Tuesday May 21st 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

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.

Monday May 20th 2019


The Daily D:

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! Stole this one from Sweat this week. Looks too fun not share for you daily D peeps!

Sunday May 19th 2019


Sunday Funday:

Metcon (AMRAP – Rounds)

DEATH BY 10 Meter Sprints

Complete (1) 10m Sprint in 1 minute… Then on the next minute complete 2 sprints… Then 3… And so on…

Every minute add one more 10m sprint until cant complete required amount.

I want to say the highest score I’ve seen is minute 12. Can you make it there?

Saturday May 18th 2019


The Daily D:

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 May 17th 2019


The Daily D:

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 May 16th 2019


The Daily D:

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 May 15th 2019


The Daily D:

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

Tuesday May 14th 2019


Two weeks in! Keep going, it’s easier to keep up than it is to catch up!

The Daily D:

Metcon (No Measure)
15min. of Straight Booty Work:

5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

Monday May 13th 2019


The Daily D:

Metcon (Time)

For Time:
50-40-30-20-10
Alt. DB Hang Snatch 45/30lb
Push-Ups
Sit-Ups (With feet anchored in DBs)
Wanna a little extra chest work? Do your push-ups in the DBs

Sunday May 12th 2019


Sunday Funday:

Metcon (No Measure)
Spend 30-60min. doing something active today.

Options can be something like swimming, running, biking, surfing, etc….

Personally I LOVE doing hill sprints once a week here.

6-8 Hard Sprints up a hill that takes 20-30sec.

Rest 3-4min.