Monthly Archives: September 2021

Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes

  • 10 x Dips

Then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Hang Power Clean @ 16kg per hand

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Push Press @ 16kg per hand

Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.

Back Squats and Pullups then DUs, Pushups and Burpee BJs

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Rebuilding after 2 weeks of doing nothing on vacation.

3 rounds of

  • 10 x Russian Twist @ 10kg (over and back is one rep)
  • 20 x Abmat Situps

Then EMOM for 20 minutes

  • Odd Minute – 5 x Back Squat @ 65% of 1RM
  • Even Minute – 5 x Strict Pullups

Then 5 rounds for time

  • 25 x Double Unders
  • 15 x Pushups
  • 5 x Burpee Box Jumps

Results: For the back squats, used 155lbs/70kg. Metcon 9:22.

Row plus Core and Arm Work

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Cash in

  • Row 2k

Then 4 sets of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat for a total of 3 rounds

Then a repeat of a workout from January 21, 2021… 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Cash out

  • Row 2k

Results: Same as last time, used an 8 kg Dumbbells for the arm work. Row 8:40 and 8:57.

TGUs then DUs, Pullups, BJOs, DB Squat Cleans and Situps

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3 rounds of

  • 3 x Turkish Getups per Side @ 14kg

3 rounds (18 minutes total)

  • 1 Minute Double Unders
  • 1 Minute Strict Pullups
  • 1 Minute Box Jump Overs
  • 1 Minute Dumbbell Squat Clean @ 16kg
  • 1 Minute Abmat Situps
  • Rest 1 Minute

Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.

Back Squats then Row, T2B and Burpees

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Taken from Atomic CF’s “SomeKindofWonderful” WOD

6 rounds of

  • 2 x Back Squat @ 85% of 1RM

Then every 3 minutes for 21 minutes (7 rounds)

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 x Burpees

Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.