Author Archives: cbroccoli

Front Squats, Row and Pullups

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Every 3 minutes for 15 minutes

  • 3 x Front Squats
  • Rest 20-30 seconds
  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 1000m
  • 20 x Pullups
  • 40 x Front Squats @ 95lbs
  • 20 x Pullups
  • Row 1000m

Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.

Bench Press then Sandbag G2OH, Pull Throughs and Lunges

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Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Immediately after the final 2 minutes ends, EMOM for 10 minutes

  • 1 x Bench Press @ Max from above

Then 4 rounds of

  • 10 x Sandbag Pull Through (through and back is 1 rep) @ 20kg Sandbag
  • 10 x Sandbag Ground to Overhead
  • 10 x Sandbag Reverse Lunges, alternate legs and shoulder where the Sandbag each rep (l+r=1 rep)

Results: Got to 175lbs/80kg on the Bench. Metcon 12:06.

Deadlifts, BBJO, T2B and KBS

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Take 15 minutes and work up to the working weight for the Deadlifts.

AMRAP in 25 minutes of

  • 10 x Deadlift @ 225lbs/102kg
  • 12 x Burpee Box Jump Overs
  • 20 x Toes to Bar
  • 12 x Burpee Box Jump Overs
  • 30 x Kettlebell Swings @ 24kg
  • 12 x Burpee Box Jump Overs

Inspired by the Street Parking Vault WOD Zeus.

Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.

Cleans

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3 rounds of

  • 8 x Tempo Dumbbell Bent Rows

Then 5 rounds, work up to a heavy complex of

  • 1 x Deadlift
  • 1 x High Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Push Press

Then every minute for 10 minutes

Then 5 rounds to work up to a heavy

  • 1 x Clean

Then 3 rounds of unbroken

  • 12 x Hang Muscle Clean @ empty bar

Results: In this WOD all Cleans are Squat Cleans. Complex 75-95-115-125-135lbs/61kg. 3 Pos Clean 115lbs/52kg. Single Cleans 135-145-155-165-175lbs/80kg.

TRX Work then Deadlifts, Burpees, Box Jumps and Row

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3 rounds of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Pike Press
  • Rest 2 minutes

Then every 2 minutes for 20 minutes

  • 5 x Strict Pullups
  • 10 x TRX Atomic Pushups

Then AMRAP in 12 minutes of

  • 5 x Burpees
  • 10 x Deadlift @ 115lbs/52kg
  • 15 x Box Jumps
  • 20 Cal Row

Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps