Category Archives: Format

Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

By | | , , , ,
1 Comment

5 rounds of

  • 3 x Weighted Pullup @ 10kg
  • Rest 30 seconds
  • 6 x Seated Dumbbell Press @ 18kg per Hand
  • Rest 1 minute

Then 10 rounds for time

  • 10-9-8-7-6-5-4-3-2-1 x Ring Rows
  • 1-2-3-4-5-6-7-8-9-10 x Ring Dips
  • 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.

Front Squats then Kettlebell Kickstand Squats and Deadlifts

By | | , , , ,
Comments Off on Front Squats then Kettlebell Kickstand Squats and Deadlifts

Take 5 rounds to work up to a heavy (heavier than 3 weeks ago)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM

Kettlebell finisher from Joellerblades on Instagram… EMOM for 6 munutes

  • 6 x Kickstand Single Arm Squats per Side @ 24kg (KB should be racked on the opposite side to the working leg)
  • 6 x Kickstand Single Arm Deadlift plus Row per Side @ 24kg (again KB should be on the side with the back leg)

Results: Got to 84kg (80kg last time) with part 1 of the Front Squats and used 54kg for part 2.

Row, Pullups, Bench Press, Dips and Pushups

By | | , , , ,
Comments Off on Row, Pullups, Bench Press, Dips and Pushups

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Bench Press @ Body Weight

Rest 2 minute then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Dips

Rest 2 minutes then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Pushups

Results: 13-24-35. Broke up the sets as needed to get the max reps.

Split Squats then Deadlifts and Box Jumps

By | | , , ,
Comments Off on Split Squats then Deadlifts and Box Jumps

LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.