remember to keep that tight plank on the renegade rows!


If you are really solid with these two movements, you may go faster than the goal time. But the idea is that the rows will start to get really tough and you will need to break them up or take a little extra rest.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

One rep of the  renegade row = row right + row left.

Hold plank position/top of the push up.  Then row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.  You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

Round house & Back Fist Progression


10-8-6-4-2

Single Round 

Double Round

Hook/Round

Side Kick / Round


10-8-6-4-2

Quick Back Fist

Step in Back Fist

Step Back - Back Fist

Blitz 

4 Rounds


10 Burpee / Fake / Hand Technique 

10 Candle Sticks / Double Kick / Hand Technique 

15 KB Swings

10 Thrusters

WEEK 13

11 Rounds


13 Dumbbell Squats

9 Jump Overs


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

For these reps the dumbbells will be at or on the shoulder.  Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up.  Butt should be lower than the knees at the bottom.  Stand all of the way up at the top of each rep.

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

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

Every 2 Minutes for 16 Minutes


20 Double Unders / Dumbbell Hop Overs

14 Dumbbell Hang Power Snatches

10 Toes to Bar / Weighted Sit Up


The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar!

Log your time between rounds to keep track.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft.  Spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 7 per arm per round.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with weighted sit ups.

Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

25 Burpees


Then


5 Rounds


12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)

12 - 1/2 Up 1/2 Down Lunges (Left Arm Up)

12 Lying Supine Toe Touches


Then


25 Burpees

**Lunges are with one dumbbell at the shoulder and other arm locked overhead.


**Supine Toe Touches are holding one dumbbell in front of chest in both hands.

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, finish up with another 25 burpees.

Burpees start standing.  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. Finish with a little hop. 

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder.  Alternate your stepping leg, so for each set of 12 you do 6 per leg.

For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12.

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

Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders.

You can also switch to weighted step ups with DBs by your side or at the shoulders.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

Bend your knees to make this more accessible!

20 Min AMRAP 


20 Lunges w/weight

20 Push Ups

1 Min Bag/Shadow Work (Only Hands)

1 Min Bag/Shadow Work (Only Kicks)

20-15-10-5


Side Step / Quick Reverse

Double Drag / Hook-Round

Double Round House / Step Back / Q. Reverse

WEEK 12

5 Rounds

20 DB DeadLift

15 Burpees

10 Toes to Bar


For DB DeadLift movement you will pick up the dumbbells off the floor.  Dumbbells are outside of the legs with the arms straight.  Feet are under the hips and heels are down.  You will dip by bending the knees and hinging slightly at the hips.  Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended.

On the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. 

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with weighted sit ups.

Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

3 Rounds of


3 rounds

3 DB Power Cleans

5 DB Hang Power Cleans

7 Box Jumps

9 Burpees


For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

HANG means that you start at the waist instead of the ground.  You either pick up a dumbbell in each hand or you can use only one Kettle Bell.  You will stand up.  From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward.  Keep the arms straight.  Stand up fast and squeeze the cheeks.  Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms.  Touch the shoulders with the dumbbells and get the elbows in front.  With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest.

Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. 

On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. 

15 min AMRAP

5 Strict Press

6 Push Press

7 Push Jerks

9 Box Jumps

11 V-Ups


On the strict presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. 

On the Push Press, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. 

Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up.  Stand up hard and fast.  Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.

On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. 

4 Rounds

15 DB DeadLifts

10 Single Side / Double Side

15 Box Jumps

10 Fake / Quick Reverse

15 Burpees


For DB DeadLift movement you will pick up the dumbbells off the floor.  Dumbbells are outside of the legs with the arms straight.  Feet are under the hips and heels are down.  You will dip by bending the knees and hinging slightly at the hips.  Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended.

On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. 

On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. 

4 Rounds

15 Goblet Squats

15 KB Swings

15 Goblet Squats

2 Min Bag Work ( Kicks & Hands )


For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down.  Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out.  Get your butt below your knees at the bottom while fighting to keep the chest and elbows up.  No plopping or rounding of the upper or lower back.  If you are unable to keep good positions, lower the weight.  Stand completely at the top of each rep.

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!

WEEK 11

11 Rounds


13 Dumbbell Squats

9 Jump Overs


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

For these reps the dumbbells will be at or on the shoulder.  Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up.  Butt should be lower than the knees at the bottom.  Stand all of the way up at the top of each rep.

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

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

Every 2 Minutes for 16 Minutes


20 Double Unders / Dumbbell Hop Overs

14 Dumbbell Hang Power Snatches

10 Toes to Bar / Weighted Sit Up


The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar!

Log your time between rounds to keep track.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft.  Spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 7 per arm per round.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with weighted sit ups.

Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

25 Burpees


Then


5 Rounds


12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)

12 - 1/2 Up 1/2 Down Lunges (Left Arm Up)

12 Lying Supine Toe Touches


Then


25 Burpees


Goal: 13-20 Minutes


**Lunges are with one dumbbell at the shoulder and other arm locked overhead.


**Supine Toe Touches are holding one dumbbell in front of chest in both hands.

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, finish up with another 25 burpees.

Burpees start standing.  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. Finish with a little hop. 

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder.  Alternate your stepping leg, so for each set of 12 you do 6 per leg.

For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12.

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

Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders.

You can also switch to weighted step ups with DBs by your side or at the shoulders.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

Bend your knees to make this more accessible!

20 Min AMRAP 


20 Lunges w/weight

20 Push Ups

1 Min Bag/Shadow Work (Only Hands)

1 Min Bag/Shadow Work (Only Kicks)

20-15-10-5


Side Step / Quick Reverse

Double Drag / Hook-Round

Double Round House / Step Back / Q. Reverse

WEEK 10

Every 5 Min for 5 Total Rounds (25 Min)


Run 200 Meters

36 Air Squats

Run 200 Meters

18 Dumbbell Push Press


Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT try to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall.  Locked out elbows. Core tight.

4 Rounds


Run 400 Meters

20 Box Jump Overs


Rest 1 Min Between Rounds


Goal: 2:45 - 4:00

Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the run.  Make sure you pick up your feet on the box jump overs!

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window.

If you are unable to run for space or weather reasons - you may sub 2 min of step ups on your box or 2 min of taps.  Single or double unders are not the BEST option today just due to the amount of jumping already - and tomorrow's workout has double unders in it!!

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump ON find something to jump OVER!

4 Rounds


40 Double Unders

12 Dumbbell Front Squats

16 Single Dumbbell Thrusters


Goal: 13 - 20 Min

Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the core tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

5 Rounds


1st Min - Fakes

2nd Min - Back Fist Step Ins

3rd Min - Touch & Go’s (Kick and Punch)

4th Min - Rest

5 Rounds


10 KB Swings

15 Goblet Squats

5 Kick Fake / Quick Reverse 

5 Body Fake / Body Helmet

5 Wall Up / Quick Reverse

5 Push Fake / Blitz

WEEK 9

EMOM 20 Min

(Every Min on the Min for 20 Min)


Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks


Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters


Goal: Get all 20 Min (Rounds) but choose a challenging weight!

Try to give yourself 15-20 seconds of rest each round!

Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.

For the lateral burpees over the dumbbell, you will face to the side and jump sideways over the DBs.

For the dumbbell facing burpees you will face your dumbbells and jump over them once you stand up.

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight.

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

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.

15 Min AMRAP

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


30 Double Unders or 60 Singles Unders

10 Burpees

10 Jump Overs


No weight needed today!


Goal:  4 - 8 Rounds

Quite a range as far as the goal goes for this one. If you want to practice your double under  skills you might slow down a bit and be closer to that 4 round goal.  If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish 30 reps in under a min each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. 

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings.

16 Min AMRAP

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


Run 200 Meters

16 Box Jumps

16 Alternating Hang Dumbbell Snatch


Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches!

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

I’d would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

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

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 8 per arm per round.

20 Min AMRAP

5- Hook/Round - Hop Back Blitz

5 - Double Side - Skip Hook

5 - Side/Hook/Round - Quick Reverse

10 - Burpees

10 - V-Ups

100 Air Squats

20 Quick Reverses

20 Body/Helmet

20 Blitz

20 Step Ins

100 Air Squats

WEEK 8

5 Rounds

5 Devil Press

10 Dumbbell Snatch (Alternating)

15 Dumbbell Hop Overs


Rest 3 Min


5 Rounds

5 Devil Press

10 Dumbbell Snatch (Alternating)

15 Dumbbell Hop Overs


These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 10 you end up doing 5 per side.

For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.

If jumping is a little iffy for any reason, you can skip over with one leg at a time.

4 Rounds


Each Round is...


In a 3 Minute Window Complete:


20 Dumbbell Deadlifts

12 Dumbbell Hang Squat Cleans

Max Reps Burpee Box Jump Overs


Rest 2 Min Between Rounds


Goal: Shoot for 10+ burpee box jump overs per round.

Pick a weight that you will need to break up but still can complete the reps in about 1:15-1:30.

For the deadlifts the DBs will start on the ground.  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. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and core tight.  Keep those heels down.  Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the stomach. Arms straight. Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

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

3 Rounds


60 Alternating Lunges (Unweighted)

30 Push Ups

30 Dumbbell Bent Over Rows


Goal: Under 15 Min

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your stomach. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the core tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

5- Rounds

1- min Bag - Hands Only

1- min Bag - Kicks Only

1- min Bag - Both

15- KB Swings 

15- Goblet Squats

15- V-Ups

200- jump rope singles

2 min point fighting bag

— 9-6-3 of —

Thrusters

V-ups


90 seconds rest 

WEEK 7

800 Meter Run


then


3 Rounds

40 Alternating Step Ups (Unweighted)

20 Pull Ups

10 Turkish Get Ups (5 per side)

then


800 Meter Run


Goal: Under 25 Min

Not including the runs, each round should take 5-6 minutes.

For the 800m run, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end.

For the step ups, alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

30 Dumbbell Squats

20 Dumbbell Push Press

30 Dumbbell Lungesters

20 Dumbbell Push Press

30 Dumbbell Squats


Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up.  Core tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

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

Dumbbell Lungesters begin with the dumbbells 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 core tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down.  Dumbbells 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 core tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

AMRAP 12 Min

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


1 Push Up + Tap + Tap

1 Jump OVER

2 Push Up + Tap + Tap

2 Jump OVER

3 Push Up + Tap + Tap

3 Jump OVER...


Keep adding 1 rep per movement and get as far as possible in 12 Min!


No weight needed today!

Jump Over Height Suggestions:

Men: 22-24"

Women: 18-20"

(You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!)

Goal: Over 200 Reps - this is almost through the round of 14s

Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate!

For the push up + taps I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your core. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 22-24in height.  18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, go with a heavy Russian kettlebell or DB swing.

5- rounds

15 kB swings

10 jump overs

5 burpees

2 min Bag (Only Hands Continuous)

5 burpees

10 jump overs

15 kB swings

:90 Sec Rest

16 minute AMRAP (as many rounds as possible)

100- Jump Rope

5 Push Fake / Quick Reverse

5 Body Fake / Blitz

5 Kick Fake / Body-Helmet

WEEK 6

10 Dumbbell Lungesters

6 Toes to Bar

9 Dumbbell Lungesters

6 Toes to Bar

8 Dumbbell Lungesters

6 Toes to Bar

7 Dumbbell Lungesters

6 Toes to Bar

6 Dumbbell Lungesters

6 Toes to Bar

5 Dumbbell Lungesters

6 Toes to Bar

4 Dumbbell Lungesters

6 Toes to Bar

3 Dumbbell Lungesters

6 Toes to Bar

2 Dumbbell Lungesters

6 Toes to Bar

1 Dumbbell Lungester


Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to.  But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Dumbbell Lungesters begin with the dumbbells 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 core tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down.  Dumbbells 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 core tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

If you need to go lighter you could always do a single dumbbell held with both hands.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

3 Rounds


Run 400 Meters

40 Alternating Single Arm Dumbbell Snatch

20 Burpee Pull Ups


If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 40 you end up doing 20 per side.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict or kipping pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target.

5 Rounds


10 Dumbbell Clean and Jerks

10 Box Jump Overs

10 Dumbbell Thrusters

10 Box Jump Overs


Rest 1 Min Between Rounds


Goal: Under 3:00 - Can you go under 2:00??

The goal is to be fast AND consistent!

The weight will start on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under - and pull your elbows around and through FAST!  Catch the dumbbells on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down.  Lock out over your head with the biceps by the ears and the core tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If jumping is not happening, just do step up and overs.

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.

20 minute AMRAP

(As Many Rounds As Possible)


15 Kb Swings

10 Push off / D-Side (knee on floor)

15 Goblet Squats

10 Side / Hook / D-Side

15 V-Ups


No gloves needed today. 

6 Rounds

-Each Round is a 3 minute AMRAP-

(As many rounds as possible)

1 minute rest after each round


5 Burpee / Back Step / Quick Reverse

5 Three tuck jumps / Triple Side Kick

5 Wall Up / Body-Helmet

5 Side-Hook / Jump Back Kick

WEEK 5

3 Rounds


30 Dumbbell Squats

Run 400 Meters


Rest 2 Min Between Rounds


Goal: Under 3:30

Think of the squats as the "buy in" for the run.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the 400m run, it should be all out, shoot for 2 minutes at the most.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!

5 Rounds


30 Kettlebell/Dumbbell Swings

15 Dumbbell Push Press

10 Toes to Bar / 15 V-Ups


Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

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.  Core 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 core tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows. Core tight.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

12 Min EMOM

(Every Min on Min for 12 Min)


6 Alternating Single Leg Deadlifts

4 Seated Box Jumps


Goal: Solid and safe movement.  Quality over quantity. Challenge yourself on the box.

Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep!

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and core tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 6 reps = 3 on each leg.

For the seated box jumps we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.

Be careful!  No bloody shins PLEASE!!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.

18 Min AMRAP

(As Many Rounds As Possible)


20 Lunges w/weight

15 Push Ups

10 V-Ups

5 Double Side / Spin Hook

5 Fake Skip / Q. Reverse

5 Any Touch & Go

100 Air Squats

50 Hand Release Push Ups

25 Fake / Any Hand

25 Any Double Kicks

25 Fake Kick / D-Side / Q. Reverse

50 Hand Release Push Ups

100 Air Squats

WEEK 4

30 Dumbbell Hang Squat Cleans

30 Hand Release Push Ups

30 Dumbbell Thrusters

30 Hand Release Push Ups

30 Dumbbell Squats

30 Hand Release Push Ups


Goal:  12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the core.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

You can definitely partition this movement into a hang power clean then a dumbbell squat.

A hand release push up is done laying with face, palms and toes facing down, keeping legs and back straight, palms come off the floor for a second, place them back down, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. 

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep core tight and finish l

16 Min AMRAP

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


Run 200 Meters

16 Box Jumps

16 KB Swings


Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches!

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

I would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

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!

10 Rounds


4 Devil Press

2 Lungester


Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time!

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

Another option would be to do a burpee then a kettlebell/dumbbell swing.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Dumbbell Lungesters begin with the dumbbells 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 core tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down.  Dumbbells 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 core tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears.

If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster.

4- rounds


200- jump rope singles

2 min point fighting bag

— 9-6-3 of —

Thrusters

V-ups


90 seconds rest 

5- Rounds

1- min Bag - Hands Only

1- min Bag - Kicks Only

1- min Bag - Both

15- KB Swings 

15- Goblet Squats

15- V-Ups

WEEK 3

15 Min AMRAP

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


Run 200 Meters

20 Alternating Single Arm Dumbbell Snatch

10 Push Up + Pull Across


Goal: 5 - 7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand.  First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the core tight and butt down.  Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body.  If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across.

4 Rounds


20 Dumbbell Step Up Overs

20 Supine Rows

20 Dumbbell Step Up Overs

20 Alternating Single Arm Dumbbell Press


Rest 2 Min Between Rounds


Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step up overs and presses in 1-3 sets.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Choose a height that you are comfortable stepping up AND down. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all?  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the supine row, keep your core tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position.  Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

10 Rounds:


10 Dumbbell Deadlifts

5 Dumbbell Hang Squat Cleans


Go Unbroken and Rest 20 Seconds Between EVERY Round.


Goal: Challenge yourself.

On the deadlifts you only need to touch one head of the dumbbell.  Do not get sloppy and let your back round. Keep you chest up, core tight and back flat. Drive through your heels to stand each time. Keep your chest up and butt back as you lower back to the floor.

For the cleans, you will take them from the hang position, so you will be standing all the way up with the dumbbells and initiate the clean with just a slight dip.

Pull yourself under into a full squat.  Try to get those dumbbells on your shoulders and keep your chest up as you stand!

After you perform the 10 + 5  - rest 20 seconds before you start the next round.

10-1


Double Fake  / Any Hand Technique 

Double Side / Back Hop / Q. Reverse

Burpees

4 Rounds

2 Min - Bag Work

10 Goblet Squats

8 Presses

6 Thrusters


-No Rest!!

WEEK 2

4 Rounds


10 Dumbbell Thrusters

15 Burpee Box Jump

20 V-ups


Rest 1 Min Between Rounds


Goal: Under 4 Min


For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.

Modify to Front Squats without the overhead press.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping.

Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.

Modify V-Ups with regular sit-ups. 

10 Min AMRAP

(As Many Round and Reps as Possible in 10 Min)


10 Hang Clean & Jerks

12 Weighted Sit Ups


Goal: 6 Rounds +


For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight.

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

You can do anything you want with your feet in the sit ups.  What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

8 Rounds


30 Double Unders / or 60 Singles

12 Alternating Farmer Lunges

8 DB Strict Press


Goal: Under 15 Min

I’m are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The dumbbells will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

On the strict presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. 

50’s

Presses

Fake / Any Hand Technique 

Squats w/weight

Side - Hook/Round Kick

V-Ups


You can divide the work as you see fit. As long as you finish 50 reps of each exercise. My rep scheme was 15-15-10-10.

5 Rounds

10 Thrusters

20 Lunges w/weight

7 Fake / Blitz

7 Fake / Body Helmet


1 Min Rest Between Rounds

WEEK 1

Every 2 Min - for 20 minutes 


Run 200 Meters

8 Burpees

10 Box Jumps


The way this works is when the clock starts you have 2 min to complete a 200 meter run, 8 burpees, 16 Air Squats.  If you finish the work before 2 min is up - you get to rest until the next 2 min window starts.  Keep repeating that every 2 min until you complete 10 rounds. 

The run should take less than a minute, so shorten the distance if needed.

If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.

Burpee:  Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. 

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in 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 lunges. Or, if you don't have something to jump ON - find something to jump OVER!

I would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!


7 Rounds


8 Dumbbell Power Cleans

8 Push Press

Run 200m


DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep."

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Stomach tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

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

4 Rounds


30 KB/DB Swing

30 Push Up

200m Run


Goal: 13-18 Min

Each round should take 3:15-4:30. Choose a push up variation you can complete 30 reps in at most 4 sets or in 1:30 or less.

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.  Core tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core 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!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your core. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

20 Min AMRAP


15 Swings

10 Push Off D-Sides (Knee On Floor)

15 Goblet Squats

10 Side Kick-Hook Kick / D-Side

7 Rounds


10 Burpees

10 Jump Overs

10 Double Side Kicks / D-Sides

10 V-Ups