Friday September 13th 2019

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 September 12th 2019

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 September 11th 2019

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 September 10th 2019

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 September 9th 2019

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 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
then;
(4) 100m Sprints that start slow and build fast every 20m eventually hitting about 75-80% effort
then;

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 😉

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)

20 ROUNDS:
30sec. of work
30sec. of rest

Here’s what you’re doing during that time:
27-21-15-9
DB Thrusters 45/30s
Pull-Ups
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!

10-9-8-7-6-5-4-3-2-1

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 🙂

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)