Strict Press, Farmers Carry, Bent Rows and Goblet Squats

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Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:

  • Station 1: 8 – 12 x Strict Press @ 110lb/50kg
  • Station 2: 200ft/ 50m Farmers Carry @ 20kg each hand
  • Station 3: 8 – 10 x Bent Barbell Row @ 110lb/50kg
  • Station 4: 16 – 20 x Goblet Squats @ 24kg

Results:  Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round

Back Squats then Cleans and Burpees

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Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:

  • Set 1 – 5 reps @ 115lbs
  • Set 2 – 4 reps @ 135lbs
  • Set 3 – 3 reps @ 165lbs
  • Set 4 – 2 reps @ 185lbs
  • Set 5 – 1 rep @ 205lbs
  • Set 6 – Max Unbroken Reps @ 185lbs (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Then for time do 21, 15 and 9 of:

  • Hang Squat Cleans @ 95 lbs
  • Bar-Facing Burpees Over the Barbell

Results:  Max reps at 185lbs: 9 (maybe 10).  Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).

Toes to Bar Complex then KB Swings, Box Jums and Goblet Squats

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For quality do 3 rounds of the following:

  • 20 Second L-Hang
  • 5 x Knees to Elbow
  • 5 x Strict Toes to Bar

AMRAP in 10 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Box Jumps
  • 10 x Renegade Rows total @ 12kg
  • 5 x TRX Pushups

Then not for time do:

30 x Barbell Situps

Results: For the metcon did 4 rounds plus 20 KBS.

Row, Clean and Jerk

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Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean and Jerk

Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):

  • Row 500 Meters
  • 5 x Clean and Jerk

Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.