We Program // You Train // We All Win
WEEK 52
Last Week of the Year : Back to the BKI Vault
10 Rounds
7 Dumbbell Thrusters
7 V - Ups
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 stomach tight and finish locked out overhead - biceps by the ears.
For the V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight!
5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press
Goal is under 20 minutes!!
For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.
For the Bent Over Rows you will deadlift the dumbbells 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 belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
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.
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Dumbbell/Kettlebell Goblet Lunges(Alternating)
12 Russian Twists
8 Push Ups
You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, stomach tight and shoulders back. 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 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.
For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.
20 minute AMRAP
(As Many Rounds As Possible)
15- Ball Slams
10- Fake Kick / D-Side
15- Thrusters
10- Quick Reaction Hook Kick
15- Up & Overs (Push Ups)
10- Spinning Hook Kick
4- Rounds
-3 reps each technique / 3 reps each exercise-
Techniques:
•Blitz
•Hook Round / Quick Reverse
•Body / Helmet
Exercises:
3- Hops (Same Spot)
2- Hops (Forward / Back)
2- Hops (Forward / Chest)
WEEK 51
5 Rounds
40 Double Unders / Dumbbell Hop Overs
25 Thrusters
10 Weighted Sit Ups
Goal: 15 - 20 Min
Pace this for 3-4 minute rounds. Thrusters should take 1:00-1:30 in 1-3 sets.
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 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.
Weighted sit-ups are a great option if you don't have a pull-up bar or just prefer them.
Customize to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
3 Rounds
10 Dumbbell Clean and Jerk
Run 200 Meters
10 Dumbbell Clean and Jerk
Run 200 Meters
Rest 2 Min Between Rounds
Goal: 3-4 Min
For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, 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 as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off 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 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, or toe taps to a low target.
Every Min on the Minute for 15 Min:
5 Pull Ups
5 Dumbbell Squats
5 Box Jumps
Pick a pull up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!
You could also lower the pull ups to 3 reps. Any lower, pick a different variation.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the 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.
Switch to goblet squats or even air squats to stay within the minute window if necessary.
For the box jumps, choose a height that you are comfortable with. 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!
4- Rounds
Each round will be a 4 minute AMRAP ( As Many Rounds as Possible) after every round you will have 90 seconds of rest.
10- Thursters
10- Fake / Quick Reverse
10- Burpees
10- Double Drag Hook - Reverse
Try your hardest to be consistent on your rounds on this workout. It’s crazy simple to fall off on the third and fourth AMRAP round. Stay focused and do not count “bad” reps. Try to complete 3-4 solid rounds per AMRAP. That’s 12-16 Rounds!!! Wow!! Enjoy.
6- Rounds
2 min- Bag. (Hands and Kicks)
10- Front squats / Goblet Squats with weight
10- Box Jumps
Be very consistent with the rest in between rounds. NO MORE then 45 seconds. Find a weight that you will struggle but not break form with. This should not be easy.
WEEK 50
4 Rounds
10 Dumbbell Thrusters
15 Burpee Box Jump
60 Jump Rope Singles
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.
Single unders are one pass of a skipping rope under your feet.
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
20 Alternating Hang Dumbbell Snatch
12 Weighted Sit Ups
Goal: 6 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
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 10 per arm per round.
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
12 Alternating Dumbbell Shoulder Press (6 Per Side)
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.
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 12 reps is 6 on each arm.
-Cone Drills-
3 Rounds
(3 Fakes For Every Rep)
5 Back Side - Body Fake / Round House / Reverse
5 Chest Side - Wall Up / Side Kick / Back Fist
10 Burpees
15 Thrusters
20 Sit Ups
—No Rest Between Rounds—
When you have completed all 3 rounds. Take a 2 minute break and start Part 2.
-Part 2-
3 Rounds
(3 Fakes For Every Rep)
5 Back Side - Kick Fake / Q. Reverse
5 Front Side - Body Fake / Blitz
25 Push Ups
25 Air Squats
4- Rounds
20- Jump Overs
5- Circle toward your chest - Tap knee on floor / D-Side
5- Circle toward your back - Tap knee on floor / D-Side
5- Circle toward your chest- Tuck Jump / Quick Reverse
5- Circle toward your back- Tuck Jump / Quick Reverse
20- Jump Overs
—Rest 1 Minute—
On the Box Jumps, 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. If you can’t jump over anything due to injury or just not that confident. Try a step up or find a much smaller object to jump over.
WEEK 49
4 Rounds
15 Toes to Bar
30 Thrusters
400 Meter Run
Each round should take around 5:30 for this one. Break up the toes to bar into small manageable sets that you can maintain throughout. Consider breaking up the thrusters a bit more too so you don't have dead legs on the run!
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!
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 stomach tight and finish locked out overhead - biceps by the ears.
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, or toe taps to a low target.
AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Kettlebell Swings
2 Box Jump Overs
4 Kettlebell Swings
4 Box Jump Overs
6 Kettlebell Swings
6 Box Jump Overs...
Keep adding 2 reps per movement and get as far as you can in 10 Min.
Goal: Get through the 16s +
Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.
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!
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 and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible!
Every 2 Min for 8 Rounds (16 Min):
25 Double Unders or 50 Singles
15 Air Squats
12 Burpees
No weight needed today!
Goal: Under 1:30
This is SUPER manageable work if you choose the right subs and modifications for you. If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less.
Go ALL out each round and try to hold on.
If your first round takes longer than 1:25 - change something.
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 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
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 burpees, 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 place arms overhead!
4 Rounds
2 min stations
:30 second rest between stations
Bag Work
Sit ups
All 4 fakes
10 push press / 5 burpee AMRAP
50 Thrusters
then…
4 rounds
10 Fake / D-Sides
10 Front Step / Quick Revers
10 Back Step / Side Kick / Blitz
10 Side Kick / Hook Kick / Roundhouse
then....
50 Thrusters
WEEK 48
4 Rounds
12 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps
Goal: 8-15 Min
This workout is a great opportunity to push the pace. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.
Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!
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 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!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.
4 Rounds
30 KB/DB Swings
30 Alternating Goblet Lunges
30 Single DB/KB Hang Clean and Jerks (15 on the right - then 15 on the left)
Goal: 12-18 Min
Each round should take 3-4:30. Choose a load you can complete the swings in sets of at least 10.
For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels 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, keep the core tight, and guide the weight all 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!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, core tight and shoulders back. Make sure you take a long enough step 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 and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.
Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).
Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, core tight.
From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, core tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.
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.
Run 800m
Then....
5 rounds
15 KB Swings
15 Decline Push Ups
15 Incline Push Ups
2 mins Bag Work (Only Hands)
Then....
Run 800m
5 rounds
10 Push ups
10 Sit ups
10 Squats
Then...
10-1
Hook / Round House / Hop Back / Quick Reverse
Fake / Side Step / Body Helmet
Then..
5 rounds
10 Push ups
10 Sit ups
10 Squats
WEEK 47
3 Rounds
16 Dumbbell Squats
16 Dumbbell Hop Overs
REST 2 Min
4 Rounds
12 Dumbbell Squats
12 Dumbbell Hop Overs
REST 2 Min
5 Rounds
8 Dumbbell Squats
8 Dumbbell Hop Overs
*I used 40lbs DBs in each hand. So go from there.
Goal: 12-17 Min
So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.
So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the DBs after the hop overs and once they are in your hands, don't put them down until the set is done!
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 hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
30 DB Facing Burpees
30 Bent Over Rows
20 DB Facing Burpees
20 Bent Over Rows
10 DB Facing Burpees
10 Bent Over Rows
Goal: 7 - 11 Min
This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!
Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
Customize with regular burpees or a no push up variation.
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 - 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!
3 Rounds
Run 400 Meters
21 DB Thrusters
Rest 3 Min
3 Rounds
Run 300 Meters
15 DB Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 DB Thrusters
*I used 35lbs DB’s. So go from there.
Goal: Under 30 Min TOTAL
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.
If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
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.
5 Rounds
4 Lungesters (Heavy) - R&L Lunge + Squat + Press
5 Hook / Round
4 Lungesters (Heavy)
5 Double Side / Round
4 Lungesters (Heavy)
5 Hook / Round
4 Lungesters (Heavy)
5 Double Side / Round
1 Min Rest between Rounds
5 Rounds
12 KB Swings
6 Wall Up / Body Helmet
12 Strict Press
6 Fake Kick / Reverse
24 Push Ups
Rest 1 Min Between Rounds
WEEK 46
This workout has 2 Parts.
8 Rounds
6 Devil Lunge
8 Toes to Bar / Single Dumbbell Supine Toe Touch
After ALL 8 Rounds: Rest 1 Min
Then
50 Burpees
Goal: 16 - 22 Min
Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can devil lunge unbroken most if not all the way.
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 up to plank. Jump or step the feet either inside or outside the dumbbells. Lead with the chest to stand up all the way with a flat back.
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.
If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.
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 Supine Toe Touches with a single dumbbell held in both hands over the chest.
Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!
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.
Modify these to an elevated burpee or a no-push-up version.
3 Rounds
15 Dumbbell Hang Power Clean
Run 200 Meters
15 Dumbbell Push Press
Run 200 Meters
Rest 1 Min Between Rounds
Goal: 12 - 17 Min
Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.
For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.
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 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.
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
8 Pull Ups
10 Box Jumps
12 Dumbbell Squats
Goal: 6 - 8 Rounds
Goal pace is 2:00-2:40 per round. Choose a pull up version you can do in at most 3 sets the whole way. Squats should be close to unbroken.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
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!
For the 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.
Modify with goblet squats, holding a single DB to your chest.
5 Rounds
1st Min - Fakes
2nd Min - Blitzes or Quick Reverses
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 45
5 Rounds
15 Dumbbell Squat
Run 400 Meters
Rest 1 Min Between Rounds
Goal: 1:45-3:00
Choose a load on the squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the run!
Adjust the distance on the run if you need to but keep the pace at a high level of intensity for you.
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 take no more than 2:20. 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.
80 Air Squats
80 Alternating Single Arm Dumbbell Snatch
80 Air Squats
Every Minute on the Minute:
8 Dumbbell Hop Overs
Goal: 10 - 15 Min
Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!
Once you've completed 80 air squats like that, move on to the power snatches.
Choose a load that you can complete 16-24 power snatches per minute.
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 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 80 you end up doing 40 per side.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
4 Rounds
12 Push Press
18 Dumbbell Squat
12 Box Jump Overs
12 Push Press
18 Dumbbell Squat
12 Box Jump Overs
Rest 1 Min Between Each Round.
Goal: 3:00-4:00
To hit the goal time for this workout, you'll want to choose a load that you can complete the back squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!
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.
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 box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 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 and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible!
If jumping is not happening, just do step up and overs.
5 Rounds
20 Goblet Squats
15 Box Jumps
10 Double Side / Q.Reverse
10 Body / Helmets
4 Rounds
3 min AMRAP - As Many Rounds As Possible
1 min rest between rounds
10 Box Jumps
8 Burpees
6 Double Side / D-Side
6 Hook / Round / Q. Reverse
6 Quick Reverse
WEEK 44
Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats
No weight needed!!
Goal: 10 Rounds + (20 Min)+
The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 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 can no longer keep the work under 2 min - OR you hit 40 min!
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.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
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.
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.
3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Dumbbell Front Squats
3 Dumbbell Thrusters
Rest 1 Min Between AMRAPs
Goal: 12 Rounds +
The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.
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. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.
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.
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.
Wednesday
5 Rounds
15 Kettlebell Swings
15 Burpees
Goal: Under 10 Min - You gotta want it!!
The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds.
Make sure you breathe!
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!
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. Jump up and place arms overhead!
10-1
Fake / Any Hand
Double Kick / Side Step / Skip Side
Fake / D-Side / Q. Reverse
Start off with 10 reps of each technique. When you’ve completed the work, go right into the 9’s. NO REST!! This is one LONG round.
5- Rounds
Each Round is a 3 min AMRAP (as many rounds as possible)
~90 seconds rest between rounds~
5 Ninja Jump / D- Side
5 Fake / Side Step / Any Hand
5 Single leg Push Off D-Side
5 Body / Helmet
Try to complete 15 reps of each technique per round. That’s 3 complete cycles. Good luck.
WEEK 43
2 Rounds
40 Dumbbell Step Up Overs
40 Burpees
Every Minute on the Minute:
12 Dumbbell Hop Overs
Goal: 12-18 Min
You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step up overs and burpees the whole way.
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. 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.
For the box height roughly 24" for fellas and 20" for ladies. 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 the way down to nothing if you need to!
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 and jump up.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Toes to Bar / Weighted Sit Up
12 Dumbbell Deadlift
24 Double Unders/ DB Hop Overs
Goal: 7-10 Rounds
Each round should take around 1:10-1:35. If you have lighter dumbbells and want to go heavier, try the single leg deadlifts. This will challenge your balance as well and after a couple rounds, they should feel pretty solid!
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, or just prefer to do weighted sit ups, go for it.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
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 this workout you will want to choose a type/number of double unders that will allow you to finish that part in roughly 30-40 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
4 Rounds
30 KB/DB Swing
30 Push Up
30 Unweighted Alternating Lunges
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.
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 30 you end up doing 15 on each side.
2 Rounds
50 Goblet Squats
50 Push Ups
10 Double Side / D-Side
10 Touch & Go / Block & Reverse
10 Fake / Blitz
25 Goblet Squats
25 Push Ups
5 Double Side / D-Side
5 Touch & Go / Block & Reverse
5 Fake / Blitz
4 Rounds
15 Swings
12 Lunges / Counting only one leg
10 Devil Press
2 Min Bag
1 Minute Rest Between Rounds
WEEK 42
8 Rounds
6 Dumbbell Clean and Jerks
8 Pull Ups
Rest 3 Min
Then
8 Rounds
6 Toes to Bar / V-Ups (8)
8 Dumbbell Squats
Goal: 15-21 Min
Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, 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 as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off 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 pull ups, do strict, kipping/butterfly or ring/trx row. If none of those other options are available, do a row with the bar in the rack OR a bent over row. For banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start with straight arms and either get the chin over or pull the chest all the way up at the top!
For toes to bar, 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 8 V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For these squats hold the DBs at the shoulder. Keep your core tight, chest up and heels down!
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 400 Meters
20 KB/DB Swings
40 Mountain Climbers / Double Unders
Goal: 4 Rounds+
This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.
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 for any reason choose a sub that isn't too repetitive with the mountain climbers/double unders. Low step ups are a great option. Only choose hop overs/taps if you are not doing double unders.
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!
For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your core tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.
If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.
4 Rounds
Each Round is:
4 Dumbbell Bear Complex
8 Devil Press
40 Goblet Step Ups
8 Devil Press
4 Dumbbell Bear Complex
Rest 2 Min Between Rounds
**Dumbbell Bear Complex =
Power Clean + 2 Thrusters
Goal: 25-30 Min
This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.
For the bear complex, do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean.
For the thrusters, make sure the DBs are on the shoulders, heels are down, knees are out. Keep your chest up and belly tight. Feed the press with the drive from the legs. Finish each rep with arms locked out overhead, biceps by the ears.
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 these step ups, hold one dumbbell tight to your chest. 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. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
2 Rounds
5-4-3-2-1
Double Fake / Quick Reverse
Skip Chamber / Double side / Reverse
D-Side Chamber / Q. Reverse
Rest 2-3 Between Rounds
3 Rounds
2 min Stations w/ :30 sec rest between stations
Jump Rope
Bag Work (Point Fighting)
V-Ups
Bag Work (Continuous Fighting)
WEEK 41
Back to the BKI Vault this week.
100 Dumbbell Thrusters
Every minute you perform burpees.
When the clock hits 1:00 - you do 1 burpee.
When the clock hits 2:00 - you do 2 burpees.
3:00? - Yep - 3 burpees.
Keep adding until you complete all 100 Thrusters
NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN!
For the thrusters you will have the dumbbells on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press. Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears!
For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may also sub knee push up, no push up, or elevated burpees if necessary!
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Dumbbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)
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.
For the box jumps overs 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! Jump or step off of the other side. That = 1 rep.
No box, find something to jump all the way over like a bench or laundry basket!
If jumping is not happening, just do step up and overs.
10 Devil Press
10 Toes to Bar / V-Ups
9 Devil Press
9 Toes to Bar / V-Ups
8 Devil Press
8 Toes to Bar / V-Ups...
All of the way to...
1 Devil Press
1 Toes to Bar / V-Up
Goal: Under 10 Min
This one is a sprint....get in and out... and on with your day!
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!
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!
5 Rounds
100 Jump Ropes
16 Single Arm Hang Snatch
10 Triple Kicks
10 Fake / Any Hand Technique
6 Rounds
5 Thursters
7 Strict Press
9 Push Press
5 Double Kick / Side Step / Skip Side
5 Fake / Any Hand
5 Double Side / Q. Reverse
5 Body Helmet
WEEK 40
Every 2 Min for 7 Rounds (14 Min)
6 Devil Press
8 Toes to Bar
Max Reps Air Squats
The goal is 15-25 air squats each time each round. That means you want to set yourself up to complete the devil presses and toes to bar in about a minute.
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!
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, weighted or regular sit-ups if you need to!
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.
3 Sets
Each Set is 3 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Dumbbell Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
Goal: 13-17 Min
Just to clarify, it is:
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 DB facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)
You do a TOTAL of 9 rounds of the 12-9-6 by the end.
Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 DB facing burpees in 1:00-1:30 the whole way.
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 DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
8 Double Dumbbell Snatch
8 Dumbbell Thrustersa
Goal: 7-10 Rounds
You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.
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.
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.
If this is not feeling right, switch to a single dumbbell snatch, alternating arms each 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.
2 Full Sets
TABATA 8 Rounds - :20 on :10 rest
Continuous Sparring
2 Min Rest
TABATA 8 Rounds - :20 on :10 rest
Point Sparring
2 Min Rest
2 Rounds
15-10-5
Thrusters
Any Triple Kick
Burpees
Body / Helmet
WEEK 39
5 Rounds
30 Dumbbell Snatch
400 Meter Run
Rest 1 Min Between Rounds
Goal: Under 4 Min (Can you go under 3:30?)
Choose a load on the Snatches you can complete all 30 reps in 1:30 or less. Really push the pace on the run. Usually I give a range of 2:00-2:30 (see below) for 400m but see if you can go sub 2 for this workout!
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 30 you end up doing 15 per side.
For the 400m run, you're working with 2:00-2:30 (hopefully faster on this workout). 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.
100 Alternating Weighted Step Ups
50 Push Up + Renegade Rows
Every Min on the Min:
10 Dumbbell Hop Overs
Goal: 15-22 Min
You don't have to do hop overs in the first minute. At 0:00 start with the step ups. At 1:00 and every minute following, you'll do the hop overs. Make sure that you are hopping with both feet. You can hop laterally or object facing.
Set yourself up to get 10-12 step ups per minute and 6-10 renegade rows per minute.
For these step ups you can hold the dumbbells at your waist or on your shoulders. 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. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Each rep of the renegade row will be push up + row right + row left.
For the push up I want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.
Alternating Tabata:
Dumbbell Deadlift / Dumbbell Strict Press
For 10 Min You Will Go 20 Seconds on / 10 Seconds Off Alternating Movements:
So it will look like:
20 Seconds Max Reps Dumbbell Deadlifts
Rest 10 Seconds
20 Seconds Max Reps Dumbbell Strict Press
Rest 10 Seconds
Goal: Good Movement!
So you will do deadlifts for 20 seconds, then rest for 10. Then shoulder presses for 20 seconds, then rest for 10. That will be how every minute goes for 10 minutes.
At 0:00 - Deadlifts
At 0:20 - Rest
At 0:30 - Presses
At 0:50 - Rest
At 1:00 - Deadlifts
... and so on.
You end up doing each movement 10 times.
GOOD FORM IS ESSENTIAL ON THIS ONE EVERYONE! Do not get sloppy just because you want to go faster.
Challenge yourself with the single leg deadlift variation if you feel stable enough to make it happen.
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!
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.
You may choose to use lighter dumbbells for the strict shoulder press or even just drop down to a single dumbbell held in both hands! This movement will get hard QUICKLY!
3 Sets
Each Set Has 2 Full Rounds
15 Squats w/Weight
10 Strict Press
5 Thrusters
2 Min Bag Work
2 Min Rest Between Sets
WEEK 38
10 Squat Cleans
10 Burpees
Run 200m
9 Squat Cleans
9 Burpees
Run 200m
8 Squat Cleans
8 Burpees
Run 200m
.
.
.
1 Squat Clean
1 Burpee
Run 200m
For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift.
If you are new to squat cleans in general - you may do a power clean + front squat. Only one head of each dumbbell needs to touch the ground at the bottom of each rep!
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 200m run it should be a distance that takes you roughly 1 min - 1:20 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 to run, you can do taps or jump rope for the same amount of time.
Run 800m
100 Air Squats
100 Sit Ups
100 Push Ups
Sprint (or as FAST as you can) 400m
The 800m should be a distance that takes you roughly 3:30 - 5:00 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 your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, 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.
The 400m Sprint is all out!! Pedal to the metal and leaving nothing in the tank.
4 rounds
20 Thrusters
15 burpees
Run 400m
Rest one minute.
Whole point of this workout is to try to get faster every round.
For 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.
On the thruster, 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.
For the run - it should be a distance that takes you roughly 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.
25-20-15-10-5
-Touch & Go ( 1 Kick / 1 Hand )
-Fake / Q. Reverse
-Triple Kicks
-Burpees
-V-Ups
4 Rounds
1 Min Wall Up / Q. Reverse
1 Min Wall Up / D-Side
1 Min Body Fake / Q. Reverse
1 Min Body Fake / D-Side
2 Min Bag Work
1 Min Rest
WEEK 37
Every 2 Min for 16 Minutes
(8 Rounds Total)
Run 200 Meters
Max Reps Alternating Single Arm Dumbbell Snatch
NO REST BETWEEN ROUNDS
Goal: 100 Reps+
So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!
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.
To get a feel for the hip action with this movement, modify to alternating hang power snatches.
8 Rounds
8 Single Arm Overhead Alternating Lunge Right
8 Single Arm Overhead Alternating Lunge Left
8 Pull Ups
Goal: 12 - 18 Min
Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 8 lunges unbroken each time. Choose a variation on the pull up you can complete in 2 sets or less all or most of the way. These should definitely be under a minute.
For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. So with the right arm overhead it's 4 lunges per leg, then 4 per leg with the left arm overhead. Keep the core tight and press up!!
If you are unable to do overhead lunges you may sub lunges with two or just one dumbbell at the shoulder(s).
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!
You can also switch to step ups if you need to.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
4 Rounds
10 Dumbbell Squat
15 Push Up
30 Thrusters
Rest 2 Min Between Rounds
Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)
Think about the squats and push ups as a buy-in for your thrusters. Choose a load and push up variation that will get you to the thrusters by about 1:30.
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 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 belly. 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.
For the Thruster, 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.
10-1
Double Kick / Any Hand
Burpees
Body-Helmet or Blitz
Thrusters
3 Rounds
50 Air Squats
2 Min Bag Work (Only Hands)
50 Push Ups
2 Mins Bag Work (Only Kicks)
50 Sit Ups
WEEK 36
4 Rounds
10 Clean and Jerk
15 Toes to Bar
10 Clean and Jerk
15 Dumbbell Facing Burpees
Goal: 15-22 Min
Warm up those shoulders for this one!
The clean AND jerk together counts as 1 rep.
The dumbbells start on the ground with the feet under the hips. DBs 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, feed this partial dip position into the jerk. 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!
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, weighted or regular sit-ups if you need to!
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and re
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Run 200 Meters
Goal: 6-9 Rounds
You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.
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 these step up and overs you can hold the dumbbells at your waist or on your shoulders. 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 e.
For the box height roughly 24" for fellas and 20" for ladies. 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 use a single DB/KB or lower the weight all of the way down to nothing if you need to!
As Far as You Can Get in 12 Min:
5 KB Swings
25 Double Unders
10 KB Swings
25 Double Unders
15 KB Swings
25 Double Unders
20 KB Swings
25 Double Unders
....
2 Rounds
-Each Round has 3 full Rotations-
15 KB Swings
10 Goblet Squats
5 Thrusters
1 Min Continuous Sparring
1 Min Point Sparring
2 Minute Rest between rounds.
You should finish with 6 full Rotations.
10 Min EMOM
-Every Minute on the Minute-
5 Burpees
5 Skip Side / Reverse
5 Body/Helmets
5 Burpees
WEEK 35
Run 800m
8 Rounds
10 Burpees
20 Air Squats
Run 800m
The run is just long enough to not know any better and just go hard! Once you find yourself on the burpees / air squats. Give yourself a goal to finish a certain amount of rounds / reps before you rest. My goal was 5 straight rounds before I took a 20 second breather. SO SET A GOAL!! AND STICK TO IT!! Your job after that is to just go. It’s going to burn….but so what. Your almost done.
For the 800m run it should be a distance that takes you roughly 3:30 - 5:00 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 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.
On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward.
Run 400m
100 - Goblet Squats
100 - Push Ups
Run 400m
100 - Sit Ups
50 - Burpees
So you’d be completely correct if you’d think this workouts going to be long. Try your best to keep it under 20-22 minutes. Make sure to get a real good stretch/warm up before hand. Start the first 400m a bit faster then normal. That should get those legs ready for the goblet squats.
Make sure to break up the push ups sooner then later. Small sets of push ups will keep you in the game longer then you think. So sets of 5-10 wouldn’t be out of the question. Especially cause you know those evil burpees are coming up soon.
The next 400m run should be a bit slower then the first. Yeah..100 goblet squats will do that to you. As soon as you get back, go right into the sit ups. Do it!! Sets of 20-25 should be the goal.
Look....no one like burpees. And if you say you do. You’re crazy. Hehe. I like to do 10 at a time and then simply switch directions. Face North, 10 burpees. Face East, 10 burpees..etc.
For the 400m run, it should be a distance that takes you roughly 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.
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 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.
-2 Complete Rounds-
Run 200m
5 rounds of
5 Burpee Jump Overs
10 V-ups
Run 400m
5 Rounds of
5 Burpee Jump Overs
10 V-ups
Try to finish within 18 minutes.
The mixture of 100 burpee jump overs, 200 v-ups and the Texas heat is a spicy one. Don’t take this one too lightly. It’ll burn ya.
Start off with a 200m run. Nothing too crazy. No need to sprint on this one. You’ll get plenty of warm up from what’s coming next. Jump right into 5 Rounds of Burpee jump overs and v-ups. When you complete 5 rounds, you should have completed 25 burpees and 50 v-ups. Great!! First half of the round is done.
Hit that 400m run with a little more gusto than the first 200. You should be warmed up and really starting to put that foot on the gas. Once you’re done with the run, complete another 5 rounds of Burpee jump over and v-ups.
Congratulations…you’ve completed one round. Time for another one. So get at it!! Have fun.
If you’re just starting on the program, make sure to cut everything by half. If not more. The goal is to get started and more IMPORTANTLY…come back tomorrow.
For the 200m run it should be a distance that takes you roughly 1 min - 1:20 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 to run, you can do taps or jump rope for the same amount of time.
On the burpee jump over, 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 over an object. I used a sandbag. Turn around, face the sandbag and perform the movement again.
7 Rounds
2 Mins Bag
10 Strict Front raise
10 Curls
10 Strict Press
25 V-ups
Heres the kicker!! Try to finish this workout in less than 28 minutes. You can’t do anything about the 2 min bag. That just means you have to finish the 10-10-10-25 reps in less than 2 mins. Be strict on yourself and don’t cut the reps short. This one hurt a bit. Go hard on the bag also. The bag work should not be considered “rest”. This is a burner. Have fun!!
100 Wall Round House Kicks (Right & Left)
10 Lungesters
100 Wall Side Kicks (Right & Left)
80 Wall Round House Kicks (Right & Left)
10 Lungesters
80 Wall Side Kicks (Right & Left)
60 Wall Round House Kicks (Right & Left)
10 Lungesters
60 Wall Side Kicks (Right & Left)
40 Wall Round House Kicks (Right & Left)
10 Lungesters
40 Wall Side Kicks (Right & Left)
20 Wall Round House Kicks (Right & Left)
10 Lungesters
20 Wall Side Kicks (Right & Left)
As you can tell…this one is going to kill your legs. And like ALWAYS!!! Don’t give crappy reps. Be strict on yourself.
WEEK 34
5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch
Goal: Under 15 Min
For this workout you will do regular old box jumps. No fancy over stuff.
Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.
I would love to see you actually jump, even if that means that you significantly lower the height.
If you are unable to jump for whatever reason - you may sub step ups!
For the Lunges you will have the dumbbells on the shoulders with the elbows high.
Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.
Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the core tight and don't allow the weight to pull that chest forward!
Especially with the walking lunges, make sure you stand up all the way between each rep.
For the 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 10 per arm per round.
Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!
5 Rounds
40 Double Unders / DB Hop Overs
15 Toes to Bar / V-Ups
15 Dumbbell Shoulder to Overhead
Goal: 12-20 Min
Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after!
You may also do 80 singles.
For the toes to bar you may sub knee ups, supine toe touches, pike ups on your TRX bands - or even just regular sit ups.
For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.
For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and core tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.
Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep!
3 Rounds
Run 400 Meters
20 Dumbbell Squats
15 Dumbbell Power Cleans
Run 400 Meters
Rest 2 Min Between Rounds
Goal: 20-27 Min (Including the Rest)
Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!
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.
For the DB Squats the DBs will be placed on the shoulders however you like. Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Core tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!
For the power cleans the DBs will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Core is tight. Chest is up!
You will lift the DBs off of the ground by driving your heels down and lifting the chest. Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the DBs to land on the shoulders! Stand to complete the rep!
Only one head of the each DB must touch the ground between reps.
10-1
Fake / Any Hand
Double Kick / Side Step / Skip Side
Fake / D-Side / Q. Reverse
Start off with 10 reps of each technique. When you’ve completed the work, go right into the 9’s. NO REST!! This is one LONG round.
5- Rounds
Each Round is a 3 min AMRAP (as many rounds as possible)
~90 seconds rest between rounds~
5 Ninja Jump / D- Side
5 Fake / Side Step / Any Hand
5 Single leg Push Off D-Side
5 Body / Helmet
Try to complete 15 reps of each technique per round. That’s 3 complete cycles. Good luck.
WEEK 33
10 Rounds
8 Push Up + Renegade Rows
20 Double Unders/Dumbbell Hop Overs
Goal: 15-20 Min
For this workout the renegade row WILL include a push up each time. I have had workouts in the past without it - but I DO want to see the push up!!
So each rep of the renegade row will be push up + row right + row left.
For the push up I want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row the 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. Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min.
For the double unders - I REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout.
For the hop overs make sure you find something you are comfortable clearing. If your dumbbell feels too high it could literally be as simple as a chalk line on the ground.
3 Rounds
Run 600 Meters
50 Single Arm Dumbbell Squats
You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side. You may switch sides whenever you like. Goal: 15-20 Min
So as stated above you will only have ONE dumbbell or kettlebell for this workout. You will hold it at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.
For these squats you will hold the dumbbell at the shoulder and try to allow it to rest there. Your feet should be shoulder width apart. Heels down. Tighten the core and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.
To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!
Stand all of the way up.
The run distance should take you roughly 3 min to complete. If you are a fast runner - maybe 2:40 or so. If you know you are a slow runner - maybe closer to 3:30.
8 Rounds
8 Burpee Box Jumps
8 DB Hang Squat Cleans
For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".
You may sub step ups if necessary. You should lower the height to something you can actually jump on if necessary before going to step ups though.
If you don't have something you can jump ON you may sub something to jump over!
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.
Cone Drills
10-8-6-4-2
Fake / Fake / Quick Reverse
Double Kick / Hook-Round / Q. Reverse
Double Side / Fake Kick / D-Side
Perform 10 reps of every technique before moving on to the 8-6-4 and 2’s. Every technique will consist of going back and forth around the cone. Please revert to the video for examples.
4 Rounds
On Bag
:30 - Easy
:30 - Hard
:30 - Easy
:30 - Hard
-Right into-
15 Ground to Over Head
15 Thrusters
1 Minute Rest between rounds.
WEEK 32
2 Rounds
100 Double Unders / DB Hop Overs
50 Alternating Dumbbell Snatch
25 Pull Ups
Goal: 12 - 20 Min
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.
Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.
Choose a load on the power snatches that you can complete at least 20 unbroken when fresh. These should take 2-3 minutes in the workout, definitely less than 4 minutes!
Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.
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 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 50 you end up doing 25 per side.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
8 Rounds
8 Dumbbell Push Jerks
24 Air Squats
Goal: 10-16 Min.
The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge.
The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight!
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.
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.
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Hang Power Clean
4 Toes to Bar
4 Box Jump Over
Each round should take 30-45 seconds - with the rest of each minute as rest.
This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your weights near the box near the pull up bar so you can go right from one movement into the next.
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.
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!
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! 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 and then over - just find something to jump OVER!
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 31
Back to the BKI Vault
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees
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.
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 and jump up.
You may also remove the push up portion of the burpee or even elevate the hands if you need to.
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.
Same thing with the squats, core tight, back flat, chest up, knees out
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 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.
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.
5 Rounds
15 Burpees
Then right into 2 rounds of:
5- Side Step Blitz
5- Side / Hook / Round / Reverse
5- Double kick / D-Side
Each round will begin with 15 burpees. Once done you will go right into two rounds of the 5-5-5 techniques. You will have 90 seconds rest between each round.
20 minute AMRAP
20 Air Squats
10 Jump Overs
5 Fake / Hook-Round / Reverse
5 Body-Helmets
5 Skip Side / Back Fist
20 Sit Ups
WEEK 30
Run 800 Meters
50 DB Thrusters
30 Pull Ups
Goal Time - Around 10 Min or less!
The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!
For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!
Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!
For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. 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.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch
Goal: Under 15 Min
For this workout you will do regular old box jumps. No fancy over stuff.
Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.
I would love to see you actually jump, even if that means that you significantly lower the height.
If you are unable to jump for whatever reason - you may sub step ups!
For the Lunges you will have the dumbbells on the shoulders with the elbows high.
Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.
Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the core tight and don't allow the bar to pull that chest forward!
Especially with the walking lunges, make sure you stand up all the way between each rep.
For the 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 10 per arm per round.
Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!
5 Rounds
40 Double Unders / DB Hop Overs
15 Toes to Bar / V-Ups
15 Dumbbell Shoulder to Overhead
Goal: 12-20 Min
Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after!
You may also do 80 singles.
Both Toes to Bar and V-Ups are considered good!
For the toes to bar you may sub knee ups, supine toe touches, pike ups on your TRX bands - or even just regular sit ups.
For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps.
For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and core tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.
Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep!
10-1
Fake / Side Step / 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 29
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Dumbbell Hang Clean and Jerks
24 Double Unders
Goal: 8-11 Rounds
The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.
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 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 30-40 seconds each time. Consider lowering the reps to fit that time window or go with skip overs, or double rep single unders.
6 Rounds
8 Push Up + Pull Across
12 Box Jumps
24 Air Squats
Goal: 9 - 14 Min
This workout should take 1:30-2:20 per round. Choose a load and push up variation you can complete 8 reps in under 30 seconds. Choose a jumping height you can get 12 reps in under 40 seconds. Give yourself around :50-1:10 for the squats.
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 pull across = 1 rep.
Customize with push up + shoulder taps. You can even do these from the knees if you need to.
For the box jumps, choose a height that you are comfortable with. 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!
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.
5 Rounds
200 Meter Run
20 Alternating Unweighted Lunges
20 KB/DB Swings
Rest 1 Min Between Rounds
Each round should take 2:25-3:35 not including the rest. If you should for about a minute or less per movement, you'll be set up for success.
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 20 you end up doing 10 on each side.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the core tight) guide the weight 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.
4 Rounds
10 Burpees
5 Fake Quick Reverses
5 One side step Body/ Helmet.
5 Two side steps Blitz
10 Burpees
1 Min Rest
4 Rounds
2 Minute Stations
Jump Rope
Bag Work
Sit Ups
10 Swings / 10 Air Squats (As Many Reps As Possible)
Bag Work
30 second rest between stations.
WEEK 28
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 27
30 Dumbbell Hang Power Cleans
30 Dumbbell Front Squats
60 Alternating Unweighted Step Ups
30 Dumbbell Front Squats
30 Dumbbell Hang Power Cleans
Just one time through!!
Goal: 9 - 13 Min
Pay attention to the goal time window. Choose your loading and step up height accordingly.
Push the intensity on this one!
Pick a weight that you can do at least 10 reps at a time.
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.
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.
For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.
If stepping up is not feeling right, try doing lunges instead!
6 Rounds
10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP 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 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 hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it.
You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!
3 Rounds
20 Hang Power Cleans
20 Weighted Step Ups
Run 400 Meters
Goal: 12-18 Minutes
The pace should be between 4-6 minute rounds on this one.
Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.
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.
For these step ups you can hold the dumbbells at your waist or on your shoulders. 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. Stand up all the way at the top of the box and make sure both feet are planted.
Alternate your stepping leg so you end up doing 10 on each side.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep so 20 reps is 10 per side.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
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, Mtn Climbers or toe taps to a low target.
Every 2 mins for 5 rounds
10 Burpees
5 Hook-Round / D-Side / Q. Reverse
5 Fake / Blitz
5 Touch & Go (Any Kick & Hand combo)
10 V-Ups
4-Rounds
10-Shoulder Press
10- Swings
10- Goblet Squats
10- Any Kick / Reverse
10- Any Double Kick / Reverse
WEEK 26
3 Rounds
12 Burpees
30 Air Squats
Rest 2 Min
3 Rounds
12 Burpees
30 Air Squats
Score: Total Time - Including Rest
Goal: 13 - 19 Min TOTAL (this includes the 2 min rest)
Like it says above, the goal on this one is to go FAST!
Lower the squats to 20 if 30 will take you more than 90 seconds when you are tired. Shoot for each 3 round section to be between 5-8 minutes tops.
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. Jump up and clap with arms overhead!
You can also modify by removing the push up portion of the burpee. So, you'd just step or jump back to plank, then step or jump your feet back and stand.
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.
You can modify this by setting up a target to squat to. Use a medicine ball, box, or stacked plates. This will help you be consistent with depth and avoid collapsing at the bottom.
7 Rounds
10 Alternating Single Leg Deadlifts
100 Meter Farmer Carry
10 Alternating Single Leg Deadlifts
Rest 1 minute between rounds
Goal: 15 - 20 Minutes (including rest)
Note that the reps change between the different program versions of this workout.
Each round should be as fast as possible taking around 90 seconds to 2 min.
For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and core tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.
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 10 reps = 5 on each leg.
For regular 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!
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders
Goal: 4 - 7 Rounds
We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.
Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.
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.
You can do anything you want with your feet in the sit ups. What I’m looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
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, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
4 Rounds
25 Goblet Squats
10- Any Single Kicks
10- Any Double Kicks
10- Any Triple Kicks
90 second rest
10-8-6-4-2
-Quick Reverse
-Any Fake / Reverse
-Side Kick / Reverse
-Any Double Kick / Reverse
WEEK 25
Back To The BKI Vault
As Far as You Can Get in 20 Min
Run 200 Meters
2 Devil Press
Run 200 Meters
4 Devil Press
Run 200 Meters
6 Devil Press...
Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!
Goal: 50 Devil Press+ (that's 8 reps into the round of 14s. Can you do it?
Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
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.
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!
Modify with a good old fashioned burpee.
Or, sub with a plate burpee.
The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your core tight!
17 Min AMRAP
(As Many Rounds and Reps as Possible in 17 Min)
17 Burpees
17 Box Jump Overs
No weight needed today!
Goal: 4-5 Rounds+
Lucky You!!!
Lots of jumping today so focus on a soft landing and controlled movement.
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 and jump up!
You can also modify by removing the push up portion of the burpee. Just step or jump back to a plank position then back in, stand and jump.
For the box jump overs, 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 and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible!
5 Rounds
Run 200 Meters
12 Dumbbell Power Clean and Jerks
For the 200m run, you're working with about as minute. 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.
The clean AND jerk together counts as 1 rep.
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!
3 Rounds
15 KB Swings
20 Push Press
15 Squats
20 Push Press
1 Min Bag - Hands Only
1 Min Bag - Kicks Only
2 Min Bag - Combination
20 Min EMOM
Every Minute On the Minute
Odd Min - 10 Thrusters + 3 Burpees
Even Min - 5 Skip Hook Round / Q. Reverse
5 Body Helmets
WEEK 24
5 ROUNDS
One Round Every 3 Min:
200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press
Goal: 40+ Devil Press Reps
A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.
Set yourself up to be able to complete 8-10 Devil Press each round. This should take 1:00-1:30. Choose a load on the squats 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 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.
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
4 Rounds
20 Dumbbell Hang Power Cleans
20 Box Jump Overs
Goal: 10-16 Min
To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.
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.
For the box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. 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 and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges. I prefer you to jump if possible!
Every 2 Min for 10 Min
(5 Total Rounds)
Run 200 Meters
15-20 Push Ups
After 10 Min / 5 Rounds
Rest 2 Min
Then
Every 2 Min for 10 Min
(5 Total Rounds)
20 Burpees
No weight needed
Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.
Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.
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.
If you don't have a way to do deficit push ups but want to challenge yourself, change them to a push up + tap + tap.
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. Jump up and clap with arms overhead!
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 23
Every 4 Minutes for 20 Minutes (5 Rounds Total)
20 Dumbbell Squats
400m Run
GO ALL OUT! Can you keep all 5 Rounds under 3 min?
The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, I want you to really push in every round.
Choose a load you can do 20 reps of pretty comfortably.
Make sure you rest until the next 4 minute interval each time.
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.
You can also hold a single dumbbell to your chest and perform goblet squats if you need to go lighter.
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.
5 Rounds
10 Burpees
20 Air Squats
30 Mountain Climbers
200 M Run
Goal: 12 - 17 Min
Each round should be in the 2:30-3:30 range, if not faster.
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.
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.
Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.
For mountain climbers, start in a plank position. Keep your shoulders directly over or even slightly beyond the wrists and hips in line with the shoulders, knees and ankles. Draw your right knee into your chest without deviating from the plank position. Then, draw your left knee up as your right leg returns to its starting position. Each time a knee comes up is one rep.
10 min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses
Goal: 7-9 Rounds
Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.
Set yourself up for 60-90 second rounds.
For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.
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!
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.
Push Jerks start the same way as the push press. When the DBs pop off the shoulders, punch your arms overhead as you drive your body under. So, you'll receive the DBs overhead in a partial squat. Stand up all the way to complete the rep.
6 Rounds
24 Static Lunges w/right leg
24 Static Lunges w/left leg
6 Side Kick-Round Kick / Reverse
6 Hook Kick / Side Kick / D-Side
10-1
Side Step / Quick Reverse
Triple Side / Back Fist
Skip Side / Quick Reverse
Any Fake / Body-Helmet
Week 22
Every 5 Min for 5 Total Rounds
15 Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups
Goal: Around 4:00 or Less
If you are flying through the power cleans with the dumbbells you have, you can up the reps to 20.
Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.
If you are doing strict pull ups, they should take :45-1 min max to complete.
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 core 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 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, or toe taps to a low target.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
8 Rounds
15 Thrusters
8 Burpees Over Dumbbell
Goal: 12-18 Minutes
Each round should take 1:30-2:15. Don't forget to breathe on the burpees!
For 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.
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
Modify to regular burpees, or a no-push-up version.
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Farmer Lunges
6 Push Press
Rest 1 Minute Between Rounds
Goal: 3 Rounds+ Each Time
So you'll work for 3 minutes, then rest for 1 minute, four times. I want you to be fairly consistent with your scores for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.
For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all 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.
You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges.
Sub farmer, goblet, or unweighted step ups if that feels better on the knees.
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.
3 Rounds
20 Goblet Squats
Run 200m
10 Quick Reverses
20 Push Presses
Run 200m
10 Body / Helmets
20 KB Swings
Run 200m
10 Blitzes
2 min rest B/R (between rounds)
4 Rounds
10 KB Swings
5 Double Side Kicks / D-Side
10 Burpees
5 Double Side Kicks / Jump Back Kick
10 Candle Sticks
5 Double Side Kicks / Step Back Hook Kick
Week 21
PART 1
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS
REST 3 MIN BEFORE PART 2
PART 2
2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS
REST 3 MIN BEFORE PART 3
PART 3
3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS
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’re looking for in this workout. No shame in that!
For the power cleans - choose a weight where a set of 10 is definitely doable. I 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 you will pick up the dumbbells off the floor. Hands and 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. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
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!
Part 1:
AMRAP 7 Min
18 KB/DB Swings
12 Jump Overs
Rest 3 Min Before Part 2
Goal: 4 + Rounds
Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
12 KB Swings
8 Jump Overs
Rest 2 Min Before Part 3
Goal: 4 Rounds +
Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 KB Swings
4 Jump Overs
Goal: 4 Rounds +
Oh man - the swings and jumping are going to add up! Keep good positions on the swing and don't allow them to get sloppy when you are tired. Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is your usual height for jump overs.
The way this works is you will do the 7 min AMRAP - of 18/12 that is part one. Rest 3 min. Then the 5 Min AMRAP of 12/8. That is part 2. Then rest 2 min. Then a third 3 min AMRAP of 6/4 for the third part.
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! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers
...
Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min.
Goal: Through the round of 18 DB Snatch +
12 minutes feels a lot longer when we are following an ascending rep ladder! So don't get crazy out of the gate.
Stick with an initial pace on the dumbbell snatches at which you still be unbroken by the round of 10.
Make sure you are breathing continuously during the mountain climbers!
For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
Scale the snatch to a hang or a DB/KB swing if unable to keep a flat back when pulling from the floor.
For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your core tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.
Run 1 mile
5 rounds
10 Jump Overs
8 Fake Kick / D-Side
10 Lateral Jump Overs
8 Double Side / Side-Hook
20 V-Ups
Run 1/2 mile
3 Cone Drills
50 reps each of 4 Elite Training Fakes
-Body Fake
-Push Fake
-Kick Fake
-Wall Up Fake
Then..
100- Push Ups
200 - Sit Ups
300 - Air Squats
Week 20
Part 1
(Make sure you see part 2 below!)
10 minute AMRAP
(As Many Rounds and Reps as
Possible in 10 Minutes)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups
Rest 2 Min Before Part 2
Part 1 Goal: 7-10 Rounds
For the box jumps choose a height that allows you to land safely but requires you to stay focused! 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!
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! If jumping is just not happening for any reason, go with 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. 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 not comfortable going overhead, just go to shoulder/eye level and back down.
You can do anything you want with your feet in the sit ups. What I am 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.
Metcon (AMRAP - Rounds and Reps)
Part 2
5 Min AMRAP
(As Many Rounds and Reps
as Possible in 5 Min)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups
Use same loading and everything as you did from Part 1.
Part 2 Goal: 4-6 Rounds
10 DB Hang Power Cleans
10 DB Push Jerks
15 Air Squats
9 DB Hang Power Cleans
9 DB Push Jerks
15 Air Squats
8 DB Hang Power Cleans
8 DB Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.
Goal: 15-20 Minutes
So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of breaks.
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.
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.
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.
12 Min AMRAP
(As Many Rounds/Reps as Possible in 12 Min)
Run 100 Meters
12 DB Squats
Goal: 8-12 Rounds
Look at holding 1 round every minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!
Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target.
For the 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.
4 Rounds
10 Burpee Box Jumps
10 Any Fake / Quick Reverse
10 Lungsters ( 2 lunges + Thruster)
10 Hook / Round / Jump Back Kick
1 Min Rest
4 Rounds
2 min stations / 30 seconds rest B/Stations
Jump Rope
Bag Work / Shadow
Sit Ups
Bag Work / Shadow
Leg Lifts
Week 19
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