Monthly Archives: September 2016

Front Squats and Pullups then Burpees, Wall Balls, Toes to Bar and DUs

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Every 4 minutes for 24 minutes do Front Squats

  • 6 x 50kg/110lbs
  • 6 x 120lbs
  • 4 x 130lbs
  • 4 x 140lbs
  • 2 x 150lbs
  • 2 x 160lbs

Between each set do 3 reps weighted pullups @ 25lbs

EMOM for 24 minutes (6 sets of each)

  • min1: 30s Burpees
  • min2: 30s WBs
  • min3: 30s Toes to Bar
  • min4: 30s DUs

Results:  After so many reps lost count.   Just kept going and going…

The Week in London

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Tuesday

Start with a 1500m Row

Then for time do:

  • 30 x Man Makers @ 12kg

Results:  9:55 for the Man Makers.

Thursday

Not for time, 5 rounds of:

  • 5 x Dumbbell Press @ 20kg per hand
  • 5 x Weighted Lunges @ 20kg per hand

Then do two rounds of:

  • Rowing Tabatas (20/10)
  • Rest 2 minutes between rounds

Results:  Each round of Tabatas came to around 50 calories (53 in the second round) and averaged 12 strokes per 20 seconds.

Friday

Start with 1000m row

Then do an AMRAP in 10 minutes of:

  • 5 x Dumbbell Snatches @ 20kg per hand
  • 10 x Weighted Situps
  • 15 x Pushups

Results: 10 rounds plus 10 Dumbbell Snatches, 10 Situps.