Category Archives: Format

Front Squats then Push Press and Pull Ups

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Not for time do 5 sets of the following, rest as needed between sets:

  • 10 x Front Squats @ 50kg

Then EMOM for as long as possible:

  • 1 x Shoulder to Overhead @ 50kg + 1 x Strict Pullup first minute
  • 2 x Shoulder to Overhead @ 50kg + 2 x Strict Pullups second minute
  • 3 x Shoulder to Overhead @ 50kg + 3 x Strict Pullups third minute
  • etc. until you cannot complete the reps in a minute…

Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.

Lunges and Bench Press then Cleans, Squats and Burpees

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Every 2 minutes for 10 minutes (5 sets):

  • 20 x Weighted Lunges @ 20kg per hand

Then every 2 minutes for 10 minutes (5 sets):

  • 10-15 x Strict Dumbbell Bench Press @ 20kg per hand

Then an AMRAP in 7 minutes of:

  • 7 x Hang Power Cleans @ 30kg
  • 7 x Front Squats @ 30kg
  • 7 x Bar Hop Burpees

Results:  For the AMRAP did 5 rounds plus 4 Cleans.

 

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.