Category Archives: Light Weights

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

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Not for time 5 sets of

  • 3-5 x Push Press
  • Rest 2 minutes

AMRAP in 7 minutes

  • 14 x Dumbbell Snatch (7 per hand)
  • 7 x Toes to Bar

Then AMRAP in 7 minutes

  • 14 x Kettlebell Swings
  • 7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145.  For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.

Handstand Work then Pullups, OH Lunges and Snatches

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Take 10 minutes and practice kick to handstand.

EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 3 x Plate Walks

For time

  • 20 x Pullups
  • 15 x OH Walking Lunges (total) with 45lbs Plate
  • 10 x Hanging Snatches @ 80lbs
  • 15x OH Walking Lunges
  • 20 x Pullups

Results:  For the metcon 5:14.

Deadlifts and HSPU then Push Press, KBS, T2B and Box Jumps

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Another CF Invictus workout that fits well into the overall plan.

Not for time do 4 rounds of

  • 4-6 x Deadlifts
  • Rest 2 minutes
  • Max reps Strict Handstand Pushups in 60 seconds
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 10 x Push Press @ 75lbs
  • 15 x Kettlebell Swings

Rest 5 minutes then AMRAP in 5 minutes of

  • 10 x Toes to Bar
  • 10 x Box Jumps

Results:  Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.

Fight Gone Bad

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Warm up with 1k Run

Then for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster+ @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Double Unders
  • 60 seconds rest

EMOM for 10 minutes alternate

  • Even minute –  5 x Barbell Rollouts @ 135lbs
  • Odd Minute – 10 x TRX Knee Tucks / TRX Pike Press

Results:  For the Sandbag Thrusters included a toss at the top so it was more like a Wallball.  The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps.  For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.