Author Archives: cbroccoli

Bench Press then Lunges, Burpees, Run and KB Swings

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Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Weighted Pullups and Pushups then Death by Thrusters

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Every 2 minutes 10 minutes do:

  • 3 x Weighted Pullup @ 15kg
  • 5 x Plate Pushups

Not for time do 3 rounds of 5  Thursters, starting with an empty bar and increasing weight to your working weight for the next part.

With a continuously running clock do “Death by Thrusters”:

  • 1 x Thruster the first minute
  • 2 x Thrusters the second minute
  • 3 x Thrusters the third minute
  • etc. until you cannot complete the required number of reps in the given minute

Results:  For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs.  Then for the metcon used 95lbs/43kg.  Completed 9 rounds plus 7 reps (52 reps total).

Week in Review for Nov 21 to Nov 27, 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Back Squat
Kettlebell Swings		 EMOM
Tuesday – – –
Wednesday G Pullups Max Reps
Thursday G Handstand Work Task
Friday – – –
Saturday W Cleans
Deadlifts		 Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Jumping Lunges
Pushups
Double Unders
Burpees
Pullups		 Task
Tuesday – – –
Wednesday M  Run Task
Thursday GMW TRX Atomic PU
TRX Rev Rows
Toes to Bar
Man Makers
Deadlifts
KB Swings		 Time
Friday – – –
Saturday – – –
Sunday M Run Task