Category Archives: Weight

Row, Pullups, Bench Press, Dips and Pushups

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AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Bench Press @ Body Weight

Rest 2 minute then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Dips

Rest 2 minutes then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Pushups

Results: 13-24-35. Broke up the sets as needed to get the max reps.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.

Dumbell Presses then KB Swings, Cleans and Push Press

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6 rounds of

  • 4 x Seated Dumbbell Press @ 18kg
  • 8 x Dumbbell Bench Press @ 18kg
  • Rest 2 minutes

Then EMOM for 12 minutes

  • 3 x Dual Kettlebell Swing @ 14kg per Hand
  • 3 x Dual Kettlebell Clean
  • 3 x Dual Kettlebell Push Press

Then a finisher for time

  • 15 x Alternating Plank Kettlebell Pull Through (over/back = 1 rep)
  • 30 x Alternating Dynamic Planks (down/up = 1 rep/15 per side)
  • 45 x Mountain Climbers (l+r = 1 rep)

Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.