Friday October 10th 2019


Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1
200m Run
Devil Press 45/30s
Goes like this…
200m Run + 10 Devil Press
200m Run + 9 Devil Press
200m Run + 8 Devil Press
… All the way to 1 🙂

Wednesday October 9th 2019


Metcon (AMRAP – Reps)

EMOM x 20min.
Min. 1) Max DB Floor Press 45/25s+
Min. 2) Max Pull-Ups
Min. 3) Max Double Unders
Min. 4) Rest

*If you can, do strict pull-ups
If you ever see a (+) sign it just means whatever you can handle. Some of you can prob use 70s on these, so I just try to shoot for the mid-ground number.

Tuesday October 8th 2019


Metcon (Time)

10 Rounds For Time:
10 Front Squats 70/50lb DB
10 Toes-To-Bar
Front Squats are holding (1) DB vertically in your hands, palming the top of the DB.

Keep your feet TOGETHER. No space in between your feet.
Metcon
Metcon (No Measure)
For Quality Not Time:
100 Single Leg RDLs with 50/35lb DB+
*Every 20 reps complete 20 Sit-Ups
On these RDLs, keep the leg your working “relatively straight” and slowly try to ouch the ground or as close you can get. Once you feel the hamstring stretch, you can come back up. Complete 10 on each side before switching. Once you get 10 on each side, compete your 20 sit-ups.

Monday October 7th 2019


Metcon (AMRAP – Rounds and Reps)

EMOM until you fail…
Odd Minute: 12 Burpees
Even Minute: 7 DB Push Press or Jerk

*Every Round you go up 1 rep on the Press or Jerks
*Weight is 50/35s
*Advanced is 70/50s but start at 5 reps
Goes like this…

Round 1:
Odd Minute: 12 Burpees
Even Minute: 7 DB Push Press or Jerk

Round 2:
Odd Minute: 12 Burpees
Even Minute: 8 DB Push Press or Jerk

Round 3:
Odd Minute: 12 Burpees
Even Minute: 9 DB Push Press or Jerk

… And So on until you can no longer finish your number. Should be able to get to 12-15 Range? Maybe more? Rx+ is obviously a lot harder.

Monday September 16th 2019


Metcon (Time)

For Time:
100 Alt. DB Snatches 50/35lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders

Metcon (Time)
Rest as needed before this piece…

Tabata DB Russian Twists (35/20lb)

20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.

Sunday September 15th 2019


Metcon (No Measure)

“SUPER Chief”

3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups

Rest 1 minute after each round.
Start where you left off on the previous round for each AMRAP.

Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.

If 36min. is too long today, make each round 2 rounds instead of 3!

Saturday September 14th 2019


Metcon (Time)

“Nancy + The Daily D”

5 Rounds for Time:
15 Single Arm DB OHS 50/35 (Switch sides whenever)
400m Run

*If you lack the mobility to complete the DB Overhead squat, you may do overhead lunges instead. Most people who can’t do the overhead quat can do the lunge so don’t get bummed if you can’t do it! Something to work on though 🙂 If you’re advanced in this movement, you can try a 70/50lb.

Friday September 13th 2019


Metcon (No Measure)

For Time:
21-15-9
DB Power Cleans 45/30s
Handstand Push-Ups

Rest 2min.

For Time:
9-15-21
DB Push Press 45/30s
Burpees

Accessory Work: (20/15+)
5 Rounds:
40sec. of Alt. DB Bicep Curls
20sec. Rest
40sec. of Max DB Skull Crushers
20sec. Rest
40sec. of a Plank Hold on your hands 20sec. Rest

Thursday September 12th 2019


Metcon (Time)

For Time:
10 DB Hang Snatch (right arm) 45/30
10 DB Hang Snatch (left arm)
10 DB Thrusters with both arms

Then 9 of all that… Then 8… All the way down to 1.

This is a spicy one! If you have 50/35s and you handle them, use that

Wednesday September 11th 2019


Metcon (AMRAP – Rounds and Reps)

EMOM x 20: (45/30lb)
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)

Rest 3-4min.

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders