Phase 3 Dumbbells

3.1//

5 Rounds for Time

Run 400m

20 Dumbbell Box step overs 50/35 (20’box)

Warm Up

Jog 400m. skipping. butt kickers. clappers

3x 10 box step overs. 5 push ups. 10 sit ups

12-15 feed sack box step over

3.2//

10:00 AMRAP

14 Dumbbell Hang Clean & Jerk Right Arm

7 Burpees

14 Dumbbell Hang Clean & Jerk Left Arm

7 Burpees

50/35

Warm Up

General Cardio 8-10 minutes

10 Dumbbell Deadlift each arm. 10 Dumbbell hang clean each arm. 10 Dumbbell push press or jerk each arm

3x7 Dumbbell hang clean and jerk each arm

3.3//

For time

27-21-15-9

Dumbbell Deadlift & Handstand Push Ups

Warm Up

General Cardio 8-10 minutes. 10 groiners. 10 jefferson curl. 10 roll to straddle

10 Dumbbell Deadlift. :20 Handstand or plank. 10 Dumbbell Deadlift. Headstand as needed. HSPU 1-2-3-4 as needed until HSPU feels loose and good. continue warming up until you have a good rolling sweat. If you need ideas just start back from the beginning again.







Phase 2 Dumbbells

2.1//

With a Running Clock

1:00 Overhead Lunge

1:00 Front Squats

2:00 Overhead Lunge

2:00 Front Squats

3:00 Overhead Lunge

3:00 Front Squats

-Overhead Lunges are with 1 dumbbell

-Front Squats are with both dumbbells

-Score is total reps

Warm Up- General cardio until you break a sweat (Jog, bike, jump rope)

3x 10 Lunges, :20 Handstand Hold or Plank, 5 Push-ups

20 Air Squats starting slow and speeding up. 15 Front squats with one dumbbell. 10 Front Squats with both dumbbells. 

10-20 Overhead Dumbbell lunge



2.2//

7:00 AMRAP

5 Devil’s Press

25 Double Unders (40 Single Unders to scale)

Warm Up- 50 single unders. Double Unders 5-10-15 stretch calves and ankle circles 20-25-30. 

3x both dumbbells- 5 Dumbbell Deadlift. 5 Dumbbell Push Press. 5 Burpees

Practice Devil’s Press

Working a Dumbbell Burpee into a Dumbbell Snatch.


2.3//

For Time

10 DB Clean and Jerk

15 Burpee Tuck Jump

20 DB Clean and Jerk 

15 Burpee Tuck Jump

30 Alternating DB Snatch

15 Burpee Tuck Jump

40 Alternating DB Snatch

15 Burpee Tuck Jump

Warm Up- General cardio until you break a sweat (Jog, bike, jump rope)

1 Dumbbell- 10 Deadlift per arm. 10 Deadlift High Pull per arm. 10 Dumbbell snatch per arm

2 Dumbbells- 10 DB power clean. 10 DB Push Jerk. practice DB clean and Jerk