Category Archives: Medium Weights

Pistols and Turkish Getups then Sumo DL Highpull, Thrusters and Kettlebell Swings

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Not for time perform 3 rounds of:

  • 5 x Pistol Squats each leg
  • 2 x Turkish Getups each side @ 18kg

For time perform 7 rounds of:

  • 10 x SDHP @ 43kg
  • 10 x Sandbag Thrusters @ 15kg
  • 10 x Kettlebell Swings @ 24kg

Results:  Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-).  For the Metcon:  19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot.  Had to break into two sets of 5 after the 3rd round.

Heart Rate during Metcon

Heart Rate during Metcon

Dumbbell Press then Pull Ups, Lunges and Burpees plus HSPU, Front Squats and Burpees

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A. Not for time perform 4 sets of:

  • 8 x Single Arm Press each arm (use only one dumbbell)
  • Rest 2 minutes

B.  AMRAP in 7 minutes of:

  • 5 Pull Ups
  • 10 Alternating Overhead Reverse Lunges (30kg Barbell)
  • 10 Burpees Over the Barbell

C.  AMRAP in 7 minutes of:

  • 5 Handstand Pushups
  • 10 Front Squats (43kg)
  • 10 Burpees Over the Barbell

Results:  Part A:  18kg Dumbbell.  Part B:  3 rounds plus 5 Pullups and 10 Lunges.  Part C:  2 rounds plus 5 HSPU and 10 Squats.

Death by Thrusters and Toes to Bar

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For form and timing, every two minutes on the minute for 8 rounds:

  • 5 x Thrusters @ 43kg

For time perform the following:

  • 50 x Sandbag Thrusters @ 25kg
  • 30 x Toes to Bar
  • 40 x Sandbag Thrusters
  • 20 x Toes to Bar
  • 30 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Skill portion went OK.  Video taped it ans seemed good.  Metcon: 16:27.  Might have over done it with this one.  First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

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Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.

 

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.