DumbbellRx - Limited Equipment Training

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Jump Squat 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 7 Russian KB/DB Swing; Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Front Squat; WMR8

Dual DB Straight Leg Deadlift; WMR8

Single Arm DB Deadstop Row; WMR8

Dual DB Lying Triceps Extension; WMR8

Dual DB Chest Fly; WMR8

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 7 Jump Squat 30 Single Unders

Instructions: • Complete 5 consecutive sets of the triplet as listed “For Time” RX: 5 Sets; For Time; At Sustained Effort 60 Double Unders 20 Sit Up 7 Burpee Box Jump Over; 24"/20" Scaled: 5 Sets; For Time; At Sustained Effort 60 Single Unders 20 Sit Up 7 Burpee Box Jump Step Down; 24"/20" Alternative Movement WOD: Perform the following workout if you do not have access to a Plyo Box 5 Sets; For Time; At Sustained Effort 60 Double Unders 20 Sit Up 7 Lateral Burpee Over Dumbbells Score the time it takes to complete 5 consecutive sets of the triplet.

Instructions: • Complete as many rounds & repetitions of the triplet as possible in 12:00 minutes RX: 12:00 Minutes; AMRAP; At Sustained Effort 200m Run 10 Pull Up 5 Dual DB Thruster; 50/30 lb per Hand RX+: 12:00 Minutes; AMRAP; At Sustained Effort 200m Run 5 Bar Muscle Up/Ring Muscle Up 5 Dual DB Thruster; 50/30 lb per Hand Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 200m Run 5 Strict Pull Up or Ring Row 5 Dual DB Thruster; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative workout if you do not have access to a Pull Up Bar 12:00 Minutes; AMRAP; At Sustained Effort 200m Run 10 Dual DB Bent Over Row; 50/30 lb per Hand 5 Dual DB Thruster; 50/30 lb per Hand Score the number of rounds & repetitions completed in 12:00 minutes.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Hand Release Push Up 7 Russian KB/DB Swing; Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Rear Foot Elevated Split Squat; WMR15

Dual DB Seated Overhead Press; WMR15

Strict Pull Up

Hip Thrust (Dumbbell Loaded); WMR15

Weighted Sit Up; WMR15

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB/DB Swing; Moderate Loads 15m Dual DB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight

Instructions: • Complete the prescribed workload for all 3 movements listed “For Time” RX: For Time; At Sustained Effort 300 Double Unders 50 Toes to Bar 30 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand RX+: For Time; At Sustained Effort 300 Double Unders 50 Toes to Bar 30 Dual DB Hang Power Clean to Overhead; 70/50 lb per Hand Scaled: For Time; At Sustained Effort 300 Double Unders 50 Toes to Bar or V-Up 30 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand Alternative Movement WOD: Perform the following alternative workout if you do not have access to a Pull Up Bar For Time; At Sustained Effort 300 Double Unders 50 V-Up 30 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand Score the time it takes to complete the Chipper.

Instructions: • Complete the 2,000m Run “For Time” RX: For Time; At Sustained Effort 2,000m Run Score the time it takes to complete the Run.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Dual DB Hamstring March (20 Steps); Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Jump Squat + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

DB Bench Press; WMR15

DB Goblet Cyclist Squat; WMR15

Dual DB Bent Over Row; WMR15

Dual DB Straight Leg Deadlift; WMR15

Dual DB Biceps Curl; WMR15

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 7 Russian KB/DB Swing; Moderate Loads 7 Hand Release Push Up 30 Single Unders

Instructions: • Follow the rep/distance as it descends each work set • Complete the prescribed workload listed "For Time" RX: For Time; At Sustained Effort 150-100-50 Reps; Double Unders 800m-400m-200m; Run Scaled: For Time; At Sustained Effort 150-100-50 Reps; Single Unders 800m-400m-200m; Run Score the time it takes to complete all of the sets on the Double Unders and Run.

Instructions: • Complete the prescribed workload for each movement listed “For Time” RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 60 Single Arm Alternating DB Hang Power Snatch (Total); 50/30 lb 30 Lateral Burpee Over Dumbbells RX+: For Time; At Sustained Effort; 12:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 60 Single Arm Alternating DB Hang Power Snatch (Total); 70/50 lb 30 Lateral Burpee Over Dumbbells Scaled: For Time; At Sustained Effort; 12:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 35/20 lb per Hand 60 Single Arm Alternating DB Hang Power Snatch (Total); 35/20 lb 30 Lateral Burpee Over Dumbbells Alternative Movement Option: Perform the following alternative movement if you do not have the space required to do Walking Lunges • Dual DB Front Rack Alternating Reverse Lunge Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual DB Hamstring March (20 Steps); Moderate Loads 7 Jump Squat 15m Dual DB Front Rack Carry (20 Steps); Moderate Loads 7 Hand Release Push Up + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Staggered Stance Straight Leg Deadlift; WMR15

Dual DB Front Squat; WMR15

Reverse Grip Dual DB Bent Over Row; WMR15

Dual DB Lateral Raise; WMR15

Dual DB Lying Triceps Extension; WMR15

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Russian KB/DB Swing; Moderate Loads 15m Dual DB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee

Instructions: • Complete as many repetitions as possible in 12:00 minutes RX: 12:00 Minutes; AMRAP; At Sustained Effort 7 Pull Up 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 35 Double Unders RX+: 12:00 Minutes; AMRAP; At Sustained Effort 3 Bar Muscle Up/Ring Muscle Up 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 35 Double Unders Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 7 Strict Pull Up or Ring Row 7 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand 35 Single Unders Alternative Movement WOD: Perform the following alternative workout if you do not have access to a Pull Up Bar 12:00 Minutes; AMRAP; At Sustained Effort 7 Dual DB Bent Over Row; 50/30 lb per Hand 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 35 Double Unders Score the total number of repetitions completed in 12:00 minutes.

Instructions: • Complete 3 consecutive sets of the couplet “For Time” RX: 3 Sets; For Time; At Sustained Effort 800m Run 100 Double Unders Scaled: 3 Sets; For Time; At Sustained Effort 800m Run 100 Single Unders Score the time it takes to complete 3 consecutive sets of the couplet.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 7 Russian KB/DB Swing; Moderate Loads 7 Hand Release Push Up 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Dual DB Front Foot Elevated Reverse Lunge; WMR8

Deficit Dual DB Deadlift; WMR8

DB Incline Bench Press; WMR8

Dual DB Back Fly; WMR8

Plank

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB/DB Swing; Moderate Loads 15m Dual DB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 30 Single Unders

Instructions: • Complete a 400m Run before each set of the Dual DB Thruster • Follow the rep count for the Dual DB Thruster as it descends each set RX: For Time; At Sustained Effort 400m Run 30-20-10 Reps; Dual DB Thruster; 50/30 lb per Hand RX+: For Time; At Sustained Effort 400m Run 30-20-10 Reps; Dual DB Thruster; 70/50 lb per Hand Scaled: For Time; At Sustained Effort 400m Run 30-20-10 Reps; Dual DB Thruster; 35/20 lb per Hand Score the time it takes to complete the couplet.

Instructions: • Complete the prescribed workload for each movement listed “For Time” RX: For Time; At Sustained Effort 50 Burpee Box Jump Over; 24"/20" 150 Double Unders 50 Toes to Bar Scaled: For Time; At Sustained Effort 50 Burpee Box Jump Step Down; 24"/20" 150 Single Unders 50 Toes to Bar or V-Up Alternative Movement WOD: Perform the following alternative workout if you do not have access to a Plyo Box or Pull Up Bar For Time; At Sustained Effort 50 Lateral Burpee Over Dumbbells 150 Double Unders 50 Sit Up Score the time it takes to complete the Chipper.