FRIYAY - 10-04-20

12 MIN AMRAP (As many rounds and reps as possible)

10 KB Deadlifts

4 Burpees

10 KB Upright rows

4 Burpees

10 KB Goblet Squat

4 Burpees


Using a heavy Kettlebell or 2 lighter Dumbbells perform 7 deadlifts starting with the bell between your feet, hinge at the hips so your chest is over the bell.  Keep your heels down and bend the knees, pull your chest up keeping your arms straight and long.  Dig your heels into the ground and squeeze your butt keeping your arms straight. Once you are standing fully, hinge the hips and bend the knees to bring the object back to the ground keeping your chest up and back flat throughout the movement.

For the burpees you can either step or jump back, perform a push up and then step or jump the feet back in and perform a jump with a clap above your head.

Burpee Sub:

No push up burpee to the floor/box/bench by just stepping back or jumping back and then stepping or jumping your feet back in with a small jump.

For the upright row begin with both hands on the KB or DB’s with your arms locked out straight, lead with the elbows and bring the KB / DB’s up to just below your chin so your elbows finish it and up around the height of your ears. Lower back down slow and controlled to the starting position.

Ensure you keep your chest up in the goblet squats and don’t curl your back. With your feet shoulder width apart keeping your heels digging into the ground and your belly tight bring your butt back and down while driving your knees out. Try to reach depth that your butt is lower then your knees but avoid collapsing at the bottom.  Keep the chest up, belly tight and knees out. Drive through the heels to stand and press the weight overhead.

Score: Rounds are Reps completed in 12 MINS


Accessory Work:


Overhead Squat - 15 MINS to establish 2 Rep Max (warm up first and then start the clock when you are ready to load weight to your bar.

Then, Front Squat - 6 MIN EMOM x 4 Front Squats (Every Minute on the Minute)

Pick a heavy Weight. You will do 4 front squats every minute on the minute for 6 Minutes.


32 MIN EMOM (Every Minute on the Minute for 32 Minutes)

Min 1 - 12 Around the Worlds

Min 2 - Rest

Min 3 - 12 Pull Over

Min 4- Rest

Min 5 - 15 High Close Grip Front Raise

Min 6 - Rest

Min 7 - 15 Pec Fly

Min 8 - Rest

Start the clock and repeat this for 32 mins.

* Pull overs - lie on a bench or the floor and hold DB / BB / KB above your chest with a small bend at you elbows and bring the weight over your head and down behind your crown working your triceps then raise them back to over your chest to finish the rep - ensure your ribs are pulled down and your lower back is pressed to the bench or floor throughout.

*Front Raises, hold the DB’s / BB in front of you with your palms facing down. This time when you raise the DB’s out in front of you, keep raising them until they are all the way overhead, keep a slight bend in your elbows throughout.

*Pec Flys, lie on a bench or floor with your arms extended straight up into the air with a small bend in your elbows.  Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBS out to the sides.  They should be at the height of and inline with your shoulders. Squeeze your inner pecs together to raise your arms back up into the air.


Older Post Newer Post

  • iTyuYDGj on


  • phnbMiYdrEt on


  • xhVJCklSRsYzMpgj on


  • lOmMrzvqL on


Leave a comment