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:
10-20-30-40-50
DB Swings 50/35lb.+
Sit-Ups

*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!

Wednesday July 31st 2019


Metcon (AMRAP – Rounds and Reps)

5 Rounds:
1min. of Max DB Bench Press 50/25s+
1min. of Max Toes-To-Bar
1min. of Max Dips
1min. of REST

*Looking for at least 40sec. of hard work on each minute. You may need about 10-15sec. to get ready for the next piece.

*For the dips… You should keep your hands at your side behind you. Stay vertical and go down to 90 degrees and back up. If you have weight, throw it on you quads OR elevate your feet on something. If you can get your feet and arms at the same height, these are nasty with no weight at all. Rind Dips can be an option too, but I prefer the elevated dip if possible.

Tuesday July 30th 2019


Metcon (Time)
For Time:

100 Double Unders
_
5 Rounds:
10 Push Press 50/35s
10 Pull-Ups
_
100 Double Unders
_
5 Rounds:
10 Push Press 50/35s
10 Pull-Ups

Little interval bodybuilding piece for ya 😉

No rest between sections. Should be done just under 20min.

Monday July 29th 2019


Metcon (Time)
Get as far as possible in 20min…

10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats
NO REST between sections. If you have the time to finish it great, if not just stop at 20min. I typically try not to make stuff longer than 20 on this program.

NO weights needed today 🙂

Sunday July 28th 2019


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

Pick one:

Option 1 (Swim Workout)
Swim 50m
Rest the amount of time it took you to swim that
Swim 100m
Rest the amount of time it took you to swim that
Swim 150m
Rest the amount of time it took you to swim that and repeat all that one more time. Advanced x 3.

Option 2 (Bike)

10-20 Mile Easy Ride (60-90min.)

Saturday July 27th 2019


Metcon (Time)

For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s

Time Cap: 20 minutes
Feel free to make it extra brutal with heavier DBs like 45/30s but it’s a lot of reps so I chose DBs that were on the lighter end.

Friday July 26th 2019


Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

6 DB Front Squats (50/35s)
7 Burpee Pull-Ups
10 Alt. Hang DB Snatch (50/35lb.)
200 meter Run

Structured to be like the Hero WOD – “Rankel”