Monthly Archives: October 2022

Bench Press the Dips, Pushups and Row

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Take 15 mintues and work up to a heavy

  • 2 x Bench Press

Then 4 sets of

  • 7 x Bench Press @ 65% from above

Then for time, 5 rounds of

  • 500m Row
  • 10 x Dips

Immediately followed by

  • 30 x Pushups
  • 15oom Row

Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.

Front Squat, Push Press and Farmer Carry Step Overs

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3 rounds of

*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.

Then take `15 minutes and work up to a heavy

  • 2 x Front Squat

Then, based on the CF New England “Burnin’ Up” WOD, for time

  • 20 x Farmer Carry Low Step Overs @ 20kg per hand (total, 10 per side) or 30m Farmer Carry
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs
  • 20 x Farmer Carry Step Overs
  • 2 x Front Squat
  • 2 x Push Press
  • …
  • 20 x Farmer Carry Step Overs
  • 10 x Front Squat
  • 10 x Push Press

Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.

Deadlifts and Rows then KBS and Thrusters

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Every 2 minutes for 20 minutes

  • Even minute – 10 x Stagered Stance Deadlift plus Bent Row Left Leg forward @ 2 x 14kg Kettlebells
  • Odd minute – 10 x Stagered Stance Deadlift plus Bent Row Right Leg forward @ 2 x 14kg Kettlebells

EMOM for 15 minutes

  • 4 x Double Kettlebell Swings @ 14kg
  • 4 x Alternating Dual Kettlebell Thrusters (2 per arm) @ 14kg

Then 3 rounds of

  • 10 x Knees to Waist from Parallel Bars (touched heels to ground each rep)

Results: Not a bad light workout, need to get heavier Kettlebells… 16kg would have been better.

Strict Press then Snatch, T2B, Burpees and Push Press

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Strict Press

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then CFNE’s “I Love this Bar WOD”

AMRAP in 7 minutes

  • Max Reps Power Snatch @ 85lbs
  • Every minute stop and do 7 Toes to Bar

Rest 6 minutes then AMRAP in 7 minutes

  • Max Reps Burpees
  • Every minute stop and do 7 Push Press @ 85lbs

Results: Strict Press 100-115-125-135-145lbs/66kg. Metcon 23-43…wow real arm burner.