Category Archives: Medium Weights

Power Snatch then TGUs and Farmer Carry then DB Squat Clean, Push Press and OH Lunges

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Every two minutes for 10 minutes (5 rounds)

  • 5 x Hang Power Snatch @ 75lbs

Then 3 sets of

  • 3 x Turkish Getup per Side @ 16kg
  • 100ft/30m Farmer Carry @ 32kg per Hand
  • Rest 1 minute

AMRAP in 12 minutes alternating hands per round (all 18 reps with left hand then all 18 reps with right hand is one round)

  • 6 x Single Arm Squat Clean @ 16kg
  • 6 x Single Arm Push Press
  • 6 x Overhead Reverse Lunge

Results: Snatches were good. Worked on form and full extension. Metcon 5 rounds + 12 reps

Pullups and Pushups Complexes then Deadlifts and Burpees

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4 sets of the following Complex

  • 5 x Pushup
  • 3 x Archer Pushup per Side
  • 3 x Single Hand Raised Pushups per Side
  • Rest 20 seconds
  • 2 x Strict Supinated Pullups with Shoulder Width Grip
  • 2 x Strict Supinated Pullups with Narrow Width Grip
  • 2 x Strict Pronated Group Pullups with Shoulder Width Grip
  • Rest 2 minutes

EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)

  • 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
  • etc.

Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).

Cleans, Pushups, Deadlifts and V-Ups

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean
  • 3 x Front Squats

Then every 2 minutes for 10 minutes

  • 3 x Hang Squat Cleans

Then AMRAP in 12 minutes

  • 9 x Power Clean @ 115lbs
  • 12 x Ring Pushups
  • 15 x Deadlifts @ 115lbs
  • 18 x V-Ups

Results: Cleans 115-125-135-145-115lbs. Metcon 3 rounds plus 31 reps.

Handstand and Core Work then Snatches

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EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Deadlifts then Row, HSPU, Strict Press and Push Press

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Every 3 minutes for 15 minutes

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 to 5 – 5 x Deadlifts @ 85%

Then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max reps Handstand Pushups in remaining time, break as needed

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Strict Press @ 110lbs

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Push Press @ 110lbs

Results: Deadlifts – 195-225-245lbs. Metcon 18-14-18 reps.