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 😉

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

Tuesday July 9th 2019


Metcon (Time)
For Time:
75 Burpee Pull-Ups
*3 DB Thrusters at the top of each minute until finished
*Start with Thrusters

This is gunna be spicy one 🙂

Monday July 8th 2019


Metcon (No Measure)
For Time:
100 Turkish Get-Ups
(Lighter DB today. Most can prob do 20/15lbs. A little more advanced can try 35/25lb.)

I’m making today a slower kind of day, but it’s going to be really hard. I don’t recommend skipping over today! This is a great workout and if you push the weight a little you’re going to be smoked.

Option 2)
Star on the later end and go up and wait every 20 reps.

*100 reps means 50 on each arm. Think about quality and speed at the same time. Do not just think about speed and mess it up. If you need clarification on the movement type in Turkish get up on YouTube.

 

Sunday July 7th 2019


Metcon (No Measure)

Adventure Sundays 🙂

 

Spend 60min. either running, biking, swimming, or activity of your choice.

 

Extra Credit: Go HARD for 1min. every 5min.

Saturday July 6th 2019


Metcon (Time)

100 Double Unders

90 Air Squats

80 Sit-ups

70 Alt. Hang DB Snatches 45/30lb

60 Push-UPs

50 Reverse Sit-Ups

40 Renegade Rows (20ea arm)

30 DB Russian Twists 45/30lb. (L+R = 1rep)

20 DB Power Cleans 45/30s

10 Toes-To-Bar

Fun chipper today! Post those scores 🙂

Friday July 5th 2019


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

Wednesday July 3rd 2019


Metcon (AMRAP – Reps)
5 Rounds:
Min. 1) Max DB Deadlifts 70/50s
Min. 2) Max Toes-To-Bar
Min. 3) Max Double Unders
Min. 4) Rest

This is actually a lot harder than it looks! Keep good controlled reps on the deadlifts 🙂