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AMRAP 7 mins: Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 7 mins of: 20 Dumbbell Push Press, 50/35 lbs 40 Double Unders

Scaling: This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

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1:

Push Press : 5-5-5

Push Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Light and perfect!

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2:

Push Jerk : 3-2-1-1-1

Push Jerk 3-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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3:

Power Clean & Jerk : 2-2-2

Power Clean & Jerk 2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

3 working sets (1+1)x3

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4:

Clean Pull : 3-3-3

Clean Pull 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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5:

3 RNFT: Weighted Plank Holds and Kettlebell Side Bends

3 rounds not for time of: Weighted Plank Hold, pick load, 30 secs 20/20 Kettlebell Side Bends, pick load

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Skill Training:

6 RFQ: Handstand Holds, Hollow Holds and Superman Holds

6 rounds for quality of: Handstand Hold, 30 secs Hollow Hold, 10 secs + Superman Hold, 10 secs

For the handstand: focus on pressing through ground to “grow tall” so shoulders open up. For thehollow position: use scaling options such as a tuck hollow or one leg out if needed. Focus on tucking pelvis under, ribs towards belly-button and shoulders slightly internally rounded. Lower back pressing through the ground to maintain a great position as well.

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Intermediate Option:

AMRAP 7 mins: Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 7 mins of: 20 Dumbbell Push Press, 40/30 lbs 40 Double Unders

Scaling: This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

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Beginner Option:

AMRAP 7 mins: Dumbbell Push Press and Single Unders

Complete as many rounds as possible in 7 mins of: 10 Dumbbell Push Press, 25/15 lbs 20 Single Unders

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3 RFT: Rows and 400 m

3 rounds for time of: Row, 500 m Run, 400 m

*Pick a pace you can maintain throughout. Scales: Row = 20 burpees

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AMRAP 15 mins: Dumbbell Farmers Carries, Dumbbell Front Rack Box Step-ups and Burpees

Complete as many rounds as possible in 15 mins of: Dumbbell Farmers Carry, pick load, 100 m 12 Dumbbell Front Rack Box Step-ups, pick load, 20 in 8 Burpees

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Nothing assigned for October 23, 2018


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