Author Archives: cbroccoli

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

Week in Review for August 13 to August 19, 2018

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
Monday–––
TuesdayWBench Press
Bent Rows		EMOM
WednesdayWFront SquatsTask
Thursday–
–
–
FridayWSnatch
Overhead Squat
Task
Saturday–
–
–
Sunday–––

Metcon:

DayMovement
Class		ExercisesPriority
Monday–––
TuesdayMG
Handstand Pushups
Burpees
Toes to Bar		Time
WednesdayM
Run
Kettlebell Swings
Row
Wall Balls
Time
ThursdayM
RunTask
FridayGW
Snatch
Overhead Squat
Pullups
Task
SaturdayMGW
Deadlift
Box Jumps
Ring Dips
Ground to OH
Pullups
Pike Press
Time
SundayM
Bike
Task

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.

Snatches and Overhead Squats

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EMOM for 6 minutes

  • 1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

  • Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
  • Second two rounds – 3 x Hang Snatch plus Overhead Squat
  • Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round. 

Then 6 rounds for time

  • 12 x Pullups
  • 9 x Power Snatch @ 65lbs
  • 6 x Overhead Squat @ 65lbs

Results:  For the Snatches 45-55-60-65-75-80lbs.  For the metcon 17:20 (started with 12 snatches, 9 OHS and 6  pullups but switched to the above halfway through since 6 pullups seemed too easy).