Category Archives: Format

Back Squats the “Annie”

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Not for time do Back Squats with the following rep scheme.

  • 5 @ 95lbs
  • 5 @ 115lbs
  • 5 @ 135lbs
  • 3 @ 155lbs
  • 3 @ 185lbs
  • 2 @ 195lbs
  • 2 @ 205lbs
  • 1 @ 215lbs
  • 1 @ 220/100kg

Then every 2 minutes for 2 rounds do

  • 10 x Back Squats @ 80% of max from above

Then do “Annie”,  50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Added my back squat weights above.  For the round of 10 used 175lbs/80kg.  Finished Annie in 8:56.

Pullups, Lunges, Handstand Pushups and T2B

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Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.

 

Front Squats then Thrusters, Burpees and RRows

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Not for time do 5 sets of:

  • 3 x Pause Front Squats (Stop for a 3 second pause at the bottom of the squat.  The idea is to focus on form at the bottom; elbows up, core tight.)

Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).

Then two sets of the following, rest 3 minutes between sets:

  • 8 x Front Squats @ final weight from above

Then do AMRAP in 12 minutes of:

  • 10 x Burpees over the Barbell
  • 15 x  Thrusters @ 75lbs
  • 20 x Renegade Rows @ 14kg

Results:  For the Front Squats did 65, 95, 115, 125, 135lbs.  For the AMRAP did 3 rounds plus 10 Burpees, 15  Thrusters, 10 RRows.   75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.

Deadlifts then “Christine”

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Not for time do 6 sets of deadlifts increasing weight each set

  • Set 1 – x 5 reps
  • Set 2 – x 5 reps
  • Set 3 – x 3 reps
  • Set 4 – x 3 reps
  • Set 5 – x 2 reps
  • Set 6 – x 2 reps @ 80% of max

Rest as needed between sets.

Then do “Christine” three rounds for time of:

  • Row 500 Meters
  • 12 Deadlifts @ Bodyweight
  • 21 Box Jumps

Results:  80% is 240lbs/110kg so stopped there.  Bodyweight is around 72kg.  Did the metcon in 13:58.