Category Archives: Long (< 20 min)

< 20 minutes

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Strict Press then Sandbag G2OH and Bear Complex

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Every 3 minutes for 15 minutes (5 rounds)

  • 5 x Strict Press @ 75% + 5 x DB Rows per side

Then a Street Parking workout from Instagram…

5 rounds for time of (time cap 20 minutes)

  • 15 x Sandbag Ground to Overhead
  • 10 x Sandbag Bear Complex

Bear Complex: Power Clean-Front Squat-Push Press-Back Squat-Push Press. You can combine the PC-FS-Push Press into a single Cluster so that they are all a single move. Makes it more of a metcon than the single movements for weight.

Results: Strict Press @105lbs, Rows @ 24kg Dumbbells. Metcon ued a 70lbs Sandbag, 3 rounds plus 5 reps.

Back Squats then KBS and Sandbag Thrusters

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Based on the CF Invictus WOD from December 6.

Every 2 minutes for 12 minutes (6 rounds)

  • 6 x Back Squat @ 65%
  • 4 x Back Squat @ 75%
  • 2 x Back Squat @ 80%
  • 2 x Back Squat @ 85%
  • 2 x Back Squat @ 90%
  • Max Reps x Back Squat @ 80%

Then 4 rounds for time

  • 40 x Sandbag Thrusters @ 30lbs
  • 40 x Kettlebell Swings @ 24kg

Results: Back Squats 165-185-195-205-215-195lbs. Got 4 reps in the last round. Metcon 16:23 (I misread the original and it should only be 3 rounds so your choice…it did seem really hard). First round unbroken and took only 2:48, last round took 5:03.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

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I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.

Back Squats, Pullups and Pushups then Planks

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Every 2 minutes for 6 minutes, work up to a heavy load

  • 1 x Pause Back Squat with 3 second pause at Bottom
  • 3 x Back Squat

For max complete rounds, every 2 minutes

  • 5 x Strict Pullups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pushups

Then 2 rounds

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • Rest 60 Seconds

Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).