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

Wednesday May 8th 2019


The Daily D:

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 May 7th 2019


The Daily D:

Metcon (No Measure)
10 Rounds:
*50/35…Try 70/50lb if you have it.10 Alternating DB Snatches + 100m Sprint! + 10 Burpees

*You need to run hard to make this work! Big day today. Go find a track somewhere outside and bring a friend if possible 🙂

Rest 90sec. Between Each Set then;

5 Rounds: (Not for time, but try and do everything unbroken)
15 DB Bent Over Rows each arm
15 Push-Ups in the DBs

 

Monday May 6th 2019


The Daily D:

Metcon (No Measure)

Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at the same station for all 8 rounds. NO REST, and go right into the next station. Goal is to get 8-10 reps for every 20sec of work.)

Try 45/30lb DB or 50/35 if you have it.

*Only Need 1 DB (do 4 rounds on each side and then switch)

1.) Single Arm Russian DB Swings

2.) Single Arm Power Cleans

3.) Single Arm Deadlifts (Try not to lean to one side. This works your core big time!)

4.) Front Rack Lunges (hold in a goblet squat position)

5.) Single Arm Front Rack Squats