Category Archives: Medium Weights

Back Squats then Lunges and Double Unders

By | | , , , ,
1 Comment

3 rounds of

  • 10 x Tempo TRX Pike Press with 1 second hold at top

5 rounds to work up to a heavy

  • 6 x Back Squat

Then AMRAP in 12 minutes of

  • 10 x Alternating Overhead Forward plus Reverse Lunge @ 16kg Left Arm (5 per leg)
  • 30 x Double Unders
  • 10 x Overhead Forward plus Reverse Lunge @ 16kg Right Arm
  • 30 x Double Unders

For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.

Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.

Wall Balls, HSPU and Power Cleans

By | | , , , ,
1 Comment

The Holleyman WOD from WODwell on Instagram…

30 rounds for time (time cap 30 minutes)

  • 5 x Wall Balls
  • 3 x Handstand Pushups
  • 1 x Power Clean

Results: Used 20kg Sandbag Thrusters for the Wall Balls as usual. Used 135lbs/62kg (Rx 102kg) for the Power Clean. 26 rounds 4 reps at the time cap. Rx does not have a time cap but I needed to go into the office so…

Bench Presses then Deadlifts, Pushups and Box Jumps

By | | , , , ,
Comments Off on Bench Presses then Deadlifts, Pushups and Box Jumps

4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.

Back Squats then Pullups, RFE Split Squats and HSPU

By | | , , , ,
1 Comment

4 rounds of

  • 6 x Back Squat @ max weight from last time

Then 3 rounds of

  • 3 x Tempo Pistol Squats per Leg 3131

Then EMOM for 20 minutes cycle through the following stations

  • Station 1 – 6 x Rear Foot Elevated Split Squat Left with single Kettlebell @ 32kg
  • Station 2 – 5 x Weighted Pullup @ 10kg
  • Station 3 – 6 x Rear Foot Elevated Split Squat Right with single Kettlebell @ 32kg
  • Station 4 – 5 x Deficit Handstand Pushups

Results: Used 200lbs for the Back Squats. Pistol Squats were good with the slow descent/ascent and a small pause at either end too check in. EMOM as prescribed, good one.