Category Archives: Light Weights

Handstand work then a 30/30 Circuit

By | | , , , ,
1 Comment

Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.

Snatches and Squats, then Squats, Dumbbell Snatches and Situps

By | | , , , ,
1 Comment

Not for time do 6 sets of:

6 x Power Snatch + Overhead Squat

Then do AMRAP in 15 mintues of:

  • 10 x Goblet Squats @ 24kg
  • 10 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Situps

Results:  For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets.  For the AMRAP did 7 rounds plus 12 reps.

Front Squats then Dips, Thrusters, KB Swings and DUs

By | | , , , ,
1 Comment

Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Lower Body Vacation Workout

By | | , , , , ,
Comments Off on Lower Body Vacation Workout

So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version.  Could also swap Back Squats for Deadlifts.

Not for time do 3 rounds of Deadlift with the following rep scheme:

  • 5 x @ 185lbs/85kg
  • 3 x @ 205lbs/93kg
  • Max Reps @ 225lbs/102kg

Then for time do:

  • Row 2k
  • 50 x Box Jumps
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Air Squats

Results:   For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)