Category Archives: Format

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

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5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.

Bench Press then Row, Thrusters and HPC

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5 rounds, work up to a heavy

  • 3 x Bench Press

Then EMOM for 6 mimutes

  • 8 x Incline Dumbbell Bench Press @ 16kg

Then AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Rest 3 minutes then repeat…

AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Results: Bench 135-165-175-185-190lbs. For the incline bench (since my bench doesn’t incline) placed the stability ball against the wall and sat on the floor with my back to the ball. Metcon – First time, exactly 3 rounds / Second time, 2 rounds plus 13 reps.

Ring Rows, Pullups, Handstand Hold and T2B

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With bottom of rings waist high, 3 rounds of

  • 10 x False Grip Ring Rows plus Transition

See this video for how the transitions should work… Muscle Up Drills

With bottom of rings shoulder high, 5 rounds of

  • 5 x False Grip Ring Pullups in hollow position
  • Rest 30 seconds
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then EMOM for 10 minutes, a theboxprogramming complex

  • 3 x Toes to Bar
  • 2 x Kipping Pullups
  • 1 x Kipping Chest to Bar Pullups

Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.

Back Squats then Goblet Squats, Burpees and HSPU

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4 sets of

  • 8 x Weighted Straight Leg Situps with 45lbs Plate
  • 25 x Mountain Climbers (R+L=1)

Every 2 minutes for 8 minutes, work up to a heavy

5 x Pause Back Squat, 2 second pause at the bottom (22X2)

Then AMRAP in 15 minutes of

  • 15 x Goblet Squats @ 24kg
  • 9 x Burpees
  • 3 x Handstand Pushups

Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.

Power Cleans, Push Press, Front Squats and Situps

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This was inspired by the Crossfit benchmark WODs Andi and Angie.

For time, complete each movement before moving to the next

  • 100 x Hang Power Clean @ 65lbs
  • 100 x Push Press @ 65lbs
  • 100 x Front Squats @ 65lbs
  • 100 x Abmat Situps

Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!