Category Archives: Medium (< 15 min)

< 15 minutes

Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

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First do 5 rounds of

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Bent Dumbbell Rows @ 24kg
  • Rest  2 minutes

Then AMRAP in 7 minutes of

  • 7 x Goblet Squats @ 24lbs
  • 7 x Toes to Bar
  • 35 x Double Unders

Then EMOM for 10 minutes do alternating

  • Odd minutes – 30 second Plank
  • Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.

Weighted Pullups and Dumbbell Bench Press then Grace

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EMOM for 12 minutes (6 rounds of each)

  • Even Minute – 3 x Weighted Suppinated Grip Pullups @ 15kg
  • Odd Minute –  10 x Dumbbell Bench Press @ 20kg per hand

Then for time do

  • 30 x Clean and Jerk (Push Press/Push Jerk) @ 115lbs

Results:  Metcon in 6:34 (compare to November 29, 2016)

Handstand Hold and L-Hang then HSPU, Pullups and Reverse Lunges

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EMOM for 10 minutes

  • Even minute – 30 second Handstand Hold
  • Odd minute – 30 second L-Hang

Then 3 rounds for time

  • 10 x Handstand Pushups
  • 20 x Pullups
  • 30 x Reverse Lunges with Dumbbells @ 20kg per hand (total / 1 leg = 1 rep)

Results:  For the EMOM had to bend knees in the 4th round.  For the metcon finished in 13:19.