For Time
50 Dumbbell Squat Cleans
*Start with kickbacks
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5 Rounds with a 15 Min Running Clock
10 Shuttle Runs (20m)
16 DB Alt. Front Rack Lunges
Then w/remainder time AMRAP Double DB Ground to Overhead
*Can be double-handed snatch or clean + shoulder to overhead
**Shuttle run is 10m down and back
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For Time:
75 Single Arm Dumbbell OH Squats*
Every:90, Perform 3 Devil’s Press
*Switch arms as needed
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5 x 3 Min Rounds for Max Reps
75 Double Unders
25 Single Arm DB Sumo-Deadlift High Pull
Max Dumbbell Step-Ups OR Alternating Lunges
Once you go through this Ebook from start to finish, you’ll never have to scale your double unders ever again. Click here to grab Buddy Lee’s 3 Step System to Jump Rope Mastery.
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AMRAP 8 Min
4 Dumbbell Thrusters
4 Burpees to target
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“Running Dumbbell DT”
5 Rounds for Time
200m Run
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerk
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AMRAP 10 Minutes
10 Dumbbell Back Squats
5 Burpee + Air Squat
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6 Rounds On the Minute
Even Minutes: 5 Woman-Makers
Odd Minutes: 50 Double-Unders
Then, rest 2 minutes.
400m DB Farmer’s Carry
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6 Rounds For Time
15 DB OH Walking Lunges
12 DB Ground to Overhead
9 Burpee Lateral DB Jump-Overs
*Perform with one Dumbbell held between hands
Click HERE to listen to a FRESH new episode of the Brute Strength Podcast. This week, we chat with James Krieger, owner of Weightology and discuss how he transitioned from Computer Science to Exercise Science.
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For Reps
Dumbbell Deadlift Ladder
2-4-6-8-10 etc…
*Go as far as possible Unbroken
** Rest:60 seconds between sets
Click HERE to listen to a FRESH new episode of the Brute Strength Podcast. This week, we chat with James Krieger, owner of Weightology and discuss how he transitioned from Computer Science to Exercise Science.
No gym? No problem.
Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.
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