Monthly Archives: April 2015

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

By | | , , , , , ,
Comments Off on EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Week in Review 20.4.2015 – 26.4.2015

By | |
Comments Off on Week in Review 20.4.2015 – 26.4.2015

Strength and Skill Work:

Day Movement Class Exercises Priority
Monday – – –
Tuesday – – –
Wednesday GW Weighted Pullups
Bench Press		 EMOM
Thursday W Split Squat Task
Friday – – –
Saturday G Bar Muscle Ups –
Sunday GW Cleans Task

Metcon:

Day Movement Class Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday G L-Sit
Hollow Rocks
Superman Rocks
Handstand Hold		 Mixed
Thursday MG Man Makers
Reverse Rows
Dips		 Time
Friday – – –
Saturday M Bike Task
Sunday MG Wallballs
Toes to Bar		 Task

Cleans and Front Squats, then Wallballs and Toes to Bar

By | | , , , ,
Comments Off on Cleans and Front Squats, then Wallballs and Toes to Bar

A.  Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.

B. Power Cleans. Return the bar to the floor after every rep.

  • 5 x @ 30Kg
  • 5 x @ 40Kg
  • 5 x @ 50Kg
  • 3 x @ 60Kg
  • 3 x @ 70Kg
  • 2 x @ 70Kg
  • 1 x @ 70Kg

C. Then 21-15-9 of:

  • Wallballs
  • Toes to Bar

Results:  Part C: 5:31.

Split Squats, Man Makers, Reverse Rows and V-Ups

By | | , , , ,
Comments Off on Split Squats, Man Makers, Reverse Rows and V-Ups

Not for time, Split Squats in the following scheme:

  • 5 x @ 30Kg (per leg, total of 10 reps)
  • 5 x @ 40Kg
  • 3 x @ 50kg
  • 3 x @ 50Kg
  • 3 x @ 50Kg

Then immediately after the last set do 21 Front Squats @ 30Kg

Rest as needed and then do AMRAP in 12 minutes of:

  • 10 x Man Makers @ 12Kg
  • 10 x Reverse Rows
  • 10 x V-Ups

Results:  For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).