Category Archives: Focus Area

Weighted Pullups and Bench Press then Pushups, Pulluos and Situps

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7 rounds

  • 5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
  • Rest 1 minute
  • 9-7-5-5-5-7-9 x Bench Press, increase weight per round
  • Rest 1 minute

Then EMOM for 20 minutes

  • 3 x Strict Pullups
  • 5 x Pushups
  • 7 x Abmat Situps

Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).

Front Squats then KB High Pulls, Lunges and Thrusters

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7 rounds (heavier than last time)

  • 9 x Front Squats @ 65% 1RM
  • 7 x Front Squats @ 75% 1RM
  • 5 x Front Squats @ 85% 1RM
  • 5 x Front Squats @ 85%
  • 5 x Front Squats @ 85%
  • 7 x Front Squats @ 75%
  • 9 x Front Squats @ 65%

Then AMRAP in 15 minutes using a single Kettlebell @ 20kg

  • 2 x Goblet Reverse Lunges (l+r=1 rep)
  • 4 x Kettlebell High Pulls
  • 6 x Goblet Thrusters (hold KB by the ball)

Results: Front Squat 145-165-185(x3)-165-145lbs. Metcon 13 rounds plus 6 reps.

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.