Category Archives: Time Based

(AMRAP)

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

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3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.

Front Squats and Lunges then Ring MU, Step Ups and T2B

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4 rounds of

  • 4 x Front Squat @ 6RM weight

Then 3 rounds of

  • 12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

  • 3 x Ring Muscleup
  • 12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
  • 9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

Weighted Pullups and Split Squats then Cleans and Row

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EMOM 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg
  • Rest 20 seconds
  • 5 x Deficit Split Squats @ 28kg (front and rear foot elevated)

Then 4 rounds of

  • 5 x Straight Arm Pullups

Then AMRAP in 8 minutes

  • 5 x Hang Squat Clean @ 95lbs
  • 250m Row

Results: Metcon 5 rounds and 5 Cleans plus 230m Row.

Bench Press and DB Rows then Burpees and Sandbag Thrusters

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4 rounds

  • 4 x Bench Press @ 5-10lbs heavier than last time

Then 3 rounds

  • Max Incline Dumbbell Bench Press @ 20kg per hand
  • Rest 30 seconds
  • Max Dumbbell Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 25 x Burpees
  • 25 x Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.