Using heavy dumbbells complete the following exercises for 5 rounds total.
MINUTE 1: Walking Lunge
MINUTE 2: Chin Ups (Sub: TRX row)
MINUTE 3: Bicep Curl to Lateral Raise
MINUTE 4: Bench Squats
MINUTE 5: Bench Shuffle (up and over)
MINUTE 6: Rest (optional)
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
WEEK 2 WOD 1:
Using heavy dumbbells complete the following exercises for 3 rounds total.
MINUTE 1: Pushups
MINUTE 2: Db Swing
MINUTE 3: Box Jumps
MINUTE 4: Bench Rows
MINUTE 5: Bench Lateral Hops (hands on bench)
MINUTE 6: Floor or Bench Sit to Stand (and press)
Using heavy dumbbells comple...
Using medium-heavy dumbbells complete the following 20 minute AMRAP.
25 Squats
100 Speed Jump Rope
10 Pull-ups (sub bench rows 10 on each)
10 Plank Rows (5 on each side)
25 Bear Squats
100 Speed Jump Rope
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Using heavy dumbbells, complete 8 rounds of the following as fast as possible with good form. It’s 8 rounds today or 20 minutes, whatever comes first.
Elevated Deadlift x 10 reps (on each leg)
Elevated Bridges x 20 reps
Bench Step Ups x 10 reps (on each leg)
Bodyweight Jumping Lunges x 10 (o...