Category Archives: Duration

Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

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Every 3 minutes do:

  • 5 x Weighted Dips @ 25kg
  • 8 x Plyometric Pushups

Then do 3 rounds for time of:

  • 10 x Toes to Bar
  • 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
  • 30 x Situps
  • 40 x Kettlebell Swings

Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired.  For the metcon… a really hard 19:32.

 

Plate Walks and Muscle Ups, then Presses and Back Squats and finally, Box Jumps, Power Cleans and C2B Pullups

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Practice the following by doing 4 Rounds of :

  • 3 x Plate Walks
  • 3 x Muscle Ups

Then do 4 rounds of the following:

  • 1 x Strict Press
  • Rest 1 minute
  • 3 x Back Squat
  • Rest 2 minutes

Then for time do 21-18-15-12-9-6-3 of the following.  Between each round do 3 x Chest to Bar Pullups.

  • Box Jumps
  • Power Cleans @ 50kg

Results: For Presses did  5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg.  For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.

Saturday Workout – 12.12.2015

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Part A:  5 minute AMRAP of:

  • 15 x Ball Slams
  • 20 x Weighted Reverse Lunges @ 15kg per hand

Part B:  5 minute AMRAP of:

  • 200m Row
  • 10 x Burpees

Part C:  5 minute AMRAP of:

  • 10 x Pushup + Crossover Knee Tucks
  • 10 x TRX Rows

Part D:  5 minute AMRAP of:

  • 10 x Wall Balls
  • 20 x Double Unders

Results:  Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds