Brandy

A.Warm-up x 3 Sets:
A1. Standing twists x 10 reps
A2. Ground to sky reach x 10 reps
A3. No push-up burpee x 10 reps
A4. Banded or light dumbbell curl to press x 5 reps

B. 4 sets:
B1. Single dumbbell bent over row (with 2 hands) x 20 reps
B2. Dumbbell pullover x 12 reps (perform on bench if you have one, otherwise perform on floor)
B3. Dumbbell bicep curl x 10 reps
*Rest 45 seconds between sets
*Use the same heavy dumbbell on first two movements (I used 40#)

C. 4 Sets:
C1. Dumbbell floor press x 30 seconds
C2. Dumbbell hex press (on floor, using 1 DB) x 30 seconds
C3. Plank shoulder taps + plank twist x 30 seconds
*Rest 30 seconds between sets
*You will use a heavy set of DB’s for the floor press, then drop one of them and grab the other with both hands to perform the hex press

D. 3 Sets - Shoulder Burnout
D1.  Dumbbell lateral raise with iso hold x 20 reps (10/side)
D2. Dumbbell lateral raise  x 5 reps
D3. Dumbbell standing leaning back lateral raise x 5 reps
*Rest 1 minute between sets

A.Warm-up x 3 Sets:
A1. Standing twists x 10 reps
A2. Ground to sky reach x 10 reps
A3. No push-up burpee x 10 reps
A4. Banded or light dumbbell curl to press x 5 reps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

*Use light dumbbell if no band*

- Stand with both feet on top of the band, about hip-width apart. (You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. 
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. - - Press straight up, pause at the top, lower back down to complete the rep.

Banded curl to press

Warm Up

B. 4 sets:
B1. Single dumbbell bent over row (with 2 hands) x 20 reps
B2. Dumbbell pullover x 12 reps (perform on bench if you have one, otherwise perform on floor)
B3. Dumbbell bicep curl x 10 reps
*Rest 45 seconds between sets
*Use the same heavy dumbbell on first two movements (I used 40#) then go lighter for bicep curls

- Start by grabbing one dumbbell with both hands
- Bend over so your chest is parallel with the ground and arms are down in front of you 
- Pull the dumbbell towards your chest and then slowly lower it back down
- Repeat for recommended amount of reps

Single Dumbbell Bent Over Row (Using both hands)

*If no bench is available perform on floor*

- Lay face up on a bench, with your feet firmly planted on the ground. Maintain a slight arch in your lower back. 
- Hold a light to a moderate dumbbell at one end with both hands. Slightly bend your elbows and press the weight over your chest. 
- Lower your arms back, maintaining a slight bend in your elbows. Keep lowering the weight until you feel a good stretch in your chest muscles and lats. Reach back as far as you comfortably can. 
- Focus on pulling your arms back into position with your lat muscles. Again, keep your elbows just slightly bent throughout all phases of the lift.

Dumbbell pullover

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

Circuit 1

C. 4 Sets:
C1. Dumbbell floor press x 30 seconds
C2. Dumbbell hex press (on floor, using 1 DB) x 30 seconds
C3. Plank shoulder taps + plank twist x 30 seconds
*Rest 30 seconds between sets
*You will use a heavy set of DB’s for the floor press, then drop one of them and grab the other with both hands to perform the hex press

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

*Use only 1 dumbbell*

- Laying on the floor with knees bent and feet planted on floor
- Take two dumbbells and press them together and start at your chest
- Continuously pressing them together straight up and then returning them back to your chest to complete one rep. 
*Make sure you are pressing them together to keep that tension*

Dumbbell hex press (on floor)

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.￼

Plank Shoulder Taps + Plank Twist

Circuit 2

D. 3 Sets - Shoulder Burnout
D1.  Dumbbell lateral raise with iso hold x 20 reps (10/side)
D2. Dumbbell lateral raise  x 5 reps
D3. Dumbbell standing leaning back lateral raise x 5 reps
*Rest 1 minute between sets

(20 reps total - 10 per side)

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

-Start standing with your feet either hip-distance apart or in a split stance. 
- Contract your abdominal muscles and pull your shoulders down and back. 
- Start to raise the dumbbells up and out to your sides. ...
- Start to lower the dumbbells slowly, rotating them slightly downward once you get past your shoulders.

Dumbbell standing leaning back lateral raise

Shoulder Burnout

11/29 -  Arms & Back

Introducing Daily Body WODs!!

1/30 - Monday Leg WOD

Finished the first metcon in just under 11 min with 105# barbell. The burner at the end was the perfect finish!

Playbook2021!

Obsessed with these new workouts! Love the CrossFit meets body building style. And perfect for when I’m a little short on time. Please keep these coming!

11/29 - Arms & Back

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