OH Reverse Lunges then Wall Walks, Deadlifts and Squats

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Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 30kg

For time do 5 rounds of:

  • 3 x Wall Walks
  • 10 x Deadlifts @ 73kg (or Body Weight)
  • 10 x Front Rack Squats (I used my small sandbag) @ 15kg

Results:  Metcon in 11:15

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

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EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Core Work then an AMRAP of Thrusters and Burpees

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Not for time do 3 rounds of:

  • 3-5 reps per side of Turkish Getups @ 18kg
  • 3-5 Barbell Rollouts
  • 3-5 Dumbbell Windmills per side @ 8kg

Then do AMRAP in 15 minutes of:

  • 10 x Thrusters @ 43kg
  • 10 x Burpees

Results: Did 3 TGU per side, 5 Rollouts and 5 Windmills per round.  First time doing Windmills.  Reached down the same side instead of crossing over with my free hand (easier version then shown in the video). We’ll see how my abs feel tomorrow before I can tell how good this one was.  For the AMRAP did 5 rounds plus 10 Thrusters and 7 Burpees.

Week in Review – 14.12.2015 – 20.12.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday G Weighted Dips
Plyometric Pushups		 EMOM
Thursday – – –
Friday WG Single Leg Deadlifts
Pullups
Handstand Pushups		 Task
Saturday – – –
Sunday W Clean Pull
Pause Front Squat		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday MG Toes to Bar
Sandbag Ground to Shoulder
Situps
Kettlebell Swings		 Task
Thursday M Run Task
Friday – – –
Saturday MG Wall Balls
Kettlebell Swings
TRX Rows
Toe Touches
Dumbell Cleans
Row
Reverse Lunges
Medicine Ball Cleans		 Task
Sunday MW Box Jumps
Snatch		 Task

Sunday Workout – 20.12.2015

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Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.