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”

Thursday July 25th 2019


Metcon (No Measure)
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (50/35lb DBs)

If you have access to heavier DBs, that would be great. I recommend 70/50s or more if you can.

Or

You can make it an AMRAP if you only have light DBs and it’s super easy. When you finish, go back through backwards until the clock hits 20min.

Wednesday July 24th 2019


Metcon

Metcon (AMRAP – Reps)

With a Running Clock in 24 minutes…

 

Tabata DB Push Press 45/30s

Tabata Air Squats

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

 

*1 minute Rest between each

“Tabata”

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)

 

Each station is 4min.

 

Each Tabata is followed by 1 minute of rest.

 

Score for each movement is the lowest number of reps

Tuesday July 23rd 2019


Annie’s Got A Gun (Daily D) (Time)

“Annie’s Got A Gun”

 

For Time:

50-40-30-20-10

Double Unders

Sit-Ups

DB Power Cleans 30/20s

Should be a fun one 🙂

Monday July 22nd 2019


Metcon (Time)

Choose 1 option below

 

Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs

immediately into;

400m with bodyweight

 

Option 2: (Novice)  – Bodyweight Walking Lunges for 800 meters

 

Option 3: (Beginners) Bodyweight Walking Lunges for 400 meters