Category Archives: Duration

Dumbbell Snatches and Buprees plus Rowing and Pushups

By | | , , , , ,
1 Comment

Part A: EMOM for 10 minutes do the following:

  • Even Minute, 5 x Dumbbell Snatch Right Hand @ 26kg
  • Odd Minute, 5 x Dumbbell Snatch Left Hand @ 26kg

Part B: Then for time do 5 rounds of:

  • 20 x Claorie Row
  • 20 x Pushups

Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.

Results:  Forgot to start my watch for Part B so no idea how long it took.  For Part C – 8:50.

Heavy Pullups then AMRAP of KB Swings, Man Makers and V-Ups

By | | , , ,
1 Comment

First start with heavy Weighted Pullups, rest as needed between sets.  Start from full dead hang (count one-onethousand, two-onethousand) before pulling.

  • 1-1-1-1-1 @ 25kg

AMRAP in 15 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Man Makers @ 12kg
  • 10 x V-Ups

Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.

Bench Press, Snatch and L-Sit

By | | , , , , ,
Comments Off on Bench Press, Snatch and L-Sit

Spend 10 minutes working on overhead squats and related mobility.

For time do:

  • 30 x Hanging Power Snatch @ 30kg

Then not for time perform 3 rounds of:

  • 8 x Bench Press @ 73kg

Then EMOM for 8 minutes do 10/50 L-Sit.

Results:  Kind of a random day.  Started with the plan to do Overhead Squats and Snatches but my OHS are so bad I gave up on that.  Snatches in 2:32.  Could only do 7 Bench Press in the last round though.

Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

By | | , , , , ,
Comments Off on Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

For time perform the following:

  • Run 1 Mile (1600m)
  • Rest / Transition 45 seconds
  • 21 x Thrusters @ 35kg (77lbs)
  • 21 x Situps
  • 15 x Thrusters
  • 15 x Situps
  • 9 x Thursters
  • 9 x Situps
  • Rest / Transition 45 seconds
  • Run 1 Mile

Results:  First mile in 6:51 (new PR).  Total time 24:18.