Category Archives: Medium (< 15 min)

< 15 minutes

Bench Press then Double Unders, Cleans, Front Squats and T2B

By | | , , , ,
1 Comment

Not for time do:

  • 5 x Bench Press@ 73kg

Then for time do:

  • 50 x Double Unders
  • 25 x Hanging Cleans @ 43kg
  • 20 x Toes to Bar
  • 15 x Front Squat @ 43kg
  • 20 x Toes to Bar
  • 25 x Hanging Cleans
  • 50 x Double Unders

Results:  For the AMAP: 13:40.  Ave HR 158 / Max HR 174.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

By | | , , , ,
Comments Off on Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.

Sunday Workout 17.01.2016

By | | , , , , ,
Comments Off on Sunday Workout 17.01.2016

Not for time do Deadlifts in the following format:

  • 5 x 70kg
  • 4 x 80kg
  • 3 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 2 x 100kg
  • 3 x 90kg
  • 4 x 80kg
  • 5 x 70kg

Then do the Fight Gone Bad Workout.  3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):

  • Wall Balls, first minute
  • Sumo Deadlift Highpull @ 30kg, second minute
  • Box Jumps, third minute
  • Push Press @ 30kg, fourth minute
  • Row for Calories, fifth minute
  • Rest 1 minute

Results:   Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.