Author Archives: cbroccoli

RFE Split and Front Squats then Landmine and Barbell Rows

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5 rounds of

  • 5 x RFE Split Squat per Leg with Bar in Front Rack
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Front Squat @ Max weight from above

Then 5 rounds of

  • 6 x Single Arm Landmine Row per Arm
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Barbell Rows @ 95lbs

Then part of The Box Programming’s “Oh My Core” WOD… 2 (should be 3) rounds of 45 seconds work, 15 seconds rest, rotate through

  • Straight Leg Situps
  • Alternating Single Let V-Ups
  • Russian Twist
  • Dynamic Plank
  • Rest 60 seconds

Results:Split Squats 65-75-85-95-110lbs. Front Squats @ 110lbs. Landmine Rows 25-30-35-40-45lbs. Barbell Rows @ 95lbs.

Deadlifts, Row and Burpees

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Every 3 minutes for 15 minutes

  • 6 x Bench Press
  • Rest 30 seconds
  • 6 x Strict L-Sit Pullups

Based on the U Can’t Touch This WOD from CF New England.

  • 21 x Deadlift @ 185lbs/84kg
  • 200m Row
  • 21 x Burpees over the Bar
  • 200m Row
  • 15 x Deadlift
  • 200m Row
  • 15 x Burpees over the Bar
  • 200m Row
  • 9 x Deadlift
  • 200m Row
  • 9 x Burpees over the Bar
  • 200m Row

Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Pull then Push then Situps

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Just messing around and building a little bit of upper body strength.

3 rounds

  • 5 x Upright Rows @ 75lbs
  • 5 x TRX Reverse Rows with 10kg weight vest
  • 5 x Weighted Strict Pullups with 10kg weight vest
  • Rest 2 minutes

Then 3 rounds

  • 5-8 x Dips @ Bodyweight
  • 5 x Weighted Pushups with 10kg vest
  • 5 x Strict Press @ 95lbs
  • Rest 2 minutes

Then

30 x Barbell Situps

Results: Completed as shown. Had to do singles for the weighted pullups.