Category Archives: Long (< 20 min)

< 20 minutes

Front Squats then Kettlebell Swings, Pushups, Sandbag Thrusters, Row

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Every 3 minutes for 12 minutes

  • 4 x Front Squats

Then 3 rounds for max reps/calories

  • 1 minute Kettlebell Swings
  • 1 minute Pushups
  • 1 minute Sandbag Thrusters @ 30lbs
  • 1 minute Weighted Situps @ 16kg
  • 1 minute Row for calories
  • Rest 1 minute

Results:  Front Squat 115-135-165-175lbs.  Metcon 101-91-93 reps.

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

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Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

  • Even Rounds – 3 – 5 x Handstand Pushups
  • Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

  • 50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
  • 500m Row
  • 50 x Toes to Bar
  • 150 x Double Unders
  • 50 x Sandbag Thursters

Results:  For the alternating lunges did sets of 10-15 per hand then switched.  Metcon in 19:08. 

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).

Front Squats then Run, Row, KBS and Thrusters

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Every 2 minutes for 12 minutes

  •  8 x Front Squats

Then AMRAP in 20 minutes of (taken from CF New England WOD from August 10)

  •  Run 200m
  •  Row 10 Calories (20 Calories on C2 Rower)
  •  20 x Kettlebell Swings @ 24kg
  •  20 x Wallballs/Sandbag Thrusters @ 15kg

Results:  Front Squats 95-105-115-125-135-145lbs. Metcon 3 rounds plus 200m + 20 cal + 8 reps.  

Strict Press then Strict Cindy

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Keeping up the high rep model this week trying to build strength.  Every 2 minutes for 14 minutes

  • 8 x Strict Press @ 50% 1RM
  • 6 x Strict Press @ 60%
  • 4 x Strict Press @ 70%
  • 2 x Strict Press @ 80%
  • 8 x Strict Press @ 60%
  • 8 x Strict Press @ 60%
  • 20 x Strict Press with empty bar

Then AMRAP in 20 minutes of Strict Cindy

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Based on a 145lbs 1RM 70-80-95-115-80-80lbs.  For the Metcon 13 rounds plus 3 reps.