Category Archives: Medium (< 15 min)

< 15 minutes

Cleans then Strict Press

By | | , , , ,
2 Comments

3 rounds of the following complex starting with empty bar

  • 3 x Hang Power Clean
  • 3 x Front Clean
  • 3 x Power Clean
  • 3 x Squat Clean

Every 2 minutes for 16 minutes

  • 3 x Squat Clean @ 65%
  • 2 x Squat Clean @ 75%
  • 2 x Squat Clean @ 80%
  • 1 x Squat Clean @ 85%
  • 1 x Squat Clean @ 90%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%

Then 5 rounds (still working on my shoulder)

  • 5 x Strict Press @ 95lbs

Results: Squat Clean 95-115-125-135-145-150-155-160lbs.

Front Squats then Box Jump and Devil Press

By | | , , , ,
Comments Off on Front Squats then Box Jump and Devil Press

8 rounds, rest as needed between rounds

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 1 x Front Squat @ 95%+

Then keep max weight on the bar and do 3 sets of

For the hold, get positioned under the bar and stand up, hold for the 5-10 seconds, then return the bar to the rack.

Then for time 15-12-9-6 (Fortitude SC WOD from Instagram)

  • Box Jump @ 30 inches
  • Devil Press @ 30lbs

Results: Front Squats 165-185-195-185-195-205-215-220lbs. Metcon 7:51.

Deadlifts, KBS and Bench Press

By | | , , , ,
Comments Off on Deadlifts, KBS and Bench Press

5 rounds of

  • 3 x Bench Press

Then 4 rounds of

  • 3 x Deadlift

Work up to the working weight for the next round.

For time 10-20-30-40-50 of

  • Kettlebell Swings @ 24kg
  • Between each round stop and do 3 x Deadlift @ 225lbs

Results: Bench Press 135-155-185-190-195(x2)lbs. Deadlift warm up 155-170-185-205lbs. Metcon 9:29.

Back Squats then Lunges, Situps and Pushups

By | | , , , ,
Comments Off on Back Squats then Lunges, Situps and Pushups

Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.

Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

By | | , , , ,
Comments Off on Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

5 rounds

  • 5 x Glute Bridge
  • Rest 30 seconds
  • 10 x Weighted Situps @ 30lbs
  • Rest 90 seconds

Then 4 rounds for time

  • 50 x Double Unders
  • 100ft/30m Farmer’s Carry @ 32kg per Hand

Then for time

  • 75 x V-Ups
  • Every time you break 30 second Plank

Results: Glute Bridge 65-80-95-110-120lbs. Metcons – 6:47 and 7:56.