Monthly Archives: January 2020

Core Work then Bench Press and Pullups

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Every minute on the minute for 12 minutes

  • 30 second Unstable Plank (foreams on Bozu, MedBall, etc)
  • 30 second Handstand Hold
  • 30 second Superman
  • 30 second Hollow Hold

Then “Lynne”: for total reps, 5 rounds of

  • Max Unbroken Reps Bodyweight Bench Press
  • Max Unbroken Reps Strict Pullups

Rest 3 minutes between rounds.

Cash out 1000m Row.

Results: Lynne 15-14-10-10-9. Row in 4:23.

Power Clean and Press then Squat Cleans and Burpees

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3 rounds

10 x Weighted Knee Raises

Hang from a bar with a med ball/sandbag between feet and raise knees to waist (2 seconds up, 2 second hold, 2 second descent, no pause at bottom (222x)). Use a weight hat you can do all 10 reps with good form.

Every 3 minutes for 18 minutes (6 sets)

  • Set 1 – 4: 3 x Hang Power Clean + 3 x Push Press (first do all 3 HPC then all 3 PP)
  • Sets 5 – 6: 3 x Power Clean + 3 x Push Press

Increase weight per round.

Then for time

  • 100 x Squat Clean @ 65lbs
  • EMOM stop and do 3 x Burpees over the Bar

Modified (easier) version of one of Street Parking’s very first Instagram posts. Original had 150 Hang Squat Cleans and 4 Burpees (time cap 21 minutes).

Results: Used 3kg ball for the Knee Raises. For the Cleans 95-115-125-130-135-140lbs. Metcon 15:57 (probably should have held on for the 21 minutes).

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.