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.

Saturday May 11th 2019


The Daily D:

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 May 10th 2019


The Daily D:

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 May 9th 2019


The Daily D:

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 Unders
*Every other round, do 10 Lunges instead of squats