Category Archives: Format

Pike Lifts and Glute Bridges then KBS and Step Ups

By | | , , ,
Comments Off on Pike Lifts and Glute Bridges then KBS and Step Ups

8 rounds, rest as needed between rounds (Kari Pierce

  • 5 x Single Leg Pike Lift Left
  • 5 x Single Leg Pike Lift Right
  • 5 x Pike Lift

Then 2 rounds of

  • 20 second Palof Hold per side (black strap)

Then 5 rounds

  • 5 x Weighted Glute Bridges (increase weight per round)

Then AMRAP in 15 minutes of

  • 20 x Kettlebell Swings @ 24kg
  • 10 x Alternating Weigted Step Ups @ 20in/50cm with KB in Goblet Hold @ 24kg (5 per leg)

Results: Glute Bridges 65-95-115-125-130lbs. Metcon – 7 rounds plus 10 reps. Really pushed in the last round…

Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

By | | , , , ,
Comments Off on Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

Take 15 minutes and work up to a heavy

  • 5 x Deadlift

Then EMOM for 12 minutes

  • 4 x Deadlift @ 80% from above

Then every 2 minutes for 12 minutes for Max Reps Ring Dips

  • 12 x Kettlebell Swings @ 32kg
  • 6 x Russian Twist @ 14kg
  • Max Unbroken Ring Dips

When you break on the Dips wait until the 2 minutes are up then start the next round.

Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.

Presses, Row and Rows

By | | , , , ,
Comments Off on Presses, Row and Rows

5 rounds of

  • 5 x Seated Dumbbell Strict Press
  • Rest 10 seconds
  • 8 x Dumbbell Bent Rows
  • Rest 90 seconds

Keep slow easy tempo 1X12.

Then every 3 minutes for 9 minutes

  • 10 x Standing Dumbbell Strict Press @ 65-75% from above

AMRAP in 12 minutes of

  • Row 400m
  • 8 x Dumbbell Clean and Push Press
  • 8 x V-Ups

Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.

Pullups, T2B, HSPU, Sandbag Thrusters and BJs

By | | , , , ,
Comments Off on Pullups, T2B, HSPU, Sandbag Thrusters and BJs

4 rounds, rest 2 minutes between rounds

  • 3-5 x Weighted Pullups
  • 3-5 x Handstand Pushups

Then a Heatherblackfit WOD from Instagram

3 rounds for max Pullups

  • 20 x Box Jumps
  • Max Reps Pullups
  • Rest 1 minutes

Immediately into 3 rounds for max Toes to Bar

  • 20 x Sandbag Thrusters @ 70lbs / 30kg
  • Max Reps Toes to Bar
  • Rest 1 minute

Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.