Category Archives: Duration

Bench Press then Wall Balls, Box jumps, Deadlifts, Squats and Cleans

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Every 2 minutes for 10 minutes

5 x Bodyweight Bench Press

For time

  • 50 x Walls Balls/Sandbag Thrusters @ 30lbs
  • 40 x Box Jumps
  • 30 x Deadlifts @ 135lbs
  • 20 x Front Squats @ 125lbs
  • 10 x Power Cleans @ 125lbs

Results:  Bench Press @ 165lbs.  In the metcon had to drop the weight for the Squats and Cleans (originally were 135lbs) since my back was really fatigued, still really hard … 14:38.  Note to self… include some core activation exercises in the warmup (mtn climbers, knee tucks, situps, etc.)

Barbell Rows and Dips then Deadlifts and Burpees

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Every 3 minutes for 15 minutes

  • 5 x Bent Barbell Rows
  • Rest 30 seconds
  • 8 x Weighted Dips @ 15kg

Then against a 10 minute running clock do

  • 100 x Double Unders

Immediately followed by AMRAP of

  • 3 x Deadlifts @ 195lbs
  • 6 x Bar Hop Burpees

Results:  For the Rows 95/105/110/115/125lbs.  For the metcon 8 rounds plus 3 reps.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.

Handstand Work then Pullups, OH Lunges and Snatches

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Take 10 minutes and practice kick to handstand.

EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 3 x Plate Walks

For time

  • 20 x Pullups
  • 15 x OH Walking Lunges (total) with 45lbs Plate
  • 10 x Hanging Snatches @ 80lbs
  • 15x OH Walking Lunges
  • 20 x Pullups

Results:  For the metcon 5:14.