Category Archives: Format

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. 

Strict Press then Cleans, Push Press and Burpee Box Jumps

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Insired by the CF Invictus WOD from August 21. Take 10 minutes and work up to your 1RM of

  • Strict Press

Then every 2 minutes for 10 minutes

  • 3 x Strict Press @ 80% of 1RM

Then for time

  • 30 x Clean and Press @ 80% 1RM

Then AMRAP in 5 minutes of

  • Burpee Box Jump Overs

Results:  Got up to a 1RM of 145lbs today.  80% is 115lbs so used that for parts 2 and 3.  Clean and Press in 5:38.  For the last part 45 reps.

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.