Category Archives: Format

Saturday Workout – 12.12.2015

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Part A:  5 minute AMRAP of:

  • 15 x Ball Slams
  • 20 x Weighted Reverse Lunges @ 15kg per hand

Part B:  5 minute AMRAP of:

  • 200m Row
  • 10 x Burpees

Part C:  5 minute AMRAP of:

  • 10 x Pushup + Crossover Knee Tucks
  • 10 x TRX Rows

Part D:  5 minute AMRAP of:

  • 10 x Wall Balls
  • 20 x Double Unders

Results:  Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds

Strict Presses and Bent Rows then Kettlebells, Reverse Rows and Push Press

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Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:

  • 3-5 x Strict Press
  • Rest 15 seconds
  • 5 x Dumbbell Rows @ 24kg

Then EMOM for 15 minutes do:

  • Minute 1: 10 x Reverse Rows on Parallel Bars
  • Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
  • Minute 3: 20 x Kettlebell Swings

Cashout:  200 Double Unders for time.

Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg.  Double Unders – 4:00 even.

Sunday Workout – 6.12.2015

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Not for time do:

  • 4-5 x Bench Press
  • Max Reps Weighted TRX Rows

Then EMOM for 6 minutes do:

  • 1 x Power Snatch @ 40kg
  • 3 x Overhead Squat @ 20kg

Then for time do 12-9-6-3 of:

  • Squat Clean @ 40kg
  • Toes to Bar
  • Box Jumps

Results:  For the bench press we got up to 85kg.  Did not time the metcon but it was quick.

Squats, Cleans, S2OH, Burpees, Pullups and Reverse Rows

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Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.

  • 5 x Front Squats

Part B  – For time complete 4 rounds of:

  • 5 x Hanging Cleans @ 45kg
  • 5 x Shoulder to Overhead @ 45kg
  • 5 x Burpees

Part C – Perform 3 rounds of:

  • 3 x Weighted Pronated Grip Pullups (Chinups) with Narrow Grip @ 15kg
  • Rest 30 seconds
  • 10 x TRX Reverse Rows
  • Rest 60 seconds

Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg.  Part B took 3:47.