Category Archives: Light Weights

Sandbags

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As part of the warm up, do

  • 200 x Double Unders

AMRAP in 20 minutes of

  • 10 x Sandbag Ground to Overhead @ 30lbs/15kg
  • 10 x Sandbag Reverse Lunges @ 30lbs (each leg is one rep, switch bag from one shoulder to the other between every lunge)
  • 10 x Sandbag Deadlift @ 55lbs/25kg

Then not for time do

Results:  A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4.  Ended up with 9 rounds plus 10 reps.  Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end.  Surprisingly, it relieved the back pain better than stretching.  Maye try warming up next time with the Tuck Ups.

Front Squat and Squat Cleans then Push Press and Pullups

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Every 3 minutes for 18 minutes

  • 3 x Front Squats
  • Pause 5-10 seconds to reset with bar on ground
  • 1.1 x Squat Cleans pausing 5-10 seconds between singles to reset

Then for time do 21-15-9 of

  • Push Press @ 80lbs
  • Pullups

Results:  For the Squats and Cleans did 95/115/125/135/140/145lbs.  Metcon in 3:50.

Back Squats and Toes to Bar then 3 Tabatas

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5 rounds of

  • 5 x Back Squats @ 165lbs/75kg
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 Tabatas (one exercise per tabata) for total calories/reps

  • Row
  • Kettlebell Swings
  • Russian Twist @ 10kg

Results:  23 cal/88 reps/73 reps (184 total)