Category Archives: Full Body

Front Squats and Squat Cleans then Strict Presses and Pullups

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8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.

Clean Complex then KB EMOM

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5 rounds of the following complex, increaseing weight wach round

  • 2 x Hang Power Clean
  • 2 x Power Clean
  • 2 x Clean

Then 5 rounds continung from the last heaviest weight work up to a heavy

  • 1 x Clean

EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)

  • 6 x Kettlebell Swing @ 20kg
  • 4 x Kettlebell Clean
  • 2 x Kettlebell Overhead Press
  • 1 x Kettlebell Thruster

Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.

Strict Presses and T2B then Pushups, KBS, and Bent Rows

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5 rounds

  • 10 x Dumbbell Strict Press, increase weight per round
  • 8 x Strict Toes to Bar

For time

  • 30 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 30 x Kettlebell Swings
  • 10 x Bent Rows @ 110lbs/55kg
  • 30 x Kettlebell Swings
  • 10 x Bent Rows @ 110lbs/55kg
  • 30 x Kettlebell Swings
  • 20 x Pushups
  • 30 x Kettlebell Swings

Results: Strict Press 10-12-14-14-14kg. Metcon 10:44.

Deadlifts and Pullups then TRX Rows and Pike Presses with a Tabatta Finisher

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4 rounds

  • 4 x Deadlifts @ 120kg/265lbs
  • 8 x Strict Pullup
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x TRX Pike Press
  • 10 x TRX Reverse Rows

Finisher 8 rounds, 20 seconds on / 10 seconds off, Tabatta

  • Row

Rest 2 minutes and repeat Tabatta

Results: Done as shown. Didn’t keep track of the tabatta distances.