Monthly Archives: November 2015

500 Kettlebell Swings and some Dips

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Dips, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 4 x Dips, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 6 x Dips, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Took a total of 43:57 this time.  Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.

Week in Review – 09.11.2015 – 15.11.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday WG Pistol Squats
Toes to Bar		 Task
Thursday WG Squat Cleans
Pullups		 Task
Friday – – –
Saturday – – –
Sunday WG Weighted Pullups
Bench Press		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Kettlebell Swings
Bench Press		 Task
Tuesday M Run Task
Wednesday MG Burpees
Thrusters
L-Sit		 Task
Thursday WM Push Press
TRX Rows
Renegade Rows
Reverse Lunges		 Task
Friday – – –
Saturday M Row
Ball Slams
Box Jumps
Med Ball Cleans
Single Unders
Pushups		 Task
Sunday MG Pullups
Box Jumps
Toes to Bar
Wall Balls
Farmers Carry		 Time

Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

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Not for time do 4 rounds of each of the the following:

  • 3 x Weighted Pullups
  • 3-5 x Bench Press progressing to heavier weights per set

Then AMRAP in 5 minutes of :

  • 10 x Pullups
  • 10 x Wall Balls
  • 10m Farmer Carry @ 24kg per hand

Rest 5 minutes

Then AMRAP in 5 minutes of:

  • 10 x Toes to Bar
  • 10 x Box Jumps
  • 10m Farmer Carry @ 24kg per hand

Results: Got up to 85kg with the bench press.  For each AMRAP did around 5 rounds.

Saturday Workout – 14.11.2015

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For time complete one round of each of the following couplets according to the rep scheme shown.  Rest as needed between rounds.

Part A –

  • 100-90-80-70-60-50-40-30-20-10 x Single Unders (or half as many Double Unders)
  • 1-2-3-4-5-6-7-8-9-10 x Pushups

Part B –

  • 10-9-8-7-6-5-4-3-2-1 x Box Jumps/Step-ups
  • 1-2-3-4-5-6-7-8-9-10 x Med Ball Cleans

Part C –

  • 10-20-30-40 x Lunges
  • 10-20-30-40 x Situps

Part D –

  • 1-2-3-4-5-6-7-8-9-10 x KB Swings
  • 10-9-8-7-6-5-4-3-2-1 x Burpees

Part E –

  • 9-15-21 x Cal Row
  • 9-15-21 x Ball Slams

Results:  Took longer than expected for a group workout (10 minutes per set).  Only could complete 4 rounds in 45 minutes.  My results were, Part A – 7 minutes, Part B – 6 minutes.  Part E – 5 minutes.

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.