M-W – Page 2 – Fitness Managed

Row, DB S2OH, DB HPC, and DB Reverse Lunges

By cbroccoli | 21/05/2025 - 07:05 |21/05/2025 Chipper, M-W, Medium Weights, Time Based, Uncategorized, Very Long (>20 min)

AMRAP in 21 minutes

7 x Dumbbell Hang Power Clean @ 14kg per hand
7 x Dumbbell Shoulder to Overhead
7 x Dumbbell Front Rack Reverse Lunges (l+r=1rep)
21 Calorie Row

Results: 6 rounds plus 33 reps (up to 12 calories).

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

Deadlifts and HSPU then TRX Core Work

By cbroccoli | 04/05/2025 - 18:21 |05/05/2025 Core, M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

3 rounds of

7 x Heavy Deadlift
Rest 20 seconds
5 x Handstand Pushups
Rest 2 minutes

3 rounds

20 x Touch and Go Deadlifts @ 70kg
10 x Deadstop Kettlebell Swings @ 32kg
Max Unbroken Strict Dumbbell Press @ 16kg per hand
Rest 2 minutes

Then 3 rounds of

10 x TRX Knee Tuck Plus TRX Pike Press
10 x TRX Forearm Saws
30 second TRX Side Plank Left
30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Clean Complex then KBS, Burpees and Power Cleans

By cbroccoli | 29/04/2025 - 18:59 |29/04/2025 Long (< 20 min), M-W, Medium Weights, Task Based, Triplet, Upper Body/Arms

5 rounds of the following complex, increase weight per round

1 x Hang Power Clean
1 x Power Clean
3 x Hang Squat Clean

Then 2 rounds of

3 x Hang Squat Clean @ max weight from above

Then for time…

40 x Kettlebell Swings
40 x Burpees
20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

20 x Power Cleans @ 110lbs/50kg
40 x Burpees
40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

By cbroccoli | 21/04/2025 - 17:10 |26/04/2025 Chipper, Lower Body/Legs, M-W, Medium (< 15 min), Medium Weights, Time Based

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10 rounds of the following complex

1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
1 x Front Squat @ 36kg
Repeat for 3 a total of sets
Rest 1 minute

Then AMRAP in 12 minutes

3 x Single Arm Kettlebell Swing @ 20kg
3 x Single Kettlebell Deadlift
3 x Single Kettlebell Row
3 x Single Kettlebell Thruster
Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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