Category Archives: Light Weights

Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

By | | , , , ,
Comments Off on Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

Part A: Every minute, on the minute, for 16 minutes:

  • Odd Minutes: 6 Push Press @ 50kg
  • Even Minute: 6 Front Squat @ 50kg

Part B:  Three sets for max reps of:

  • 60 seconds of Thrusters @ 15kg
  • 60 seconds of Dumbell Press @ 12kg per hand
  • 60 seconds of Goblet Squats @ 24kg
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Good Fran prep workout.  Part A was very hard with heavy weights but 48 reps.  Part B: 298 reps.  Max HR = 177 / Ave HR = 164.  Between the two parts I rested a good 10 minutes or so.

hr_graph_02052015

Heart Rate Graph

 

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

By | | , , , , , ,
Comments Off on EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Bodyweight EMOM, 3 Ways

By | | , , , , ,
Comments Off on Bodyweight EMOM, 3 Ways

EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).

First minute (4th minute, 7th minute, etc.) –

  • 3 x Deadlifts @ Bodyweight (70kg)
  • 9 x Kettelbell Swings @ 24kg

Second minute (5th minute, 8th minute, etc.) –

  • 3 x Toes to Bar
  • 9 x Burpees

Third minute (6th minute, 9th minute, etc.) –

  • 3 x Handstand Pushups
  • 9 x Pushups

Repeat for the 6 rounds…

Results:  Made this one up on my own and it seems like it worked really well.  Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups.  Be careful and try and use more core with the burpees and less arm or your pushups will be really hard.  Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.

Snatches, Toes to Bar and Thrusters

By | | , , , ,
Comments Off on Snatches, Toes to Bar and Thrusters

Not for time perform 5 rounds of:

  • 5 x Heavy Dumbbell Snatches per Hand

Then for time perform a reverse ladder (10-9-8-7-6-5-4-3-2-1) of the following:

  • Toes to Bar
  • Dumbell Thrusters @ 14kg per hand

Results:  For snatches, used 28kg dumbbell.  For the metcon around 8:30.