Category Archives: Format

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Deadlifts and L-Sit then KBS, Situps and Handstand Pushups

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6 rounds of

  • 3 x Deadlift
  • Rest 30 seconds
  • 30 second cumulated L-Sit (break up as needed)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 21 x Kettlebll Swings
  • 15 x Situps
  • 9 x Handstand Pushups

Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs).  L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds.  AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).

Box Jumps, Thrusters and T2B

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3 rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 16kg (do 3 burpees every time you need to put the dumbbells down)

Results:  Finished in 14:35 but totally messed it up… just rested the 3 minutes instead of doing the Dumbbell Hold and Burpees :-p.  Probably will redo it or something similar sometime next week.  Try it as prescribed and see how it goes.

 

Reverse Lunges and DB Presses then Thrusters and TRX Rows

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Another CFI inspired workout…

Four sets of

  • 16-20 x Reverse Lunges with Bar in Front Rack
  • Rest 90 seconds
  • 10-12 x Dumbbell Press
  • Rest 90 Seconds

Then for time

  • 40 x Sandbag Thrusters
  • 20 x TRX Reverse Rows with feet raised on bench
  • 30 x Sandbag Thrusters
  • 15 x TRX Reverse Rows
  • 20 x Sandbag Thrusters
  • 10 x TRX Reverse Rows
  • 10 x Sandbag Thrusters
  • 5 x TRX Reverse Rows

Results: LUnges 65-75-95-105lbs.  Presses 14-16-18-18kg.  Metcon 11:04

Muscle Up Progressions then Strict Pullups, Ring Dips, Russian Twists and Knee Tucks

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Got some Gymnastics Rings for Christmas so I can begin working on Muscle Ups again….

Take 15 minutes and work on muscle up progressions

Then EMOM for 20 minutes (10 rounds of each) do the following.  Break as needed to get full range of motion.

  • Even minute – 5 x Strict Bar Pullups
  • Odd minute – 5 x Strict Ring Dips

Then EMOM for 5 minutes

  • 8 x Russian Twists @ 16kg (over and back is one rep)

Then EMOM for 5 minutes

  • 10 x Knee Tucks

Results:  Really lost strength on the false grip.  It was the key to getting a muscle up.  Ring Dips went well.