Category Archives: Time Based

(AMRAP)

Back Squats then Lunges, Situps and Pushups

By | | , , , ,
Comments Off on Back Squats then Lunges, Situps and Pushups

Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.

Front Squat then HSPU, Strict T2B and DB Snatch

By | | , , , ,
1 Comment

3 rounds

  • 6 x Alternating Single Leg V-Ups (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Then every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 rep @ 85%
  • Set 4 – 2 rep @ 90%
  • Set 5 – 2 reps @ 95%
  • Set 6 – 1 reps @ 100%

AMRAP in 12 minutes

  • 6 x Handstand Pushups
  • 9 x Strict Toes to Bar
  • 12 x Alternating Dumbbell Snatch (6 per side)

Results: Front Squat 155-170–185-195-205-215lbs. Metcon 5 rounds plus 6 reps.

Planks then Run, Power Cleans and Burpees

By | | , , , ,
Comments Off on Planks then Run, Power Cleans and Burpees

EMOM for 12 minutes (3 rounds)

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • 45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

  • Run 400m followed immediately by 3 set of
  • 5 x Power Clean @ 110lbs
  • 5 x Burpees

Results: Metcon 21:46.

Bench Press then Pullups, Burpees and Push Press

By | | , , , ,
Comments Off on Bench Press then Pullups, Burpees and Push Press

Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5 rounds for time

  • 5 x Strict Pullups
  • 10 x Burpees
  • 15 x Push Press @ 95bs

Results: Bench. 135-150-165-185-205-210-215. Metcon 5 rounds plus 5 reps.