Category Archives: Duration

Clean and Front Squats then Squat Cleans and Burpees

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Take 20 minutes to work up to the weight you will use for the next round.  Stretch and roll as needed between rounds.

  • 1.1.1.1.1 x Power Cleans (pause 10 seconds to reset between reps)
  • 1.1.1.1.1 x Pause Front Squat (hold 3 seconds at bottom of squat)

Then AMRAP in 10 minutes of:

  • 5 x Squat Clean
  • 5 x Bar Hop Burpees

Results:  For the AMRAP 7 rounds @ 95lbs.

Bench Press and Pullups followed by Toes to Bar and Box Jumps

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Not for time do 5 rounds:

  • 3 x Bench Press @ 185lbs
  • Immediately followed by Max Effort Pullups changing grip each round (wide, narrow, suppinanted, etc.)

Then for time do alternating ladders of

  • 10,9,8…1 x Toes to Bar
  • 2,4,6…20 x  Box Jumps

Results:  For the metcon 12:39.

OHS then Pullups, Dips, Pushups and Squats

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Warm up with 100 double unders then 4 rounds of

  • 10 x walking lunges holding a plate overhead

Increase the weight of the plate each set.  Stretch and roll shoulders and back between sets.

Then not for time do 4 sets of

5 x Overhead Squats increasing weight each round

Then for time do 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Results:  Warmed up with 10, 25, 35lbs plates for the walking lunges.  Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs.  All were hard.  Metcon in 24:53.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Three 7 Minute AMRAPs

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Did this format before and seemed to work…

Part 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettle Bell Swings
  • 10 x Deadlifts @ 185lbs/84kg

Rest 7 minutes

Part 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Sumo Deadlift Highpull @ 65lbs/30kg
  • 10 x Dips

Rest 7 minutes

Part 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Hanging Dumbbell Squat Clean @ 12kg per hand
  • 10 x Dumbbell Shoulder to Overhead @ 12kg per hand

Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts.  Part 2 – 5 rounds plus 5 SDLHP.  Part 3 – 3 rounds plus 5 Cleans.