Tag Archives: Dumbbell Thrusters

Front Squats then 3 x five minute AMRAPs

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5 rounds

  • 5 x Front Squat

Then AMRAP in 5 minutes

  • 5 x Dumbbell Thrusters @ 16kg per hand
  • 5 x Strict Pullups

Rest 1 minute then AMRAP in 5 minutes of

  • 5 x Dumbbell Snatch Left @ 21kg
  • 5 x Dumbbell Snatch Right @ 21kg
  • 5 x Dumbbell Step Up (used my normal bench)

Rest 1 minute then AMRAP in 5 minutes

  • 5 x Single Arm Dumbbell Squat Clean Left @ 16kg
  • 5 x Single Arm Dumbbell Squat Clean Right @16kg
  • 5 x Strict Toes to Bar

Results:  Front Squats 95-115-130-140-150lbs.  Metcon – first set 5 rounds plus 6 reps, second set 3 rounds plus 10 reps, last set 4 rounds plus 10 reps.

Bench Press then DUs, Pullups and Thrusters

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Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.