Friday September 6th 2019


Metcon (Time)

For Quality, but also moving quick!

10-9-8-7-6-5-4-3-2-1

DB Renegade Row R (50/35)
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar

*You may use a 70/50 for the rows if you’re strong there and you have it available 🙂

Thursday September 5th 2019


Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP (70/50/35)
10 DB Deadlifts
30 Double Unders

Rest 5min.

10 MIN AMRAP (70/50/35)
10 Goblet Squat
30 Double Under

*Every other round, do 10 Lunges instead of squats

Wednesday September 4th 2019


Metcon (No Measure)
5 Rounds of:
20 DB Floor Press Alternating (10 each) (50/35)
10 Pullups

Rest 2min.

5 Rounds of:
10 DB Clean & Press
10 Burpees

Rest 2min.

Cash Out:
50 DB Russian Twist (L+R=1)

Tuesday September 3rd 2019


Metcon (Time)
For Time:
80 Air Squats
40 DB Swings
20 Pull-Ups
64 Air Squats
32 DB Swings
16 Pull-Ups
50 Air Squats
25 DB Swings
12 Pull-Ups
32 Air Squats
16 DB Swings
8 Pull-Ups
16 Air Squats
8 DB Swings
4 Pull-Ups
8 Air Squats
4 DB Swings
2 Pull-Ups
DB weight: 50/35
Advanced: 70/50 if you have it

DB Swing demo:

“JONESWORTHY” BENCHMARK WOD

Monday September 2nd 2019


Metcon (Time)
Get as far as possible in 20min…

2 Rounds:
50 Push-Ups
50 Alt. DB Snatches

2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press

2 Rounds:
50 Burpees
50 Double Unders

*Use 45/30s…
*Advanced 50/35+
*Go FAST! If you finish, put your time in!

Sunday September 1st 2019


Metcon (No Measure)

Adventure Sundays. Get out of the gym!

Haven’t programmed any hill sprints in a while.

Find something that lets you sprint for about 20sec. at decent incline.

2-3min. Recovery walk back to starting point and repeat for 6-8 Sets. RUN HARD!

*Studies show that these are one of the absolute best things you can do to burn fat and increase hormone levels like HGH. If you don’t normally do these, I highly recommend throwing them in from time to time.

Saturday August 31 2019


Metcon (Time)

7 Rounds For Time:

400m Run
29 Goblet Squats with (1) 45/30lb DB

Daily D version of the CrossFit HERO WOD “Manion.”

Goblet Squat Demo:

Friday August 30 2019


Metcon (No Measure)

5 Giant Sets:
DB Floor Press to failure (45/25s or more)

immediately into;

100 Double Unders

immediately into;

DB Bent Over Row to failure (right arm)

immediately into;

DB Bent Over Row to failure (left arm)

Rest 2min. After Each Set

Looks easy on paper, but I promise you it gets nasty! You may use more weight on the bench if you can and have access to heavier weights.

*Start with your weaker arm on the DB rows and match the number on the other side so you get even reps.

If you feel like you really need 3min. to rest that’s fine, but 2 is preferred.

Thursday August 29 2019


Metcon (AMRAP – Reps)

With a Running Clock in 19 minutes…

Tabata DB Deadlifts

Tabata DB Hang Power Cleans

Tabata DB Lunges

Tabata DB Push Press

*1 minute Rest between exercises

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.

*Weight is 45/30s

*Advanced is 50/35s and 70/50s just for the deadlifts

Monday August 21st 2019


Metcon (Time)

For Time:

100 Devil Press 35/25s

I have done this one a million times while on vacation and it is without a doubt my favorite go to workout with DBs. It’s also the worst thing ever haha. Please post your times on the app because I am excited to see them!

RX+ 50/35s!