Category Archives: Format

Back Squats and Pullups then Wall Balls, Box Jumps and Burpees

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EMOM for 12 minutes do:

  • Odd Minute: 5 x Back Squat increasing weight per round
  • Even Minute:  Max Effort Pullups (switch grip each set – Pronated/Supinated/Narrow)

Then do AMRAP in 12 mintues of:

  • 30 x Wall Balls
  • 20 x Box Jumps
  • 10 x Burpees

Results:  Worked up to 70kg with the back squats.  For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.

Split Squats then DUs, Lunges and T2B

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Not for time do 4 sets of

  • 5 x Bulgarian Split Squats per leg with Dumbbells @ 20kg per hand

Then for time do 21-18-15-12-9-6-3 of

  • Double Unders (x 2)
  • Weighted Lunges @ 12kg per hand (or overhead with 25kg… would save on the grip)
  • Strict Toes to Bar

Results:  Metcon part took longer than I thought it would … 19:05, mostly on the toes to bar.

SRCF Shoulder Press WOD from 12 May 2016

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Not for time do 7 rounds of:

  • 3 x Strict Press

Increase weight each round.

Then in 2 minutes do max points of shoulder to overhead.  Use weight that is 65% of 3 rep max.

  • 5 points for Strict Press
  • 3 Points for Push Press
  • 1 Point for Push Jerk

Results:  Got up to 3 x 135lbs.  For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.

Muscle Up Progressions

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Now that I have consistent access to rings, I have decided to begin working on getting a ring muscle up.

Part A:  5 rounds of

Part B:  5 rounds of

  • 5 x Ring Dips
  • Rest 60 -90 seconds between rounds

Part C:  5 rounds of

Part D: 5 rounds of

  • 5 x Muscle Ups Transitions (feet on floor)
  • Rest 60 -90 seconds between rounds

Part E: 5 rounds of

  • 3 x Chest to Ring Pullups
  • Rest 60 -90 seconds between rounds

Results:  False grip hands need a lot of work.  Can’t even straighten my arms.

Weighted Dips and Pushups then DUs, Thrusters and Pullups

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Every 2 minutes for 10 minutes do:

  • 8 x Weighted Dips @ 16kg
  • 8 x Plyometric Pushups

Then do AMRAP in 16 minutes of:

  • 25 x Double Unders
  • 10 x Dumbbell Thrusters @ 12kg per hand
  • 5 x Strict Pullups

Results:  Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap.  Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu).  For the AMRAP did 9 rounds plus 25 Double Unders.