Saturday Workout 30.05.2015

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Saturday workout I ended up doing because only 6 people showed up to the workout.

Part A: Row 1000m

Part B: AMRAP in 8 minutes:

  • 8 x Burpees
  • 8 x Weighted Reverse Lunges
  • 8 x TRX Rows

Part C: AMRAP in 8 minutes:

  • 8 x Box Jump Overs
  • 8 x Push Press
  • 8 x Dips

Part D: AMRAP in 8 minutes:

  • 8 x Ball Slams
  • 8 x Goblett Squats
  • 8 x Pushups

Results:  I tested before everyone arrived and didn’t count the rounds I did but seemed like a good workout.   Also only did 500m for Part A as my warm up in 1:46, then Part B and Part C.  Ran out of time for part D since people started to show up :-).

Push Press then an AMRAP of Burpee Pullups, Dips and Pistols

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Not for time, Push Press:

  • 5 x 30kg
  • 5 x 40kg
  • 5 x 50kg
  • 3 x 55kg
  • 3 x 55kg
  • 3 x 55kg
  • 5 x 40kg

Then AMRAP in 12 minutes

  • 12 x Burpee Pullups
  • 9 x Dips
  • 6 x Pistol Squats (3 per leg)

Results:  4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.

Games Regional Workout: Event 6 Modified

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For time complete 5 rounds of the following within a 16 minute time cap:

  • 25 x Calorie Row
  • 16 x Pullups (Rx is Chest to Bar)
  • 9 x Handstand Pushups (Rx is Deficit HSPU with 10cm/4 inch deficit)

Results: 23:02.  Forgot about the cap and kept going. Was worth it since it is a really good workout.

Week in Review 11.5.2015 – 17.5.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday WG Split Squats
Weighted PullupsHandstand Hold
L-Sit		 Task / EMOM
Friday WG Deadlifts
Toes to Bar		 Task
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Thrusters
Toes to Bar		 Time
Tuesday – –
Wednesday M Run Task
Thursday M Kettlebell Swings
Sandbag Cleans
Burpees		 Task
Friday W Hanging Cleans
Front Squats
Shoulder to Overhead		 Time
Saturday – – –
Sunday – – –