Category Archives: Format

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.

Bench Press then Lunges, Burpees, Run and KB Swings

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Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Cleans and Dips then Deadlifts

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I took the first part from CF Invictus.  The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4.  This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps.  Increase weights per set.

Every 4 minutes, for 20 minutes (5 sets) of:

  • 1.1.1.1 x Power Clean (rest 10 seconds between each single)
  • Rest 30 seconds
  • Strict Dips x max reps

Then not for time do 5 sets of desdlifts with the following reps per set

  • Set 1 – 5
  • Set 2 – 5
  • Set 3 – 5
  • Set 4 – 5
  • Set 5 – 3

Results:  Disappointed with the cleans since I only got up to 155lbs/70kg.  For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).

Handstand work then a 30/30 Circuit

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Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.