Monthly Archives: December 2016

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Three 7 Minute AMRAPs

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Did this format before and seemed to work…

Part 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettle Bell Swings
  • 10 x Deadlifts @ 185lbs/84kg

Rest 7 minutes

Part 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Sumo Deadlift Highpull @ 65lbs/30kg
  • 10 x Dips

Rest 7 minutes

Part 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Hanging Dumbbell Squat Clean @ 12kg per hand
  • 10 x Dumbbell Shoulder to Overhead @ 12kg per hand

Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts.  Part 2 – 5 rounds plus 5 SDLHP.  Part 3 – 3 rounds plus 5 Cleans.

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.

Week in Review for Nov 28 to Dec 4, 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Weighted Pullups
Dynamic Pushups		 EMOM
Tuesday – – –
Wednesday G Turkish Getups Task
Thursday – – –
Friday W Bench Press  Task
Saturday W Split Squats EMOM
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Thrusters EMOM
Tuesday M Run Task
Wednesday W Snatch
Clean and Jerk		 Task
Thursday –  – –
Friday  MGW Burpees
Kettlebell Swings
OH Walking Lunges
Run		 Time
Saturday WG Kettlebell Swings
V-Ups		 Task
Sunday  M Run Task