Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).
Warm up to a heavy working weight with 3-4 sets of:
Then every 3 minutes, for 15 minutes (5 sets):
Then Amrap in 10 minutes of:
Results: For the strict shoulder press used 125lbs/57kg. For the AMRAP did 7 rounds plus 11 Box Jump Overs.
Not for time do 5 sets of:
Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).
Then two sets of the following, rest 3 minutes between sets:
Then do AMRAP in 12 minutes of:
Results: For the Front Squats did 65, 95, 115, 125, 135lbs. For the AMRAP did 3 rounds plus 10 Burpees, 15 Thrusters, 10 RRows. 75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.
Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
Results: I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.