Sunday November 24th 2019


Metcon (No Measure)

Adventure Sundays! Get out of the gym!

60-90min. Walk (Simple stuff like this is actually amazing for fat loss)

Wanna Spruce it up? Throw a weighted vest on!

Saturday November 23rd 2019


20 minutes to get as far as possible…

50-40-30-20-10
Double unders
Sit-ups

immediately into;

10-20-30-40-50
Alt. DB Snatches 45/30lb
Pull-ups

Can you finish this one?!

Friday November 22nd 2019


Metcon (Time)

For time:

22-16-10
DB Front Squats 45/30s
Burpees
*Run 200m After Each Set

Immediately into;

22-16-10
DB Lunges 45/30s
HSPUs
*Run 200m After Each Set

If you can’t do HSPUs then complete 5 Wall Climbs after Each set. Which is debatably harder, but you gotta get stronger somehow 🙂

Wednesday November 20th 2019


Metcon (AMRAP – Rounds and Reps)

0-3min.
100 Double Unders

3-8min.
5min. AMRAP:
10 DB Floor or Bench Press 50/25s+
10 Pull-Ups

9-12min.
100 Double Unders

12-17min.
5min. AMRAP:
10 DB Floor or Bench Press 50/25s+
10 Pull-Ups

18-21min.
100 Double Unders

Score is just the rounds and reps on bench and pull-ups. Use a weight that you can go unbroken the whole time.

Tuesday November 19th 2019


Metcon (AMRAP – Reps)

4min. AMRAP:
400m Run
15 Toes-To-Bar
Max DB Deadlifts 70/50s+ in remaining time

Rest 1min.

Repeat for 5 Rounds
Hopefully you have some heavy DBs on hand to pull this one off. Score is JUST the amount of deadlifts you get. Make sure both sides of the DB touch the ground.

Thursday November 7th 2019


Metcon (Time)
For Time:
50 DB Front Squats
50 Alt. DB Lunges
50 DB Deadlifts
50 DB Hip Thrusts

* Every minute on the minute complete 4 Burpees. Start with burpees.
You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders. The Lunges are right + left equals 2 reps. On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge.

Take your time on the movements and do them right! Don’t rush it even though there’s a penalty. Especially on hip thrusts. Pause for 1 sec . at the top of each rep. This workout should blow up your booty!

Wednesday November 6th 2019


Metcon (No Measure)
10min. to get as far as possible…
3-6-9-12-15-18-21-24
DB Push Press 50/35s
Toes-To-Bar

Rest 5min.

10min. AMRAP:
10 Sit-Ups (feet anchored on DB)
10 Reverse Sit-Ups
10 Russian twist with same DB (Left + Right =1 rep)
Little shoulder and ab day 🙂

Tuesday November 5th 2019


Metcon (AMRAP – Rounds and Reps)
20min. AMRAP:
5 Pull-Ups
10 Dips
15 Air Squats

*Every other round complete 5 DB Snatch on each arm INSTEAD of the pull-ups.
Dips can be off of a box, bench, or ledge. Anything that keeps your butt off the ground and lets you get good depth on your dip. If you have rings, consider using them and doing maybe 6-7 reps.

Monday November 4th 2019


Metcon (No Measure)
10 Rounds:
DB Floor Press to failure
Immediately into;
200m Run or 50 Double Unders
Rest 30sec. After Each Round

Optional Extra Credit:
DB Bent Over Row Ladder
10-9-8-7-6-5-4-3-2-1 reps on each arm with no rest in between. So, 10 reps on the right arm, 10 reps on the left arm, and then nine on each arm and then eight on each arm, and so on. Focus and get a form and not speed. Pause at the bottom and the top of each rep focusing on lat engagement

*50/35s+ for the weight
* it’s inevitable that you’re going to go significantly down in reps each round but that’s a good thing. Because you don’t want to do so many that you literally can’t move tomorrow 🙂