Rose City Barbell – Group Training

Metcon (AMRAP – Reps)

“Nickel and Dime”

AMRAP 5:

21 Kettlebell Swing (53/35)

21 Front Squat (115/65)

15 Cal Bike

15 Kettlebell Swing (53/35)

15 Front Squat (115/65)

10 Cal Bike

9 Kettlebell Swing (53/35)

9 Front Squat (115/65)

5 Cal Bike

Rest 5:00

AMRAP 5:

21 Kettlebell Swing (53/35)

21 Front Squat (95/65)

15 Cal Bike

15 Kettlebell Swing (53/35)

15 Front Squat (95/65)

10 Cal Bike

9 Kettlebell Swing (53/35)

9 Front Squat (95/65)

5 Cal Bike

Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. If on a Rower or an Assault Bike, complete 15-10-5 calories. Run two groups on opposite 5-minute intervals if short on machines.