Category Archives: Body Weight

Handstand Work then some Ladders

By | | , , , ,
Comments Off on Handstand Work then some Ladders

Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.

Then perform 3 rounds of the following:

  • 3 x Wall Walks with 5 Second Hold against the wall (count one-one thousand, two-one thousand, etc.)

Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.

  • 6-8-10… x TRX Row

Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:

  • 6-8-10… x TRX Atomic Pushups

Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:

  • 4-6-8… x Toes to Bar

Results:  TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10.  Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact.  In March we did normal Pushups.

Lunge/Squat Complex then Deadlifts and HSPU

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:

  • 1 x Forward Lunge Right Leg @ 50kg
  • 1 x Forward Lunge Left Leg @ 50kg
  • 1 x Reverse Lunge Right Leg @ 50kg
  • 1 x Reverse Lunge Left Leg @ 50kg
  • 4 x Front Squat @ 50kg

Then do AMRAP in 8 minutes of:

  • 8 x Deadlifts @ 70kg
  • 8 x Handstand Pushups

Results: For the AMRAP – 5 rounds plus 8 Deadlifts.

500 Kettlebell Swings and some Dips

By | | , , , ,
Comments Off on 500 Kettlebell Swings and some Dips

For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Dips, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 4 x Dips, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 6 x Dips, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Took a total of 43:57 this time.  Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.

Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

By | | , , , ,
Comments Off on Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

Not for time do 4 rounds of each of the the following:

  • 3 x Weighted Pullups
  • 3-5 x Bench Press progressing to heavier weights per set

Then AMRAP in 5 minutes of :

  • 10 x Pullups
  • 10 x Wall Balls
  • 10m Farmer Carry @ 24kg per hand

Rest 5 minutes

Then AMRAP in 5 minutes of:

  • 10 x Toes to Bar
  • 10 x Box Jumps
  • 10m Farmer Carry @ 24kg per hand

Results: Got up to 85kg with the bench press.  For each AMRAP did around 5 rounds.

500 Kettlebell Swings and some Bench Press

By | | , , , ,
Comments Off on 500 Kettlebell Swings and some Bench Press

For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).