Thursday August 15th 2019

Metcon (Time)

An old school bodyweight classic!


5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

Time each round. Score is total time to complete the workout.

Good Times for “Barbara” (estimate)

– Beginner: 46+ minutes

– Intermediate: 34-45 minutes

– Advanced: 24-33 minutes

– Elite: <23 minutes

Wednesday August 14th 2019

Metcon (AMRAP – Rounds)

“Macho Man… Daily D Style”

EMOM for as long as possible…

4 DB Power Cleans 45/30s

4 DB Front Squats

4 DB Push Press

**Stop at 20min. regardless

RX+ options:

1.) 5/5/5 rep scheme

2.) 50/35lbs DBs

3.) both.

Tuesday August 13th 2019

Metcon (Time)

For Time:

14 Alt. DB Snatches 50/35lb

10 Push-Ups

100 Meter Sprint

Rest 60sec. x  8 Rounds

Advanced: 6 Snatches at 70/50lb or something challenging. 6 total. 3 each arm.

*14 is total. 7 each arm.

*Ideally you would sprint 50m and turn around, but 100m Straight is fine too

Wednesday August 7th 2019

Metcon (AMRAP – Rounds)
“Butts and Guts Marathon”

Every 2min. Until you fail or give up 😉
30 Double Unders
15 Sit-Ups
5 DB Front Squats 45/30lb

*If you get 10 rounds, you can stop or keep going for bragging rights!

*Advanced can try a 70/50lb.
*On the DB Front Squat, you’re holding (1) DB in the front rack with your feet close together like this video:

Tuesday August 6th 2019

Metcon (AMRAP – Rounds)
20min… Running Clock…
10 DB Strict Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.

Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.

*The Upright rows are… Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.

*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that’s fine!

Monday August 5th 2019

Metcon (Time)
5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest

Rest 2-3min.

Bent Over Row Ladder:

10 reps on the right arm

10 reps on the left arm

9 reps on the right arm

9 reps on the left arm
… All the way to 1 rep on each arm.

*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. Lay face forward on an incline bench if you want to switch the angle up a bit 🙂

Sunday August 4th 2019

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

Pick one:
Find a good 1-3 Hour Hike and just get some walking in. Preferably something with some up hill and downhill in there.

Option 2…

Same, but with a weighted vest 🙂

Saturday August 3rd 2019

Metcon (AMRAP – Rounds and Reps)
12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:

100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.
Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!


Friday August 2nd 2019

Metcon (Time)
For Time:
200m Run
50 Single Arm DB Push Press 50/35s
50 Renegade Rows 35/20lb.+
400m Run
50 Single Arm DB Push Press 50/35s
50 Renegade Rows 35/20lb.+
800m Run
NO REST between sections.

Renegade Rows: In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 50 reps. QUALITY is important.

RX+ option is 50 Push Press on EACH arm AND 50 Renegade Rows on EACH arm. So 100 total reps on each section

RX is 25 each arm for both movements.

Thursday August 1st 2019

Metcon (Time)
For Time:
DB Swings 50/35lb.+

*50 Double Unders After Each Set

Anchor your feet under the handle of the DB to lock you down and give you a little more speed on the sit-ups.

For the DB Swing, be sure to grip both hands on the handle of the DB and perform an eye level kettlebell style swing. If you hold it right, it should feel very similar. If you have access to a heavier DB today, go for it!