Category Archives: Duration

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.

KBS, T2B, Man Makers and Reverse Lunges

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For time complete all of the following.  The clock stops after the last T2B.

  • 30 x Kettlebell Swings

Immediately followed by 12 rounds of

  • 4 x Man Makers @ 14kg
  • 4 x Overhead Reverse Lunge with Dumbbell in Left Hand @ 14kg
  • 4 x Overhead Reverse Lunge with Dumbbell in Right Hand @ 14kg

Immediately followed by

  • 30 x Toes to Bar

Results:  23:46.

Snatches and Box Jumps

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Every 2 minutes for 16 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Snatch
  • 1 x Power Snatch

EMOM for as long as you can complete the reps within the minute

  • Min 1 – 1 x Box Jump + 4 x Alternating Dumbbell Snatch (2 per Hand) @ 20kg
  • Min 2 – 2 x Box Jump + 4 x Alt. Dumbbell Snatch
  • Min 3 – 3 x Box Jump + 4 x Alt. Dumbbell Snatch
  • etc.

Results:  For the Snatches 65-75-80-95-100-100-100-100lbs.  Metcon finished 14 rounds plus 15 reps.

Cleans then Front Squats and Pullups

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Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.

Spend 20 minutes and work up to a heavy…

  • 5 x Squat Clean

All sets should be unbroken touch and go.  Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.

Then 3 rounds for time

  • 20 x Front Squats @ 75lbs
  • 15 x Pullups

Results:  For the Cleans 65-95-115-125-135lbs.  For the metcon 6:32.