Category Archives: Weight

Cleans, Box Jumps and Kettlebell Swings

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean

Then every 2 minutes for 6 minutes

  • 3 x Power Clean

Then every 2 minutes for 6 minutes

  • 3 x Squat Clean

Then AMRAP in 15 minutes of

  • 6 x Hang Power Clean @ 95lbs
  • 15 x Box Jumps
  • 6 x Push Press @ 95lbs
  • 15 x Kettlebell Swings

Results:  HPC 115-125-130lbs.  PC 135-145-155lbs.  SC 135-155-165lbs.  AMRAP 4 rounds plus 46 reps.

Back Squats then T2B and Plate Walks

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Spend 10 minutes and work up to a heavy

  • 1 x Back Squat

Then every 3 minutes for 9 minutes

  • 5 x Back Squat @ 75% of your 1RM

Then AMRAP in 10 minutes of

  • 15 x Toes to Bar
  • 15 x Plate Walks (both hands up, both hands down = 1 rep)

Results:  For the first part got up to 220lbs.  Second part used 180lbs (75% of 240lbs).  Metcon 3 rounds plus 16 reps.

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

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Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

  • Even Rounds – 3 – 5 x Handstand Pushups
  • Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

  • 50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
  • 500m Row
  • 50 x Toes to Bar
  • 150 x Double Unders
  • 50 x Sandbag Thursters

Results:  For the alternating lunges did sets of 10-15 per hand then switched.  Metcon in 19:08. 

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.