Category Archives: Focus Area

Sumo Deadlifts and Handstand Holds then KB Deadlifts, Swings and Thrusters

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3 rounds of

  • 8 x Sumo Deadlift @ 155lbs/70kg
  • 30-45 Second Handstand Hold

Then 10 rounds for time

  • 15 x Dual Kettlebell Deadlift @ 14kg per Hand
  • 10 x Dual Kettlebell Swings @ 14kg per Hand
  • 5 x Dual Kettlebell Thruster @ 14kg per Hand

Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.

Back Squats then Hip Thrusts and Weighted Pullups

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5 sets of

  • 4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time

Then Accumulate

  • 50 x Bodyweight Hip Thrusts
  • Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )

Then 3 sets of

  • 10 x Pike Lift over Kettlebell
  • 60 second Plank Hold

Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.

Bench Press and Pullups then Dips

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4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

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5 rounds of

  • 5 x Hip Thrusts (increase weight per round)
  • 8 x Russian Twists @ 14kg

AMRAP in 12 minutes

  • 3 x Deadlift @ 240lbs/110kg
  • 2 x Burpees
  • 3 x Deadlift
  • 4 x Burpees
  • 3 x Deadlift
  • 6 x Burpees
  • etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

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4 rounds

  • 3 x Pause Back Squats, increase weight per round
  • 3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

Then AMRAP in 12 minutes

  • 24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
  • 12 x Toes to Bar
  • 6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.