Author Archives: cbroccoli

Bench Press and Pullups then 3, 5 Minute AMRAPs

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3 rounds of

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 20 x Double Unders
  • 10 x Box Jumps

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Man Makers @ 12kg
  • 10 x Kettlebell Swings

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Toes to Bar
  • 10 x Air Squats

Results:  Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings.   Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.

 

Back Squats, then Front Squats, Toes to Bar and Row

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Take 15-20 minutes and work up to a heavy

  • 3 x Back Squats

Took the next part from CF New England WOD from April 3, 2018.

AMRAP in 4 minutes of

  • 7 Cal Row
  • 21 x Toes to Bar
  • 21 x Front Squats @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 15 x T2B
  • 15 x Front Squats @  115lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 9 x T2B
  • 9 x Front Squats @ 135lbs

Results:  For the Back Squats got up to 205lbs/93kg.  For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round).  Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.

Clean and Jerk then Double Unders, Dumbbell Snatch and HSPU

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Every 2 minutes for 20 minutes (10 rounds) do Power Cleans and Push Press/Jerk using the following reps scheme…

  • 5 x @65lbs
  • 3 x @80lbs
  • 3 x @95lbs
  • 2 x @115lbs
  • 2 x @125lbs
  • 1 x @130lbs
  • 1 x @135lbs
  • 1 x @140lbs
  • 1 x @ 145lbs
  • Max reps @ 1115lbs (or 80% of max)

AMRAP in 12

  • 40 x Double Unders
  • 20 x Alternating Dumbbell Snatches @ 21kg
  • 10 x Handstand Pushups

Results:  Didn’t go too heavy on the Clean and Jerk, go heavier if you feel up to it. For the Max Reps got up to 8. For the AMRAP – 4 rounds plus 51 reps.

Week in Review for 26 March to 1 April 2018

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Front Squats Task
Tuesday – – –
Wednesday W Strict Press Task
Thursday – – –
Friday G Strict Toes to Bar
Waiter Carry		 Task
Saturday – – –
Sunday WG Single Leg Deadlift
Barbell Glute Bridge
Side Plank		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Tuesday MW Kettlebell Swings
Burpees
Goblet Squats		 Time
Monday M Run Task
Wednesday GW Dips
Deadlifts
Dumbbell Push Press		 Time
Thursday – – –
Friday MG Thrusters
C2B Pullups		 Time
Saturday – – –
Sunday MW  Row
Deadlift
Box Jump		 Task

Christine then Dealifts, Box Jumps and Planks

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A good fit from CF Invictus for what I wanted to do today (WOD from March 30, 2018)

Christine – 3 rounds for time

  • 500m Row
  • 12 x Deadlift @ Bodyweight
  • 21 x Box Jumps @ 24 inches

Then 3 rounds of

  • 6-8 x Single Leg Deadlift
  • Rest 60 seconds
  • 6-8 x Glute Bridge
  • Rest 60 seconds
  • 45 second side plank each side
  • Rest 60 seconds

Results:  For Christine 14:18.  Not bad compared to last time where I did Christine in 13:58 and this time it was after just one week back from a 2 week vacation.  Compare to workout from January 30, 2017.   For the deadlift used a 95lbs/45kg barbell.  For the glut bridge used a 45lbs plate on my torso since the 95lbs barbell didn’t really work for me.