Monthly Archives: January 2022

Bench Press and Wall Walks then DB Snatch and Pushup/Pullthrough

By | | , , , ,
1 Comment

Every 3 minutes for 18 minutes

  • 3 x Bench Press @ 80% of 1RM
  • 3 x Wall Walks

Then every 2 minutes for 6 minutes

Then taken from Street Parking Daily WOD from 5. January.

For total reps, AMRAP in 3 minutes of

  • 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
  • 8 x Pushup plus Pull Through @ 20kg Sandbag

Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.

Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).

Cleans and Burpees

By | | , , , ,
2 Comments

Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.

TRX Core Work then Muscle Up Progressions and a Row

By | | , , ,
1 Comment

4 rounds of

  • 3 x TRX Pike Press
  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • Repeat for 3 sets

Then 3 rounds

  • 6 x Jumping Muscle Ups with Slow Descent

Then EMOM for 10 minutes alternate

  • Even Minute: 3-5 x Archer Pullup Left
  • Odd Minute: 3-5 x Archer Pullup Right

Finisher, for total Calories 8 rounds of

  • 30 seconds Row
  • 30 seconds Rest

Results: Only could manage 3 Archer Pullups per round. Row 80 calories… 10 per round.