Monthly Archives: February 2020

Hotel Dumbbell Complex

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Another Hotel WOD.

3 sets of the following (total of 9 rounds), rest as needed between sets.

  • 3 x Stability Ball Knee Tucks
  • 3 x Stability Ball Side Knee Tucks Left
  • 3 x Stability Ball Side Knee Tucks Right
  • Repeat for 3 rounds

AMRAP in 12 minutes of the following complex

  • 3 x Single Dumbbell Power Clean Left @ 50lbs
  • 3 x Single Dumbbell Push Press Left
  • 3 x Single Dumbbell Overhead Reverse Lunge Left (r+l = 2 reps)
  • 3 x Single Dumbbell Snatch Left
  • Immediately repeat right
  • Repeat for 3 rounds
  • 9 x Burpees

For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.

Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.

Bench Press then KBS, Row, Dips and Deadlifts

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Bench Press
  • Set 2 – 3 x Bench Press
  • Set 3 – 2 x Bench Press
  • Sets 4 to 8 – 1 x Bench Press

Work up to a heavy single.

Then warm up with 3 rounds of

  • 3 x Deadlift

Work up to 205lbs.

Then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Deadlifts @ 205lbs

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Ring Dips

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Kettlebell Swings @ 32kg

Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.

Back Squats and Pullups with T2B and Thrusters

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Every 2 minutes for 10 minutes (5 sets)

8 x Back Squat @ 65%

Then 5 rounds for time of (half of the CF New England WOD from Feb 17)

  • 9 x Toes to Bar
  • 15 x Sandbag Thrusters/Wall Balls

I’ll save the second half for another day.

Then 3 sets of

  • 8 x Strict Pullups (or max unbroken reps)

Results: 65% Back Squat is 155lbs. Metcon in 6:03. Pullups got 8-8-6.

Core Work then OHS and a Pair of Tabatas

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Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.

4 sets of the following (taken from Kari Pearce’s post on Instagram)

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers (R+L=1 rep)
  • Repeat for 5 rounds

Then 3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 65lbs
  • Set 2 – 3 x Overhead Squat @ 75lbs
  • Set 3 – 1 x Overhead Squat @ 85lbs
  • Set 4 – 5 x Overhead Squat @ 75lbs
  • Set 5 – 3 x Overhead Squat @ 85lbs
  • Set 6 – 1 x Overhead Squat @ 95lbs

Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between

  • Tabata 1 – Row
  • Tabata 2 – Pushups

Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

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2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.