Category Archives: Format

Strict Press then Man Makers, Double Unders. Deadlifts and Burpees

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Spend 20 minutes working up to a heavy

  • 3 x Strict Press

Then AMRAP in 7 minutes of

  • 7 x Man Makers @ 12kg
  • 35 x Double Unders

Then AMRAP in 7 minutes of

  • 7 x Deadlifts @ 165lbs
  • 7 x Burpees

Results:  135lbs/61kg for the strict press.  For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.

Back Squats and Toes to Bar then 3 Tabatas

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5 rounds of

  • 5 x Back Squats @ 165lbs/75kg
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 Tabatas (one exercise per tabata) for total calories/reps

  • Row
  • Kettlebell Swings
  • Russian Twist @ 10kg

Results:  23 cal/88 reps/73 reps (184 total)

Run, Pushups, Situps and Pullups

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Back from vacation so thought I would start with something long and simple to get back into the swing of things.

Against a running clock for all 3 parts, for time do

Start with 3 rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Then run 5k

Then finish with 3 more rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Results:  35:33

Bear Complex III

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Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(.   Progression was 65/95/110/115(failed in set 5)/115.  For the last two rounds broke the sets into 5+2 then 4+2+1.