Friday July 5th 2019


Metcon (AMRAP – Reps)

With a Running Clock in 24 minutes…

 

Tabata DB Push Press 45/30s

Tabata Air Squats

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

 

*1 minute Rest between each

“Tabata”

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)

 

Each station is 4min.

 

Each Tabata is followed by 1 minute of rest.

 

Score for each movement is the lowest number of reps

Wednesday July 3rd 2019


Metcon (AMRAP – Reps)
5 Rounds:
Min. 1) Max DB Deadlifts 70/50s
Min. 2) Max Toes-To-Bar
Min. 3) Max Double Unders
Min. 4) Rest

This is actually a lot harder than it looks! Keep good controlled reps on the deadlifts 🙂

Tuesday July 2nd 2019


Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
3 DB Devil Press 35/20s
7 Pull-Ups
20 Double Unders
1min. REST

*Repeat for 5 Rounds. Start where you left off for scoring. You should be moving fast!

“Cheif” style, but with different movements.

 

Monday July 1st 2019


Metcon (No Measure)

10min. Running Clock…

20 Single Arm DB Push Press (right arm)

10 Burpees

20 Single Arm DB Push Press (left arm)

10 Burpees

20 Single Arm DB Push Press (right arm)

10 Burpees

20 Single Arm DB Push Press (left arm)

10 Burpees

 

*Ideally you would start with a lighter sets of DBs and each set you would go higher in weight. So maybe 35/20 on the first set and then 45/30 and so on. Making it harder and heavier each time. If you don’t have access to more than 1 set of DBs then just make it an AMRAP, all good.

Rest 3min.

For Time:

Complete 150 Single Arm DB Swings 50/35lb. Switch arms every 10-20 reps. Essentially a kettlebell swing, but with a DB. Try to hang on for the biggest unbroken set possible on the first shot. If you break, you owe me a 200m Run penalty.

Sunday June 30th 2019


Metcon (No Measure)
Adventure Sundays. Get outside!

Pick one:
1.) 30-60min. Swim
2.) 60-90min. Bike Ride
3.) 2 Hour Walk or Hike

We usually do intervals, but I want this weekend to be chill. Yesterday was a hard one if you really went for it.

Saturday June 29th 2019


Metcon (No Measure)
10min. Running Clock…
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees

*Ideally you would start with a lighter sets of DBs and each set you would go higher in weight. So maybe 35/20 on the first set and then 45/30 and so on. Making it harder and heavier each time. If you don’t have access to more than 1 set of DBs then just make it an AMRAP, all good.

Rest 3min.

For Time:
Complete 150 Single Arm DB Swings 50/35lb. Switch arms every 10-20 reps. Essentially a kettlebell swing, but with a DB. Try to hang on for the biggest unbroken set possible on the first shot. If you break, you owe me a 200m Run penalty.

 

Friday June 28th 2019


Metcon (Time)

2 Rounds:

50 Alt. DB Snatches 50/35lb

25 DB Power Cleans 50/35s

 

*Complete 5 Toes-To-Bar at the top of each minute until you’re finished. Start with TTB.

Extra Credit: 100 Russian Twists with a 35/20lb DB. Left + Right = 1 rep.

Thursday June 27th 2019


Metcon (Time)

The worst 1.5 mile run ever…

800m run with (2) 50/35lb DBs

immediately into;

800m run with (1) 50/35lb DB

immediately into;

800m run with no DBs

 

*Try to go as hard as you can on ALL 3 sections. There is NO REST between runs.

 

*You may hold the DBs anyhow you like.

*I did this in 1 mile sections a few years ago in a competition and was really hard and not fun lol. However, I think doing half may be just enough to have a little more fun.

Wednesday June 26th 2019


Metcon (No Measure)

“Beat the Cards Dumbbell Challenge” (45/30)

Hearts – Push Press

Spades – Reverse Lunge

Clubs – Single Arm Renegade Rows Diamonds – Goblet Squat (with 1 DB) Jack – DB Power Cleans x 10

Queen – Snatch x 10 each arm

King – One Handed Swings x 10 each arm Ace – Turkish Get Up x 1 each arm

Joker (optional) – 1 Minute Rest

 

A fun way to randomize your workout and keep them interesting. Remove all the numbered cards from 2-5. Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps. Work your way through the full deck of cards as quickly as possible

Tuesday June 25th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
Metcon (Time)
For Time:
10 DB Hang Snatch (right arm) 50/35lb
10 DB Hang Snatch (left arm)
10 DB Burpee Deadlifts with (2) DBs (same weight)
… Then 9 of all that… Then 8… All the way down to 1.

We have done something similiar with thrusters instead of deadlifts. It’s gunna be a spicy one for sure 🙂