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.

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.