Monthly Archives: October 2015

Handstand Pushups and Pullups then Handstand and Core Work

By | | , , , , ,
Comments Off on Handstand Pushups and Pullups then Handstand and Core Work

Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups:  5-4-3-2-1-2-3-4-5.  During the same minute, immediately following the HSPU, do 5 Strict Pullups.

Part B: Then EMOM for 18 minutes do:

  • Odd minutes:  7 x Knee Tucks from Hollow Hold
  • Even minutes:  2 x Wall Walks

Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest

Results:  Format for part A did not work this time.  In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds.  Carried on anyway to complete all sets, just no rest between.

Three, 7 Minute AMRAPs

By | | , , , , ,
1 Comment

Based on the CFI workout from October 22.

Round 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Bar Hop Burpees
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Round 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 40 x Double Unders
  • 20 x Hand Release Pushups

Rest 7 minutes

Round 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettlebell Swings
  • 10 x Dips

Results:  Really good format, all three were hard but with the long rest you could recover between.  Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.

Week in Review 19.10.2015 – 25.10.2015

By | |
Comments Off on Week in Review 19.10.2015 – 25.10.2015

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday WG Deadlifts
Handstand Pushups		 Task
Wednesday WG Deadlifts
Toes to Bar		 Task
Thursday – – –
Friday – – –
Saturday – – –
Sunday WG Back Squats
Pullups
Toes to Bar		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday GW Reverse Lunges
Push Press
Double Unders		 Time
Wednesday MG Kettlebell Swings
Pullups
Situps
Superman Hold		 Time/Task
Thursday – – –
Friday M Run Task
Saturday MG Ball Slams
Jumping Lunges
Box Jumps
Pushups
Pullups Wallballs		 Time
Sunday – Double Unders
Turkish Getups		 –

Deadlifts and T2B then KB Swings and Pullups

By | | , , , ,
1 Comment

Not for time, complete 5 rounds of:

  • 5 x Single Leg Deadlift per Leg @ 45kg
  • 5 x Strict Toes to Bar

Then do an AMRAP in 8 minutes of:

  • 20 x Kettlebell Swings
  • 8 x Pullups

Finally, not for time do 3 rounds of:

  • 15 x Weighted Anchored Situps
  • 20 Second Superman Hold

Results:  AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups

Deadlifts and HSPU then Lunges and Push Press

By | | , , , ,
1 Comment

Part A: Warm up with 200 Double Unders for time.

Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:

  • Deadlift @ 70kg (bodyweight)
  • Handstand Pushups

Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:

  • 10 x Alternating Reverse Lunges with Bar in Front Rack @ 30kg (5 per leg)
  • 10 x Push Press @ 30kg

Results: Double Unders – 3:06. Part B – 4:56.  Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.