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 🙂

Sunday November 3rd 2019


Metcon (No Measure)
Adventure Sundays. Get out of the gym!

Put 20-50lbs. in a backpack and go for a 1-2 hour ruck! Flat ground or hills. These rucks eventually turn you into a serious badass. If you don’t do it today, try it at some point this month.

Saturday November 2nd 2019


Metcon (No Measure)

10min. EMOM: (both in the same min.)
8 DB Push Press 50/35s
8 Pull-Ups

Rest 2min.

10min. EMOM: (both in the same min.)
8 DB Front Squats 50/35s
8 Burpees

You can definitely make this harder or easier. I think a lot of people can actually do 10s on everything, but even 9 would make it quite a bit harder.

Need to make it easier? Drop to 7 or 6.

On the first part it’s 2 DBs, not 1.

Friday November 1st 2019


“Annie’s Snatch” (Time)

For Time:
50-40-30-20-10
DB Hang Snatch 50/35lb
Double Unders
Sit-Ups (with feet anchored on DB)

That name though 😉

Post your times!

Thursday October 31st 2019


Metcon (AMRAP – Rounds and Reps)

10min. AMRAP: (Leg + Butt Section)
10 Alt. DB Lunges 45/30s
10 DB Hip Thrusts (Just need 1 DB on your lap)

Rest 3min.

12min.to get as far as possible…
20 Single Arm DB Swings 45/30lb
10 Toes-To-Bar

*Switch Arms Every 10 Reps on the Swings

Section 1 is form priority so don’t worry too much about flying through.

Section 2: DB Swings are like a KB Swing. Just grab the handle and swing to eye level. Feeling light? Then use 2 DBs and make it harder, but switch to 15 reps.

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.