Category Archives: Time Based

(AMRAP)

Clean and Front Squats then Squat Cleans and Burpees

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Take 20 minutes to work up to the weight you will use for the next round.  Stretch and roll as needed between rounds.

  • 1.1.1.1.1 x Power Cleans (pause 10 seconds to reset between reps)
  • 1.1.1.1.1 x Pause Front Squat (hold 3 seconds at bottom of squat)

Then AMRAP in 10 minutes of:

  • 5 x Squat Clean
  • 5 x Bar Hop Burpees

Results:  For the AMRAP 7 rounds @ 95lbs.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Bench Press then Lunges, Burpees, Run and KB Swings

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Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Handstand work then a 30/30 Circuit

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Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.

Snatches and Squats, then Squats, Dumbbell Snatches and Situps

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Not for time do 6 sets of:

6 x Power Snatch + Overhead Squat

Then do AMRAP in 15 mintues of:

  • 10 x Goblet Squats @ 24kg
  • 10 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Situps

Results:  For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets.  For the AMRAP did 7 rounds plus 12 reps.