Dumbell Workouts

Program Content

Dortha

Type

EMOM

WOD

30 MINUTE EMOM

Minute 1: 5 devils press

Minute 2: 10 DB goblet squats + 10 push ups

Minute 3: 15 lateral hop over DBs (up and over = 1)

Note

*Rest 60 seconds after each round

Adalberto

Type

AMRAP

WOD

20 MINUTE AMRAP

100 alternating DB hang clean and jerks 50/35

100 push ups

100 sit ups

100 air squats

Eloy

Type

Fixed Rounds

WOD

5 ROUNDS

25 DB deadlifts 50/35

20 sit ups

15 DB floor press

10 toes to bar

Moshe

Type

AMRAP

WOD

12 MINUTE AMRAP:

10 DB Front Squats 50/35s

5 toes to bar

10 DB lunges 50/35s

5 Toes to bar

REST 2 MINUTES

FOR TIME:

100 hip thrusts with 50/35lb DB on your lap.

Hold each rep for 1 solid second at the top.

Kamilah

Type

Fixed Rounds

WOD

(0-10 min.) 5 ROUNDS

6 devil press

12 russian twists with DB (left + Right = 1) (10-20 min.)

4 ROUNDS

10 renegade rows (each arm)

20 DB deadlifts

60 double unders (20-25 min.)

CASH OUT!!!! 5 MINUTE AMRAP max DB sit ups

*hold DB over your head

Taisha

Type

For time

WOD

20-18-16-14-12-10-8-6-4-2 Alternating DB snatches 50/35

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

*1 DB for snatches, 2 for thrusters

Tamekia

Type

EMOM

WOD

20 MINUTE EMOM

6 push ups

6 up downs

6 lunges (3 each leg)

Filiberto

Type

Fixed Rounds

WOD

5 ROUNDS

25 DB deadlifts 50/35s

20 sit ups

15 DB floor press / bench press

10 toes to bar

Note

*If 6’s are too much to maintain, drop to 4 reps each.

If 6’s aren’t enough, go up to 8’s.

Princess

Type

AMRAP

WOD

21 burpees over DB

15 dips

9 DB clusters 50/35

Then 30 minute weighted fast walk

*use a backpack with objects or a weight vest for the walk.

Willis

Type

For time

WOD

Buy in:

60 goblet squats 50/35

21-16-12-8-4 Toes to bar

10-8-6-4-2 DB alternating snatches 50/35

Buyout:

60 goblet squats 50/35

Rosann

Type

Fixed Rounds

WOD

3 ROUNDS

30 DB deadlifts 50/35

15 weighted step ups 20” box

15 devils press

15 weighted step ups 20” box

REST 3 MINUTES

5 MINUTE AMRAP

5 DB sit ups

5 reverse sit ups (holding DB)

5 russian twists

Epifania

Type

Fixed Rounds

WOD

3 ROUNDS

15 single arm DB overhead squat right arm

15 single arm DB overhead squat left arm

25 Handstand pushups

20 Toes to Bar

50lb Dumbell/

35lb Dumbell

Carmelia

Type

For time

WOD

MINUTE 0-10 21-15-9

DB thrusters 50/35

Pull-ups

MINUTE 10-20 21-15-9

DB cleans 50/35

Dips (use chairs or benches if no rings)

MINUTE 20-30 21-15-9

Devils Press 50/35

Toes to Bar (Plate sit-ups if no bar)

Twyla

Type

For time

WOD

FOR TIME: 3 ROUNDS:

60 double unders (sub plate hops if no rope)

50 russian KB swings

40 reverse lunges

30 goblet squats

20 burpees

200ft front rack carry

Clark

Type

Fixed Rounds

WOD

12 rounds

10 DB hang squat cleans 50/35

6 hand stand push-ups

Rest 5 minutes

100 russian twists for time

*To modify the HSPU you can always put your feet or knees up on a chair or bench. Remember to try and keep your back vertical

Note

*Walk 100ft with the KB in your front rack on the right side.

Then, walk the remaining 100ft with the KB on your left.

Ka

Type

AMRAP

WOD

100 DB floor press 50/35lbs.

100 pull-ups

100 DB Russian twists 50/35lb. (left+right = 1 rep)

Buddy

Type

AMRAP

WOD

AMRAP 20 minutes

5 DB squat cleans 40s/30s

30 double unders

5 burpees rest 30 seconds

Note

*partition reps how you see fit

**If you do not have somewhere to do pull-ups, sub DB strict press

Versie

Type

For time

WOD

Running clock for 16 minutes

Tabata DB deadlifts

Tabata Toes-to-Bar

Tabata DB push press

Tabata sit-ups (anchored)

Edward

Type

For time

WOD

For Time 75 Dumbbell Thrusters (2×50/35 lb)

Every break, perform:

5 Burpees

Note

*rest 1 minute between exercises Tabata= (20 seconds on and 10 seconds off for 8 intervals of each movement)

Deeanna

Type

For time

WOD

5 Rounds for Time (Dumbbell Demons)

5 Single Arm Dumbbell Snatches (Right Arm)

5 Single Arm Dumbbell Snatches (Left Arm)

10 Dumbbell Lunges

15 V-Ups

20 Steam Engines (High Step + Knees to Elbows)

Note

For Time 75 Dumbbell Thrusters (2×50/35 lb) Every break, perform: 5 Burpees

Jacinda

Type

For time

WOD

5 Rounds for Time

10 Dumbbell Clean and Presses

10 Burpees

10 Pistols (One Legged Squats)

10 Hindu Pushups

Aracely

Type

Fixed Rounds

WOD

10 Dumbbell “Man Makers”

10 HSPU

8 Dumbbell “Man Makers”

8 HSPU 6 Dumbbell “Man Makers”

6 HSPU

4 Dumbbell “Man Makers”

4 HSPU

2 Dumbbell “Man Makers”

2 HSPU

Dillon

Type

AMRAP

WOD

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)

Lakiesha

Type

EMOM

WOD

7 Thrusters (75/55 lb)

7 Pull-Ups

7 Burpees

Georgetta

Type

Fixed Rounds

WOD

3 Rounds Without Breaking

30 Curls (2×25/15 lb)

30 Strict Presses (2×25/15 lb)

30 Lateral Raises (2×25/15 lb)

30 Hammer Curls (2×25/15 lb)

30 Upright Rows (2×25/15 lb)

30 Push Presses (2×25/15 lb)

30 Curls (2×25/15 lb)

1 minute Rest

Colleen

Type

For time

WOD

10 Man Makers

20 Dumbbell Deadlifts

30 Single-Arm Dumbbell Snatches (15 per side)

40 Single-Arm Overhead Lunges (20 per side)

50 Dumbbell Swings Use one pair of dumbbells throughout (pick your own weight)

Hsiu

Type

Fixed Rounds

WOD

10-18-16-14-12-10-8-6-4-2 Alternating DB snatches

50/35 10-9-8-7-6-5-4-3-2-1 DB thrusters

Lillian

Type

AMRAP

WOD

5 ROUNDS

5 MINUTE AMRAP

40 double unders 20 alt. DB hang clean and jerks

REST 1:00

*Start where previous round left off

Ardath

Type

AMRAP

WOD

12 MINUTE AMRAP

30 skater jumps

6 DB squat snatches 50/35

Brenda

Type

Fixed Rounds

WOD

18-15-12-9 DB power cleans

DB push press

Kristie

Type

For time

WOD

30 Burpees

30 Deadlifts

30 Burpees

30 Cleans

30 Burpees

30 Strict Presses

30 Burpees

30 Push Presses

30 Burpees

30 Jerks

30 Burpees

30 Swings

30 Burpees

30 Sumo Deadlift HIgh-Pulls

30 Burpees

30 Snatches (Left Hand)

30 Burpees

30 Snatches (Right Hand)

30 Burpees

30 Man Makers Use one pair of Dumbbells (55/35 lb) throughout

Lena

Type

For time

WOD

100 DB push press 50/35

100 push ups (hands in db)

100 pull ups

100 air squats

*Break it up however you want!

Hannelore

Type

AMRAP

WOD

5 devils press 50/35

10 front squats 50/35

15 box jumps 24/20

Eduardo

Type

AMRAP

WOD

WARM UP 5 MINUTE AMRAP

5 DB bent over rows

5 push ups

5 hanging knee to chest

5 burpees STRENGTH

12 MINUTE AMRAP

10 tempo DB strict press (3×3 tempo)

10 push ups (shoot for 6 sets)

REST 3 MINUTES

WOD 15 MINUTE AMRAP

400m run

40 v ups

30 DB hang power cleans

20 push ups

10 DB push press

Note

Use the same pair of dumbbells throughout. Originally the WOD was designed as “choose your own weight.” If you’re looking for an Rx weight consider 50/35 lb. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last repetition of Man Makers is completed. Movement Standards Most of the weighted movements (Deadlifts, Cleans, Strict Presses, Push Presses, Jerks, Sumo Deadlift High-Pulls, and Man Makers) are intended to be done with two Dumbbells.

As in most CrossFit workouts, olympic lifts (Cleans & Snatches) are power (not squat) unless otherwise stated. Snatches are with a single Dumbbell, one arm at a time. Dumbbell Swings are an uncommon movement and this workout (which is from 2007) does not explicitly state whether the swings should be single- or double-dumbbell swings.

But double Swings would be awkward, so we assume it’s single Dumbbell Swings. We also assume the swings are Russian style (to eye height) instead of American (overhead), which is safer since dumbbells don’t have handles for swings.

Terresa

Type

Fixed Rounds

WOD

4 ROUNDS

400m run

12 DB front squats 50/35s

24 sit ups

Charis

Type

For time

WOD

20 Burpees

21 Alternating Dumbbell Snatches (50/35 lb)

12 Dumbbell Thrusters (2×50/35 lb)

Alverta

Type

For time

WOD

10 Dumbbell Snatches, Left (50/35 lb)

10 Dumbbell Overhead Lunges, Left (50/35 lb)

10 Dumbbell Snatches, Right (50/35 lb)

10 Dumbbell Overhead Lunges, Right (50/35 lb)

10 Dumbbell Power Cleans, Left (50/35 lb)

10 Dumbbell Front Squats, Left (50/35 lb)

10 Dumbbell Power Cleans, Right (50/35 lb)

10 Dumbbell Front Squats, Right (50/35 lb)

Note

With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.Scaling Options Reduce the reps and/or loading to complete this workout in 12-15 minutes.

Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate 3 Rounds for Time 20 Burpees 21 Alternating Dumbbell Snatches (35/20 lb) 12 Dumbbell Thrusters (2×35/20 lb) Beginner 3 Rounds for Time 10 Burpees 12 Alternating Dumbbell Snatches (20/10 lb) 9 Dumbbell Thrusters (2×20/10 lb)

Lashawna

Type

For time

WOD

400m run

50 push ups

25 DB double clean and jerks 50/35

10 handstand push ups

run 800m

50 push ups

25 DB double clean and jerks 50/35

10 handstand push ups

400m run

Shelia

Type

For time

WOD

21-15-9-9-15-21 Reps

Deadlifts (225/155 lb) Burpees

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Overhead lunges are written as the total number of steps, not steps per leg.

Dumbbell must be held in one hand for front squats. Score is the time on the clock when the last round of Dumbbell Front Squats is completed.

Scaling 3 Rounds for Time

10 Left-Arm Dumbbell Snatches (35/20 lb)

10 Left-Arm Dumbbell Suitcase Lunges (35/20 lb)

10 Right-Arm Dumbbell Snatches (35/20 lb)

10 Right-Arm Dumbbell Suitcase Lunges (35/20 lb)

10 Left-Arm Dumbbell Power Cleans (35/20 lb)

10 Left-Arm Dumbbell Front Squats (35/20 lb)

10 Right-Arm Dumbbell Power Cleans (35/20 lb)

10 Right-Arm Dumbbell Front Squats (35/20 lb)

Malia

Type

For time

WOD

3 ROUNDS FOR TIME

run 400m

15 devils press 50/35

15 DB bent over rows 50/35

Young

Type

Fixed Rounds

WOD

0-10 min. 5 ROUNDS

6 devil press

12 russian twists with DB (L+R=1)

10-20 min. 4 ROUNDS

10 renegade rows (each arm)

20 DB deadlifts

60 double unders

20-25 min. CASH OUT!

5 MINUTE AMRAP

max DB sit ups

*holding DB over head

Note

With a running clock, as fast as possible perform

21 Deadlifts

21 Burpees

15 Deadlifts

15 Burpees

9 Deadlifts

9 Burpees,

9 Deadlifts

9 Burpees

15 Deadlifts

15 Burpees

21 Deadlifts

21 Burpees.

Score is the time on the clock when the final Burpee is completed. Tips and Strategy The athlete should establish a rep scheme that’s manageable for their current fitness level—and fight hard to stick with it. Rest breaks should be brief.

The load for the Deadlifts should feel moderate—not too heavy, not too light. The pace should be strong, and rest should be minimal. A great goal for this workout is sub 20 minutes.

Scaling Options Scale the load and/or the volume of “Donny” to prioritize a strong pace and minimal rest. If the athlete has to break the deadlifts up into more than 4 sets, they should reduce the weight.

If the athlete thinks that the WOD will take longer than 30 minutes, they should scale the volume (fewer repetitions).

Beginner 12-9-6-6-9-12 Reps, For Time Deadlifts (135/95 lb) Burpees

Jefferson

Type

AMRAP

WOD

WARM UP 7 MINUTE AMRAP

15 jumping jacks

10 air squats

8 step ups

6 up downs STRENGTH

12 MINUTE AMRAP

5 DB deadlifts

5 DB hang power cleans

5 DB front squats

REST 3 MINUTES

WOD 15 MINUTE

AMRAP 3-6-9-12…keep adding 3 reps after each round

DB hang power cleans

DB up downs

200m run

Davida

Type

Fixed Rounds

WOD

5 ROUNDS

25 DB deadlifts 50/35s

20 sit ups

15 DB floor press/ bench press 10 toes to bar

Eileen

Type

AMRAP

WOD

WARM UP 5 MINUTE AMRAP

5 DB bent over rows

5 push ups

5 hanging knee to chest

5 burpees

STRENGTH 12 MINUTE AMRAP

10 tempo DB strict press (3×3 tempo)

10 push ups (shoot for 6 sets)

REST 3 MINUTES WOD

15 MINUTE AMRAP

400m run

40 v ups

30 DB hang power cleans

20 push ups

10 DB push press

Leonila

Type

Fixed Rounds

WOD

12 ROUNDS

10 DB hang squat cleans 50/35

6 hand stand push ups

REST 5 MINUTES

100 russian twists

Avril

Type

Fixed Rounds

WOD

200m run

8 DB renegade rows

12 DB deadlifts 50/35

Herma

Type

Fixed Rounds

WOD

3 ROUNDS

200m DB farmers carry

15 DB clean and jerks RX 50/35

Note

*If this becomes too difficult, drop to 4 each set.

Elayne

Type

For time

WOD

100 DB floor press 50/35

100 pull ups

100 DB russian twists 50/35 (left + right = 1)

Note

*if you need to modify your handstand push ups put your feet or knees up on a chair or bench.

Remember to try and keep your back vertical to mimic the hand stand. If this is still too difficult, do the best push ups you can.

Slow controlled descent touching your chest and nose to the floor. Maintain a solid core through the movement,

Johnathan

Type

AMRAP

WOD

4 ROUNDS

5 MINUTE AMRAP

100 double unders

25 db deadlifts 50/35s max sit ups in remaining time.

REST 1 MINUTE after each round

Rounds 1 + 2 = 100 double unders

Rounds 3 + 4 = 400m run

Yung

Type

AMRAP

WOD

20 MINUTE AMRAP

5 DB squat cleans 40/30s

30 double unders

5 burpees

REST 30 SECONDS

Note

*split it up however you want. Have fun with this! If you have no where to do pull ups, modify with DB push press.

Eula

Type

For time

WOD

WITH RUNNING CLOCK 3 ROUNDS

400m run

50 plate jumps RIGHT INTO…

5 ROUNDS

10 PUSH UPS

20 alternating lunges RIGHT INTO…

3 ROUNDS

400m run

50 plate jumps

Geralyn

Type

For time

WOD

WITH A RUNNING CLOCK IN 16 MINUTES

tabata DB deadlifts

tabata toes to bar

tabata DB push press

tabata sit ups (anchored)

*1 minute rest between exercises tabata = (20 seconds on and 10 seconds off for 8 intervals) of each movement.

Corazon

Type

For time

WOD

WITH A RUNNING CLOCK IN 16 MINUTES

tabata DB deadlifts

tabata toes to bar

tabata DB push press

tabata sit ups (anchored)

*1 minute rest between exercises

tabata = (20 seconds on and 10 seconds off for 8 intervals) of each movement.

Note

Lorem Ipsum

Vashti

Type

EMOM

WOD

WARM UP 5 SETS ( 20 seconds on/10 seconds off)

Movement 1 – jumping jacks

Movement 2 – DB alt. snatches

*both movements = 1 set STRENGTH 4 SETS

1 min DB hammer curls

1 min DB skull crushers

1 min DB suitcase reverse lunges

REST 3 MINUTES WOD 16 MINUTE

EMOM Min 1 – 45 seconds of max DB power cleans

Min 2 – 45 seconds of max air squats

Min 3 – 45 seconds of max diamond push ups

Min 4 – 45 seconds of max DB lunges

Sharell

Type

For time

WOD

20 DB strict press

400m run

40 DB power cleans

800m run

40 DB push jerks

400m run

20 DB strict press

Lorine

Type

Fixed Rounds

WOD

warm up 1 ROUND

10 up downs

20 lateral hops over DB

10 step ups

1 ROUND

10 up downs over DB

10 step ups

1 ROUND

5 DB facing burpees

10 box jumps STRENGTH 15 MINUTE AMRAP

10 tempo DB deadlifts (3×3 tempo)

15 DB glute bridges (shoot for 6 sets)

WOD 6 ROUNDS

8 DB facing burpees

10 DB deadlifts

12 jumping lunges

*10 minute cap

Bart

Type

For time

WOD

7 ROUNDS FOR TIME

400m run

29 goblet squats with (1) 50/35lb DB

Phuong

Type

For time

WOD

3 ROUNDS FOR TIME

run 400m

15 devils press 50/35

15 DB bent over rows 50/35

Kiley

Type

Fixed Rounds

WOD

21-15-9 DB hang clean 50/35

DB push jerks

Beau

Type

AMRAP

WOD

200m run

8 DB renegade rows

12 DB deadlifts 50/35

Note

Stay steady with this workout and keep moving. This is also a great chance to add to your teams miles for the day!

Stay steady with this workout and keep moving. This is also a great chance to add to your teams miles for the day!

Glynda

Type

AMRAP

WOD

12 MINUTE AMRAP

3 devils press 50/35

3 db push ups

6 devils press

6 db push ups

9 devils press

9 db push ups …

* Keep adding 3 reps after each round

Bree

Type

Fixed Rounds

WOD

4 ROUNDS

400m run

12 DB front squats 50/35s

24 sit ups

Note

***WARNING*** All of the dumbells that were handed out were in perfect condition.

PLEASE do not drop them from overhead. THEY WILL BREAK!

Hertha

Type

Fixed Rounds

WOD

16-14-12-10-8-6-4-2 DB sit ups ALT.

DB power snatches

Nubia

Type

Fixed Rounds

WOD

WITH RUNNING CLOCK 3 ROUNDS

400m run

50 DU RIGHT INTO…

5 ROUNDS

10 PUSH UPS

10 alternating DB lunges (hold DBs at your side) RIGHT INTO…

3 ROUNDS

400m run

50 DU

Note

Increase weight each round. See how heavy you can go. No Time limit once the round has begun. Once you start the first set of 30, you can’t put the weights down or rest them on any surface.

You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells. Once you complete a full round, rest for 1 minute, then pick them back up and go again.

This time, you have the option to increase the weight. Start light, don’t burn out. Rest before you burn up too quickly.

The hard part will be the grip so play it smart. Scaling Intermediate: Use 20/10 lb dumbbell weights. Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

Roseanna

Type

For time

WOD

TABATA – double unders

REST 1 MINUTE

TABATA – DB weighted sit ups

REST 1 MINUTE

TABATA – DB shoulder press

REST 1 MINUTE

TABATA – Burpee DB deadlift

Takisha

Type

AMRAP

WOD

20 DB strict press 400m run 40 DB power cleans 800m run 40 DB push jerks 400m run 20 DB strict press

Note

With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure.

If you’re looking for an Rx weight consider 35/25 lb. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last round of Dumbbell Swings is completed. Tips and Strategy Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time.

In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets.

Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.

Terisa

Type

EMOM

WOD

24 MINUTE EMOM

min. 1 – 1 minute plank

min. 2 – 15 toes to bar

min. 3 – max alternating DB lunges 50/35

min. 4 – rest Try and hold the same number of DB lunges all the way through.

Shayne

Type

Fixed Rounds

WOD

7 ROUNDS FOR TIME

400m run

29 goblet squats with (1) 50/35lb DB

Note

*you just need 1 DB for the snatches, but then you need 2 DBs for the thruster.

Kiyoko

Type

For time

WOD

MINUTE 0-10

21 burpees + 1 round of DT

18 burpees + 1 round of DT

15 burpees + 1 round of DT

12 burpees + 1 round of DT

MINUTE 10-20

21 air squat hops over DB + 1 round of DT

18 air squat hops over DB + 1 round of DT

15 air squat hops over DB + 1 round of DT

12 air squat hops over DB + 1 round of DT RX 50/35

Mariana

Type

For time

WOD

FOR TIME

400m run

50 push ups

25 DB clean and jerks 50/35

10 hand stand push ups

800m run

50 push ups

25 DB double clean and jerks 50/35

10 hand stand push ups

400m run

Loris

Type

EMOM

WOD

10 MINUTE EMOM (both in the same minute)

8 DB push press 50/35

8 pull ups

REST 2 MINUTES

10 MINUTE EMOM (both in the same minute)

8 DB front Squats 50/35s

8 burpees

*if this starts to get spicy, drop reps to 6 each

Fransisca

Type

For time

WOD

run 800m

100/75 floor press 50/35

run 800m

200 air squats

run 800m

Xochitl

Type

Fixed Rounds

WOD

50-40-30-20-10 Alternating DB hang snatch 50/35

Double unders sit ups (with feet anchored on DB)

Laurette

Type

EMOM

WOD

20 MINUTE EMOM (All in the same minute)

6 alternating DB lunges

6 air squats

6 toes to bar

*If this becomes too difficult, drop to 4 each set.

Linsey

Type

EMOM

WOD

10 MINUTE EMOM

2 up downs

4 hand release push ups

6 DB alternating snatches 50/35 RIGHT INTO…

10 MINUTE EMOM

8 air squats

10 plank object taps

12 mountain climbers (Right + left = 1) RIGHT INTO…

5 MINUTE EMOM

10 single leg deadlifts (5 each leg) RIGHT INTO…

5 MINUTE EMOM

8 alternating tempo cossak squats (4 each leg)

Lakita

Type

AMRAP

WOD

AMRAP (with a Partner) in 12 minutes

7 Burpees

3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Partners switch after each full round.

Note

Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.

Hien

Type

For time

WOD

20 MINUTE RUNNING CLOCK

10 DB Arnold press immediately into

10 DB upright rows immediately into

10 bent over rows immediately into

10 DB bent over rows immediately into

10 DB deadlifts (use same DBs as above)

*Rest 60 seconds after each round

Tammie

Type

EMOM

WOD

30 MINUTE EMOM

minute 1: 5 devils press

minute 2: 10 DB goblet squats + 10 push ups

Minute 3: 15 lateral hop over DBs (up and over = 1)

Marth

Type

AMRAP

WOD

20 MINUTE AMRAP

100 alternating DB hang clean and jerks 50/35

100 push ups

100 sit ups

100 air squats

Norma

Type

Fixed Rounds

WOD

5 ROUNDS

25 DB deadlifts 50/35

20 sit ups

15 DB floor press

10 toes to bar

Russ

Type

Fixed Rounds

WOD

12 ROUNDS

10 DB hang squat cleans 50/35

6 hand stand push ups

REST 5 MINUTES

100 russian twists for time

Vikki

Type

For time

WOD

100 DB floor press 50/35

100 pull ups

100 DB russian twists 50/35 (left + right = 1)

Note

*if you need to modify your handstand push ups put your feet or knees up on a chair or bench.

Remember to try and keep your back vertical to mimic the hand stand. If this is still too difficult, do the best push ups you can.

Slow controlled descent touching your chest and nose to the floor. Maintain a solid core through the movement,

Tamesha

Type

AMRAP

WOD

20 MINUTE AMRAP

5 DB squat cleans 40/30s

30 double unders

5 burpees

REST 30 SECONDS

Note

*split it up however you want. Have fun with this!

If you have no where to do pull ups, modify with DB push press.

Santos

Type

For time

WOD

WITH A RUNNING CLOCK IN 16 MINUTES

Tabata DB deadlifts

Tabata toes to bar

Tabata DB push press

Tabata sit ups (anchored)

  • 1 minute rest between exercises tabata = (20 seconds on and 10 seconds off for 8 intervals) of each movement.

Malinda

Type

AMRAP

WOD

WARM UP 7 MINUTE AMRAP

15 jumping jacks

10 air squats

8 step ups

6 up downs STRENGTH

12 MINUTE AMRAP

5 DB deadlifts

5 DB hang power cleans

5 DB front squats

REST 3 MINUTES WOD

15 MINUTE AMRAP 3-6-9-12…

keep adding 3 reps after each round

DB hang power cleans

DB up downs

200m run

Cierra

Type

For time

WOD

WARM UP 5 SETS ( 20 seconds on/10 seconds off)

Movement 1 – jumping jacks Movement

2 – DB alt. snatches *both movements = 1 set STRENGTH 4 SETS

1 min DB hammer curls

1 min DB skull crushers

1 min DB suitcase reverse lunges

REST 3 MINUTES

WOD 16 MINUTE EMOM

Min 1 – 45 seconds of max DB power cleans

Min 2 – 45 seconds of max air squats

Min 3 – 45 seconds of max diamond push ups

Min 4 – 45 seconds of max DB lunges

Gwyneth

Type

Fixed Rounds

WOD

warm up 1 ROUND

10 up downs

20 lateral hops over DB

10 step ups

1 ROUND

10 up downs over DB

10 step ups

1 ROUND

5 DB facing burpees

10 box jumps STRENGTH

15 MINUTE AMRAP

10 tempo DB deadlifts (3×3 tempo)

15 DB glute bridges (shoot for 6 sets)

WOD 6 ROUNDS

8 DB facing burpees

10 DB deadlifts

12 jumping lunges

*10 minute cap

Elmira

Type

Fixed Rounds

WOD

21-15-9 DB hang clean 50/35

DB push jerks

Angele

Type

AMRAP

WOD

12 MINUTE AMRAP

3 devils press 50/35

3 db push ups

6 devils press

6 db push ups

9 devils press

9 db push ups

Tenisha

Type

For time

WOD

16-14-12-10-8-6-4-2

DB sit ups

ALT. DB power snatches

Note

* Keep adding 3 reps after each round

Lucas

Type

For time

WOD

18-15-12-9

DB power cleans

DB push press

Wai

Type

Fixed Rounds

WOD

TABATA – double unders

REST 1 MINUTE

TABATA – DB weighted sit ups

REST 1 MINUTE

TABATA – DB shoulder press

REST 1 MINUTE

TABATA – Burpee DB deadlift

Micheal

Type

EMOM

WOD

24 MINUTE EMOM

min. 1 – 1 minute plank

min. 2 – 15 toes to bar

min. 3 – max alternating DB lunges 50/35

min. 4 – rest Try and hold the same number of DB lunges all the way through

Leopoldo

Type

For time

WOD

100 DB push press 50/35

100 push ups (hands in db)

100 pull ups

100 air squats

Beatriz

Type

Fixed Rounds

WOD

4 ROUNDS

5 MINUTE AMRAP

100 double unders

25 db deadlifts 50/35s max sit ups in remaining time.

REST 1 MINUTE after each round

Rounds 1 + 2 = 100 double unders

Rounds 3 + 4 = 400m run

Note

*Break it up however you want!

Brooks

Type

EMOM

WOD

10 MINUTE EMOM (both in the same minute)

8 DB push press 50/35

8 pull ups

REST 2 MINUTES

10 MINUTE EMOM (both in the same minute)

8 DB front Squats 50/35s

8 burpees

*if this starts to get spicy, drop reps to 6 each

Dave

Type

For time

WOD

50-40-30-20-10 Alternating DB hang snatch 50/35

Double unders sit ups (with feet anchored on DB)

Note

*if this starts to get spicy, drop reps to 6 each

Mana

Type

AMRAP

WOD

5 devils press 50/35

10 front squats 50/35

15 box jumps 24/20

Bryanna

Type

EMOM

WOD

10 MINUTE EMOM

2 up downs

4 hand release push ups

6 DB alternating snatches 50/35 RIGHT INTO…

10 MINUTE EMOM

8 air squats

10 plank object taps

12 mountain climbers (Right + left = 1) RIGHT INTO…

5 MINUTE EMOM

10 single leg deadlifts (5 each leg) RIGHT INTO…

5 MINUTE EMOM

8 alternating tempo cossak squats (4 each leg)

Tierra

Type

For time

WOD

20 MINUTE RUNNING CLOCK

10 DB Arnold press immediately into

10 DB upright rows immediately into

10 bent over rows immediately into

10 DB bent over rows immediately into

10 DB deadlifts (use same DBs as above)