Daily Archives: 31/05/2015

Back Squats plus a 30/30 Metcon

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Every 2 minutes on the minute do Back Squats as follows:

5-5-5-5-5 @ 80kg

Then for time complete:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Box Jumps
  • 30 x Snatches @ 30kg
  • 30 x Burpees
  • Row 30 calories

Results:  16:15.  The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix.  Be warned, as written it was already really hard.

Saturday Workout 30.05.2015

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Saturday workout I ended up doing because only 6 people showed up to the workout.

Part A: Row 1000m

Part B: AMRAP in 8 minutes:

  • 8 x Burpees
  • 8 x Weighted Reverse Lunges
  • 8 x TRX Rows

Part C: AMRAP in 8 minutes:

  • 8 x Box Jump Overs
  • 8 x Push Press
  • 8 x Dips

Part D: AMRAP in 8 minutes:

  • 8 x Ball Slams
  • 8 x Goblett Squats
  • 8 x Pushups

Results:  I tested before everyone arrived and didn’t count the rounds I did but seemed like a good workout.   Also only did 500m for Part A as my warm up in 1:46, then Part B and Part C.  Ran out of time for part D since people started to show up :-).