Category Archives: Medium (< 15 min)

< 15 minutes

Cleans then KBS, Front Squats and Pullups

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Warm up with 3 rounds

  • 3 x Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes, 3 Position Clean

  • 1 x High Hang Squat Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Then for time 30-20-10

  • Kettlebell Swings @ 24kg
  • Front Squats @ 110lbs
  • Pullups

Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.

Back Squats and Pullups then Annie (DUs and Situps)

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4 rounds

  • 6-8 x Back Squat @ 70%
  • Rest 30 seconds
  • 5 x Strict Supinated Grip Pullups
  • Rest 90 seconds

Then 2 rounds of

  • 9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.

Deadlifts then KBS, Dips and Burpees

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Take 15 minutes and work on Handstands.

Every 2 minutes for 12 minutes, Deadlift

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 rep @ 90%+
  • Set 7 – 1 rep @ 90%+

Then for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Ring Dips
  • Burpees

Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.