Author Archives: cbroccoli

Week in Review for 18 March to 24 March 2019

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
MondayW
Deadlifts
Task
TuesdayW
Bench Press
Task
Wednesday–––
Thursday–––
FridayW
Front Squats
EMOM
Saturday–––
Sunday–––

Metcon:

DayMovement
Class		ExercisesPriority
MondayMW
Deadlifts
Lungsters
Task
TuesdayMGW
Push Press
Power Clean
Burpees
Toes to Bar
EMOM/
Time
WednesdayMG
Double Unders
Hand Release Pushups
V-Ups
Box Jumps
Renegade Rows
Handstand Hold
Tabata
ThursdayM
Run
Task
FridayG
Pullups
Pistol Squats
Handstand Pushups
Time
Saturday–––
SundayM
Run
Task

Tabata Time

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Inspired by a Spartan workout I saw on Instagram.  Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

  • Round 1:  20 seconds Double Unders
  • Round 2:  20 seconds Hand Release Pushups
  • Round 3:  20 seconds Renegade Rows @ 12kg
  • Round 4:  20 seconds V-Ups
  • Round 5:  20 seconds Handstand Hold
  • Round 6:  20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results:  Maintained 12 pushups, 30 double unders, 8 box jumps per round.  Worked out well.

Bench Press then Burpees, Power Cleans, Push Press and T2B

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Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

  • 5 x @ 80%
  • 3 x @ 90%
  • 2 x @ 95%
  • Max Reps at 80%

Then for time

  • 50 x Burpees over the Barbell
  • 50 x Power Cleans @ 75lbs
  • 50 x Push Press @ 75lbs
  • 50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.