Category Archives: Time Based

(AMRAP)

Squat Cleans then Row, T2B, Wall Balls, Power Cleans and Pullups

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Five sets of

  • 1.1.1 x Squat Cleans (rest 10 seconds between reps)
  • Rest 2 – 3 minutes

AMRAP in 14 minutes

  • 15 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 30lbs or Wallballs
  • 30 x Power Cleans
  • 20 x Pullups

Results:  Squat Cleans 95-115-135-140-145.  AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

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Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.