Sunday July 21st 2019


Metcon (AMRAP – Rounds)

DEATH BY 10 Meter Sprints

*Repeat from April 21st (see if you can beat your old score)

 

Complete (1) 10m Sprint in 1 minute… Then on the next minute complete (2) 10m Sprints in the same min… Then 3 in the next minute… And so on…

 

Every minute add one more 10m sprint until cant complete required amount.

 

I want to say the highest score I’ve seen is minute 12. Can you make it there?

Saturday July 20th 2019


MetconΒ (Time)
20min. AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Snatches 50/35lb.

This is a version of the Hero WOD called, “Nate.” The true version has 8 KB Swings with a 70/53lb KB. I think 8 DB snatches from the ground is pretty equivalent. Or if you have more DBs, you could try 8 Hang DB Power Snatch with a 70/50.

*If you can NOT do muscle ups, give this version a go:

20min. AMRAP:
4 Handstand Push-Ups
6 Pull-Ups
8 Alt. DB Snatches 50/35lb.

 

Friday July 19th 2019


Metcon (Time)

For Quality, but also moving quick!

 

10-9-8-7-6-5-4-3-2-1

DB Bent Over Row Right Arm (50/35)

DB Bench Press Right Arm

DB Bent Over Row Left Arm

DB Bench Press Left Arm

Toes to Bar

 

*You may use a 70/50 if you’re strong at these movements and you have it available πŸ™‚

This looks so fun! Pumped for you.. Literally πŸ˜‰

Thursday July 18th 2019


Metcon (AMRAP – Reps)

10min. to get as far as possible…

3-6-9-12-15….

DB Squat Clean thruster 35/20s

*30 Double Unders after each set

 

Rest 3min.

 

10min. to get as far as possible…

3-6-9-12-15…

Devil Press 35/20s

*100m Run after each set

Wednesday July 17th 2019


Metcon (Time)

For Time:

100 Single Arm DB Burpee Hang Power Snatch 50/35lb

*Switch Arms Every 5 reps

*Every 2min. Run 100m

*Start with the run πŸ™‚

Single Arm DB Burpee Hang Power Snatch is a burpee with 1 DB in your hand… Pop up, and swing the DB in between your legs and snatch to overhead. Think of it as a single arm Devil Press kind of.

Tuesday July 16th 2019


Metcon (Time)

10 Rounds:

10 TTB

10 Alt. DB Lunges 50/35s

* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)

If you have it, bump up to a 70/50lb. DB for the Squats.

Monday July 15th 2019


Metcon (Time)

For Time:

3 Rounds:

15 DB Bench Press 50/25s

15 Pull-Ups

immediately into;

100 Sit-Ups

immediately into;

3 Rounds:

15 DB Bench Press 50/25s

15 Pull-Ups

immediately into;

100 Sit-Ups

If you have access to heavier DBs, you can go up in weight on the 2nd round of bench press. YOu may also do an RX+ option of 5 Muscle Ups each round instead of pull-ups.

Saturday July 13th 2019


Metcon (AMRAP – Rounds and Reps)

0-2min.

Run 400m

 

2-7min.

5min. AMRAP:

12 DB Deadlifts 50/30s

9 DB Hang Power Cleans

6 DB Push Press

 

7-9min.

Run 400m

 

9-14min.

5min. AMRAP:

12 DB Deadlifts 50/30s

9 DB Hang Power Cleans

6 DB Push Press

 

14-16min.

Run 400m

 

Score is just the rounds and reps on the DB section. On the 2nd AMRAP, start where you left off on the first one.

The only rest you get is from finishing the run early πŸ˜‰

Friday July 12th 2019


Metcon (AMRAP – Reps)

3min. AMRAP:

60 Double Unders

20 Alt. DB Snatches 45/30lb

Max Toes-To-Bar in remaining time

 

Rest 90sec. Repeat x 5 Rounds

Score is just the TTB

Wednesday July 10th 2019


Metcon (No Measure)

15min. AMRAP:

DB Bench Press to failure (45/25s)

immediately into;

Double DB Bent Over Rows to failure (45/25s)

immediately into;

200m Run

 

Rest 3min.

 

For Time And Quality:

50 DB Sit-Ups 45/25lb

*Holding the DB overhead as you sit-up with 2 hands