Monday September 9th 2019

Metcon (Time)

For Time:

Alt. DB Hang Snatch 45/30lb
Sit-Ups (With feet anchored in DBs)

Wanna a little extra chest work? Do your push-ups in the DBs

Sunday September 8th 2019

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

I would really like today to be a “Track Day” if possible. I program hills, hikes, and shuttle sprints all the time, but never a specific track day. So even if it’s not today that you do it, at least save this one.

Warm Up:
400m Run
(4) 100m Sprints that start slow and build fast every 20m eventually hitting about 75-80% effort

6 x 400m Run
*Full Recovery between sets
*Run as hard as you can, but still enough to repeat that effort within 3-4sec.

This is going to be one of your fav workouts you’ve done in a while! It always feels good to get a little track work in. If you can, grab a friend!

Have a great weekend!

Option 2 if you’re lame šŸ˜‰

60-90min. Walk
*These simple walks are great for fat loss and they actually help you recover also!

Saturday September 7th 2019

Metcon (AMRAP – Reps)

30sec. of work
30sec. of rest

Here’s what you’re doing during that time:
DB Thrusters 45/30s
50 Double Unders Between Each Set

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.

Friday September 6th 2019

Metcon (Time)

For Quality, but also moving quick!


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 šŸ™‚

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:


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 45/30sā€¦
*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: