Category Archives: Long (< 20 min)

< 20 minutes

Presses then Cleans, Pushups and Air Squats

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Every 2 minutes for 10 minutes

  • 5 x Strict Press

Increase weight each round.  Rest 2 minutes, then every 2 minutes for 2 rounds of

  • 20 x Push Press @ 65lbs

Rest 2 minutes between rounds.

Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):

  • 3 x Power Clean @ 110lbs/50kg
  • 6 x Pushups
  • 9 x Air Squats

Results:  Strict Press 75-95-105-110-115lbs.  Metcon total of 21 rounds plus 1 rep.  Excellent metcon, very hard.

Handstand Work then DUs, Ring Dips, Situps, Deadlifts

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Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.

Then AMRAP in 20 minutes

  • 20 x Double Unders
  • 20 x Situps
  • 20 x Double Unders
  • 20 x Ring Dips
  • 20 x Double Unders
  • 20 x Deadlifts @ Bodyweight

Results: Handstands going OK.  Spent most of the time just trying to do a freestanding handstand.  Finished with 2 x 30 second handstand hold against the wall.  Metcon  3 rounds plus 47 reps.

Front Squats then Man Makers, Toes to Bar and DUs

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Every  2 minutes for 14 minutes (7 sets) do Front Squats

  • 5 reps @ 135lbs
  • 4 reps @ 150lbs
  • 3 reps @ 160lbs
  • 2 reps @ 170lbs
  • 1 rep @ 185lbs
  • 3 reps @ 170lbs
  • max reps @ 160lbs

Then AMRAP in 20 minutes

  • 6 x Man Makers @ 12kg
  • 9 x Toes to Bar
  • 30 x Double Unders

Results: 6 reps for the last round of the front squats.  For the metco 7 rounds plus 1 rep.