Category Archives: Short (<5 min)

<5 minutes

Handstand and Core Work then Snatches

By | | , , ,
Comments Off on Handstand and Core Work then Snatches

EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Back Squats and Pullups with T2B and Thrusters

By | | , , , ,
Comments Off on Back Squats and Pullups with T2B and Thrusters

Every 2 minutes for 10 minutes (5 sets)

8 x Back Squat @ 65%

Then 5 rounds for time of (half of the CF New England WOD from Feb 17)

  • 9 x Toes to Bar
  • 15 x Sandbag Thrusters/Wall Balls

I’ll save the second half for another day.

Then 3 sets of

  • 8 x Strict Pullups (or max unbroken reps)

Results: 65% Back Squat is 155lbs. Metcon in 6:03. Pullups got 8-8-6.

Core Work then Glute Bridges and Row

By | | , , , ,
1 Comment

Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.

  • Single Leg Knee Tuck Left
  • Single Leg Knee Tuck Right
  • Knee Tuck
  • Single Leg V-Up Left
  • Single Leg V-Up Right
  • V-Up

Then 5 rounds of

  • 5 x Weighted Glute Bridges

Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest

  • Row

Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories

Kettlebell Swings, Dips, Thrusters and Pullups then Row

By | | , , , , ,
Comments Off on Kettlebell Swings, Dips, Thrusters and Pullups then Row

5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.

Power Cleans then Kettlebell Swings and Dips

By | | , , , ,
Comments Off on Power Cleans then Kettlebell Swings and Dips

4 sets of Hang Power Clean, rest 2 minutes between sets

  • Set 1 – 5 x @ 65%
  • Set 2 – 4 x @ 75%
  • Set 3 – 2 x @ 85%
  • Set 4 – 2 x @ 90%

Then 5 sets of

  • 1 x Clean Lift Off
  • 1 x Power Clean @ 90%

Rest as needed between sets. For the Clean Lift Off lift the bar from the floor to just above the knee, then reset for the full Power Clean from the floor. For the lift off focus on the form shown in this video and this video shows the full motion (with Full Clean vs Power Clean).

For time

  • 100 x Kettlebell Swings @ 32kg
  • EMOM stop and do 3 x Weighted Dips @ 30lbs

Results: HPC 100-115-130-145lbs. Lift off plus PC 150lbs/68kg. Metcon 6:57.