Category Archives: Light Weights

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.

Dips, Burpee Pullups, Sandbag Cleans

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AMRAP for 12 minutes of:

  • 12 x Sandbag Cleans @ 15kg (Medicine Ball Cleans but with a small sandbag)
  • 9 x Dips
  • 6 x Burpee/Pullups

Then EMOM for 5 minutes L-Sit Hold for 15-20 seconds

Result:  AMRAP – 4 rounds plus 24 reps; For the L-Sit I was able to do 2 x 20 seconds and 3 x 15 seconds.