Tag Archives: Row

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.

Back Squats and Pullups then Row, Thrusters, Burpees

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Four sets of:

  • 4-6 x Back Squats
  • Rest 90 seconds
  • 3-4 x Weighted Pull-Ups
  • Rest 90 seconds

AMRAP in 20 minutes of

  • Row 500m
  • 30 x Dumbbell Thrusters @ 12kg per hand
  • 20 x Burpees
  • Rest 2 minutes

Results:  Back Squats 95-135-165-185lbs all at 6 reps.  Metcon 2 rounds plus 500m row, 24 Thrusters.

Bench Press and TRX Rows then a quasi-Jackie

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5 rounds of

  • 4-6 x Bench Press
  • 8-10 x TRX Reverse Rows

Then  for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)

  • Row 500m (Rx is 1000m)
  • 50 x Thrusters with empty bar
  • 50 x Pullups (Rx is 30)

Results:  Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs).  Metcon 9:14

Squat Cleans then Row, T2B, Wall Balls, Power Cleans and Pullups

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Five sets of

  • 1.1.1 x Squat Cleans (rest 10 seconds between reps)
  • Rest 2 – 3 minutes

AMRAP in 14 minutes

  • 15 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 30lbs or Wallballs
  • 30 x Power Cleans
  • 20 x Pullups

Results:  Squat Cleans 95-115-135-140-145.  AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!