Category Archives: Long (< 20 min)

< 20 minutes

Front Squats and Cleans then Row and Toes to Bar

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then take 15 minutes and work up to a heavy

  • 5 x Hang Power Clean

Then every 3 minutes for 9 minutes

  • 10 x Hang Squat Clean @ 55-65% of above Power Clean Weight

Then for time 40-30-20-10

  • Calorie Row
  • Toes to Bar

Results: Front Squat 170lbs. Clean 125lbs. Hang Squat Clean 65lbs. Metcon 17:50.

Overhead Presses

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Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.

Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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Taken from Heatherblackfit’s Instagram feed…

AMRAP in 20 minutes using only one Dumbbell for each. I think the spirit of the workout is to use only one weight too, but that would have meant too little or too much weight for certain movements. Therefore, I tailored the weight to the movement.

  • 10 x Ring Rows
  • 15 x Dumbbell Snatch Each Arm @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up (each leg is a rep) @ 5kg
  • 10 x Ring Rows
  • 15 x Plank Rows Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Dumbbell Thrusters Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Reverse Lunges Each Leg @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up

For each of the rounds with 15 reps, do all reps on one side, then switch to the other for a total of 30 reps. For the lunges stick with one leg for all reps too… dumbbell in left hand, left leg steps back all 15 reps.

Results: 1 round plus 60 reps.

Pullups and Dips then DUs and Pushups

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For time

  • 10-9-8-7-6-5-4-3-2-1 x Strict Pullups
  • 2-4-6-8-10-12-14-16-18-20 x Bar Dips

Then for time ‘The Ghost’ Benchmark WOD 1 round short (should be 6) due to time constraints…

5 rounds for total reps

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Double Unders
  • Rest 1 Minute

Results: Pullups and Dips took longer than hoped… 20:07. Had to shorten the metcon…. 18-10-60. 15-12-37 (couldn’t restart after the first 30 DUs). 16-12-55. 15-12-60. 14-12-62. Was enough 😃!

Presses, Pullups and KBS

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Strict Press

Then EMOM for 18 minutes rotate through the following (6 rounds of each)

  • Station 1 – 10 x Push Press @ 65-75% of part 1
  • Station 2 – 10 x Kipping Pullups
  • Station 3 – 10 x Heavy Kettlebell Swings @32kg

Results: Part 1 – 125lbs ( failed at 130lbs… I guess heavy is relative, still trying to catch up after my month off for the move). Metcon used 85lbs for the Push Press.