Tag Archives: Row

Fat Amy… Down and Back Metcon

By | | , , , ,
Comments Off on Fat Amy… Down and Back Metcon

Based on the Fat Amy WOD from WODwell.

For time

  • 50 x Air Squats
  • 10 x Burpees
  • 40 x Ab Mat Situps
  • 10 x Burpees
  • 30 x Lunges (L+ R = 2 reps)
  • 10 x Burpees
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Burpees
  • Row 10 Calories
  • 10 x Burpees
  • 20 x Kettlebell Swings
  • 10 x Burpees
  • 30 x Lunges
  • 10 x Burpees
  • 40 x Situps
  • 10 x Burpees
  • 50 x Air Squats

Results: 17:02

Weighted Pullups and Dips then Row, T2B, KBS and Front Squats

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Row, T2B, KBS and Front Squats

1 round of

  • 50 x TRX Pike Press

Then 4 rounds of

  • 3 x Weighted Pullups @ 30lbs
  • 5 x Weighted Dips @ 30lbs

Then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Strict Toes to Bar

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Front Squats @ 135lbs

Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).

Mountain Climbers, Glute Bridges, Box Jumps and Row, then Split Squats

By | | , , ,
1 Comment

After all of the cleans and overhead squats this week, giving my shoulders a break.

Alternating for each round, 16 rounds of 45 seconds work 15 seconds rest

  • Station 1 – Crossover Mountain Climbers
  • Station 2 – Stability Ball Glute Bridges
  • Station 3 – Box Jumps
  • Station 4 – Row

Then every 3 minutes for 15 minutes (5 rounds)

  • 5 x Back Rack, Rear Foot Elevated Split Squats per Leg

Results: First part was good, tried to keep consistent number of reps per round but didn’t count overall. RFE Split Squats – 65-80-95-110-115lbs.

Bench Press then KBS, Row, Dips and Deadlifts

By | | , , , ,
Comments Off on Bench Press then KBS, Row, Dips and Deadlifts

Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Bench Press
  • Set 2 – 3 x Bench Press
  • Set 3 – 2 x Bench Press
  • Sets 4 to 8 – 1 x Bench Press

Work up to a heavy single.

Then warm up with 3 rounds of

  • 3 x Deadlift

Work up to 205lbs.

Then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Deadlifts @ 205lbs

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Ring Dips

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Kettlebell Swings @ 32kg

Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.

Core Work then OHS and a Pair of Tabatas

By | | , , ,
Comments Off on Core Work then OHS and a Pair of Tabatas

Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.

4 sets of the following (taken from Kari Pearce’s post on Instagram)

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers (R+L=1 rep)
  • Repeat for 5 rounds

Then 3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 65lbs
  • Set 2 – 3 x Overhead Squat @ 75lbs
  • Set 3 – 1 x Overhead Squat @ 85lbs
  • Set 4 – 5 x Overhead Squat @ 75lbs
  • Set 5 – 3 x Overhead Squat @ 85lbs
  • Set 6 – 1 x Overhead Squat @ 95lbs

Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between

  • Tabata 1 – Row
  • Tabata 2 – Pushups

Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.