Category Archives: Format

Frogstands then Power Cleans and an AMRAP

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Spend some time working on Frogstand to Handstand transition.

Then every 3 minutes for 18 minutes (6 rounds) do:

Then do AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch per Hand @ 20kg
  • 7 x Strict Toes to Bar
  • 14 Calorie Row

Results:  Not much to report on the Frogstands, didn’t make it all the way to Handstand this time.  For the clean did 40kg, 50kg, 55kg, 60kg, 65kg (failed on the above knee rep), 60kg.  For the AMRAP did 3 rounds plus 10 x DB Snatch.

OH Reverse Lunges then Wall Walks, Deadlifts and Squats

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Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 30kg

For time do 5 rounds of:

  • 3 x Wall Walks
  • 10 x Deadlifts @ 73kg (or Body Weight)
  • 10 x Front Rack Squats (I used my small sandbag) @ 15kg

Results:  Metcon in 11:15

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

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EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Core Work then an AMRAP of Thrusters and Burpees

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Not for time do 3 rounds of:

  • 3-5 reps per side of Turkish Getups @ 18kg
  • 3-5 Barbell Rollouts
  • 3-5 Dumbbell Windmills per side @ 8kg

Then do AMRAP in 15 minutes of:

  • 10 x Thrusters @ 43kg
  • 10 x Burpees

Results: Did 3 TGU per side, 5 Rollouts and 5 Windmills per round.  First time doing Windmills.  Reached down the same side instead of crossing over with my free hand (easier version then shown in the video). We’ll see how my abs feel tomorrow before I can tell how good this one was.  For the AMRAP did 5 rounds plus 10 Thrusters and 7 Burpees.