Tag Archives: Situps

Back Squats then Lunges, Situps and Pushups

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Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.

Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

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5 rounds

  • 5 x Glute Bridge
  • Rest 30 seconds
  • 10 x Weighted Situps @ 30lbs
  • Rest 90 seconds

Then 4 rounds for time

  • 50 x Double Unders
  • 100ft/30m Farmer’s Carry @ 32kg per Hand

Then for time

  • 75 x V-Ups
  • Every time you break 30 second Plank

Results: Glute Bridge 65-80-95-110-120lbs. Metcons – 6:47 and 7:56.

Back Squats and Pullups then Annie (DUs and Situps)

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4 rounds

  • 6-8 x Back Squat @ 70%
  • Rest 30 seconds
  • 5 x Strict Supinated Grip Pullups
  • Rest 90 seconds

Then 2 rounds of

  • 9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.