Monthly Archives: December 2015

Core Work then an AMRAP of Thrusters and Burpees

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Not for time do 3 rounds of:

  • 3-5 reps per side of Turkish Getups @ 18kg
  • 3-5 Barbell Rollouts
  • 3-5 Dumbbell Windmills per side @ 8kg

Then do AMRAP in 15 minutes of:

  • 10 x Thrusters @ 43kg
  • 10 x Burpees

Results: Did 3 TGU per side, 5 Rollouts and 5 Windmills per round.  First time doing Windmills.  Reached down the same side instead of crossing over with my free hand (easier version then shown in the video). We’ll see how my abs feel tomorrow before I can tell how good this one was.  For the AMRAP did 5 rounds plus 10 Thrusters and 7 Burpees.

Week in Review – 14.12.2015 – 20.12.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday G Weighted Dips
Plyometric Pushups		 EMOM
Thursday – – –
Friday WG Single Leg Deadlifts
Pullups
Handstand Pushups		 Task
Saturday – – –
Sunday W Clean Pull
Pause Front Squat		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday MG Toes to Bar
Sandbag Ground to Shoulder
Situps
Kettlebell Swings		 Task
Thursday M Run Task
Friday – – –
Saturday MG Wall Balls
Kettlebell Swings
TRX Rows
Toe Touches
Dumbell Cleans
Row
Reverse Lunges
Medicine Ball Cleans		 Task
Sunday MW Box Jumps
Snatch		 Task

Sunday Workout – 20.12.2015

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Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.

Saturday Workout 19.12.2015

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For time do 4 rounds of:

  • 15 x Wallballs @ 10kg
  • 12 x Overhead Reverse Lunges @ 10kg
  • 10 x Medicine Ball Cleans @ 10kg

For time do 15-12-9-6-3-6-9-12-15 of

  • Kettlebell Swings
  • Weighted Toe Touches @ 8kg

For time do 3 rounds of

  • 10 x TRX Rows
  • 10 x Dumbell Squatcleans @ 15kg – 20kg
  • 250m Row

Results:  Didn’t measure each round individually, but based on the heartrate chart below the first two took around 8:30 and the last one around 10 minutes.

hr_graph_23122015

Heart Rate