Tag Archives: Dumbbell Press

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

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5 rounds for time

  • 5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
  • 5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
  • 5 x Dumbbell Snatch Left @ 40lbs
  • 5 x Dumbbell Snatch Right @ 40lbs
  • 10 x Burpees
  • 10 x Dumbbell Front Squat @ 40lbs per hand

Results:  17:17.  I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Spartan WOD from March 9

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Spartan training WOD I found on Instagram.

Three rounds for time

  • 10 x Sandbag Thrusters
  • 10 x Burpee Box Jumps

Then 5 rounds of

  • 8 x Strict Pullups
  • 8 x Goblet Squats @ 24kg
  • 8 x Alternating Dumbbell Strict Press @ 18kg
  • 8 x Single Leg Deadlift @ 24kg per leg
  • Rest 1 minute

For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.

Results:  For the first part 5:09.

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

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Travelling WOD…

3 rounds 

  • 5 x Bulgarian Split Squat (back foot on bench each leg with 40lbs/18kg Dumbbell per hand

Then AMRAP in 12 minutes of

  • 5 x Dumbbell Hang Clean @ 35lbs
  • 5 x Dumbbell Push Press @ 35lbs
  • 5 x Dumbbell Squat
  • 5 x Burpees

Results:  Metcon 8 rounds plus 16 reps.

Front Squats then Row, Burpees and DB Snatch

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Take 15 minutes and work up to a heavy

  • 3 x Front Squat

Then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 21kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Clean and Press @ 16kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 20kg and DB Clean and Press @ 18kg

Note increased weight for C&P in last round.  16kg was too light.

Results:  For the Front Squats got up to 195lbs.  For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps.  Row took me on around 2 minutes.  For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.