Medium Weights – Page 106 – Fitness Managed

Core Work then Deadlifts and Kettlebell Swings

By cbroccoli | 25/11/2017 - 15:18 |25/11/2017 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

Not for time do 3 rounds of

10 x Barbell Rollouts
10 x TRX Pike Press
10 x Russian Twist @ 14kg

For time

10 x Deadlift @ 195lbs
30 x Kettlebell Swings
8 x Deadlift @ 195lbs
30 x Kettlebell Swings
6 x Deadlift @ 195lbs
30 x Kettlebell Swings
4 x Deadlift @ 195lbs
30 x Kettlebell Swings
2 x Deadlift @ 195lbs
30 x Kettlebell Swings

Results: Metcon 12:38

Power Cleans and Dips then Pullups and Dumbell Snatches

By cbroccoli | 14/11/2017 - 07:06 |05/06/2018 Couplet, Medium (< 15 min), Medium Weights, Task Based, W-G

5 rounds

5 x Power Clean
Rest 30 seconds
Max Reps Strict Bar Dips
Rest 2 minutes

Then for time do 21-15-9 of

Pullups
Dumbbell Snatches (L+R=1 rep) @ 21kg

Results: Power Cleans 95/115/125/130/135. Dips 20/14/12/11/12. Metcon 10:56.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

By cbroccoli | 31/10/2017 - 19:25 |05/11/2017 Chipper, M-G, Medium (< 15 min), Medium Weights, Time Based

Every 3 minutes for 5 minutes

5 x Bench Press
10 x V-Ups

Then AMRAP in 12 minutes

5 x Strict Pullups
10 x Russian Twists @ 14kg
15 x Pushups
20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses. V-Ups went really well. For the metcon 4 rounds plus 5 reps.

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

By cbroccoli | 25/10/2017 - 13:10 |26/10/2017 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds of

3 x Strict Press
Rest 30 seconds
6-8 x Dumbbell Bent Rows @21kg
Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

10 x Push Press @ 115lbs
20 x Toes to Bar
40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

Bench Press then Wall Balls, Box jumps, Deadlifts, Squats and Cleans

By cbroccoli | 17/10/2017 - 19:18 |17/10/2017 Chipper, M-W, Medium (< 15 min), Medium Weights, Task Based

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Every 2 minutes for 10 minutes

5 x Bodyweight Bench Press

For time

50 x Walls Balls/Sandbag Thrusters @ 30lbs
40 x Box Jumps
30 x Deadlifts @ 135lbs
20 x Front Squats @ 125lbs
10 x Power Cleans @ 125lbs

Results: Bench Press @ 165lbs. In the metcon had to drop the weight for the Squats and Cleans (originally were 135lbs) since my back was really fatigued, still really hard … 14:38. Note to self… include some core activation exercises in the warmup (mtn climbers, knee tucks, situps, etc.)

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