Tuesday 210810

Wednesday 231011

Wednesday 231011

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Sunday 230423

Sunday 230423

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed and dumbbell load to comments.
Compare to 160415.

Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 10-lb DBs ♂ 15-lb DBs

Sunday 230108

Sunday 230108

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.
Compare to 160517.

Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.

Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars

♀ 15-lb DBs ♂ 20-lb DBs

Thursday 220825

Thursday 220825

5 rounds for time of:

15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Scaling:
Reduce the weight of the dumbbells so you can complete the first couple rounds unbroken. Similarly, modify the rope climb to something that requires minimal rest between reps when fresh.

Intermediate Option:
5 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
2 rope climbs

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
3 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs, lying to standing

♀ 10-lb DBs ♂ 15-lb DBs