Category Archives: Uncategorized

Handstand Practice and Back Squats then a Kneel Stand Tabata

By | |
Comments Off on Handstand Practice and Back Squats then a Kneel Stand Tabata

Take 15 minutes and work on Handstands.

Then every 3 minutes for 15 minutes

  • 5 x Back Squats
  • Rest 20 seconds
  • 10 x Weighted Pushups @ 20lbs (in weight vest or weigted backpack)

Then one 4 minute 20 second work/10 second rest tabata (8 rounds)

  • Sandbag Kneel Stand @ 70lbs/32kg

Alternate Sandbag from one shoulder to the other each rep. One Kneel Stand is a rep.

Results: Handstands worked well today. Back Squat 155-155-155-170-170lbs. Kneel Stand did not work that well, 70lbs was too heavy so only got in 25 reps.

Kettlebell Swings, Dips, Thrusters and Pullups then Row

By | | , , , , ,
Comments Off on Kettlebell Swings, Dips, Thrusters and Pullups then Row

5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

By | | , , , , ,
Comments Off on Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.