Category Archives: Format

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…

Squatting Strength

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Not for time do 6 sets with the following rep and weight scheme.  Rest as needed between sets.

  • 2 sets of 5 reps @ weight1
  • 3 sets of 5 reps @ weight2
  • 1 set of 5 reps @ weight3

First round:

  • Hanging Snatch
  • Overhead Squat

Second round:

  • Front Squat

Results:  For round 1 I used the following weights:  10kg, 20kg, 30kg.  For round 2:  40kg, 50kg, 60kg

 

Dips and Pushups then DUs, Snatches and T2B

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Every 3 minutes for 5 rounds:

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
  • 25-20-15-10-5 Toes to Bar

Results:  The first part worked really well.  3 minutes seems like a long time but the last round of pushups was very hard.  Go heavy with the dips and full range of motion since it is only 3 reps.   This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B.  So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B.  Also really hard.