Category Archives: Medium Weights

Clean Complex then KB EMOM

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5 rounds of the following complex, increaseing weight wach round

  • 2 x Hang Power Clean
  • 2 x Power Clean
  • 2 x Clean

Then 5 rounds continung from the last heaviest weight work up to a heavy

  • 1 x Clean

EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)

  • 6 x Kettlebell Swing @ 20kg
  • 4 x Kettlebell Clean
  • 2 x Kettlebell Overhead Press
  • 1 x Kettlebell Thruster

Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.

Front Squats then KB High Pulls, Lunges and Thrusters

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7 rounds (heavier than last time)

  • 9 x Front Squats @ 65% 1RM
  • 7 x Front Squats @ 75% 1RM
  • 5 x Front Squats @ 85% 1RM
  • 5 x Front Squats @ 85%
  • 5 x Front Squats @ 85%
  • 7 x Front Squats @ 75%
  • 9 x Front Squats @ 65%

Then AMRAP in 15 minutes using a single Kettlebell @ 20kg

  • 2 x Goblet Reverse Lunges (l+r=1 rep)
  • 4 x Kettlebell High Pulls
  • 6 x Goblet Thrusters (hold KB by the ball)

Results: Front Squat 145-165-185(x3)-165-145lbs. Metcon 13 rounds plus 6 reps.

Strict Presses and T2B then Pushups, KBS, and Bent Rows

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5 rounds

  • 10 x Dumbbell Strict Press, increase weight per round
  • 8 x Strict Toes to Bar

For time

  • 30 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 30 x Kettlebell Swings
  • 10 x Bent Rows @ 110lbs/55kg
  • 30 x Kettlebell Swings
  • 10 x Bent Rows @ 110lbs/55kg
  • 30 x Kettlebell Swings
  • 20 x Pushups
  • 30 x Kettlebell Swings

Results: Strict Press 10-12-14-14-14kg. Metcon 10:44.

Hip Thrusts then Deadlifts and Row

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5 rounds

  • 8 x Hip Thrusts, increase weight per round
  • 10 x Pike Lifts
  • 10 x Russian Tiwst @ 5kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 10 x Deadlift @ Heaviest weight from above
  • Row 500m

Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.

Pullups, Tricep Extensions, Rows, Curls and Tricep Pressdowns

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5 rounds

  • 2 x Weighted Pullups @ 10kg + 5 x Strict Pullups
  • 10 x TRX Tricep Extensions

Then 3 rounds

  • 10 x TRX Reverse Rows
  • 30 second Handstand Hold

Then accumulate (split anyway you like)

  • 50 x Cable Tricep Pressdown
  • 50 x Single Ketlebell Golbet Curls @ 16kg (hold Kettlebell as if doing a Goblet Squat lower and raise in a curl)

Results: Serious pump session. Broke last part into 15-15-10-10, alternating between movements.