Category Archives: Task Based

For time, perform x rounds of…

Core Work then Presses and Wall Balls

By | | , , , ,
Comments Off on Core Work then Presses and Wall Balls

4 rounds of

  • 10 x TRX Pike Press
  • 20 x TRX Mountain Climbers

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Strict Press @ 65%
  • Set 2 – 3 x Strict Press @ 75
  • Set 3 -2 x Strict Press @ 80
  • Set 4 -2 x Strict Press @ 85
  • Set 5 -1 x Strict Press @ 90%
  • Sets 6-10 -1 x Push Press @ 90%

Then for time, Karen

  • 150 x Sandbag Thrusters

Results: Strict Presses 95-105-120-130-135lbs. Metcon 7:43.

Back Squats, Ring Pullups, Dumbbell Press, then KBS and DUs

By | | , , , ,
Comments Off on Back Squats, Ring Pullups, Dumbbell Press, then KBS and DUs

3 sets of

  • 3 x Back Squats (33X1 tempo)

Rest as needed between sets.

Then 5 rounds

  • 3 x L-Sit Ring Pullups
  • Rest 30 seconds
  • 10 x Seated Alternating Dumbbell Press @ 18kg
  • Rest 90 seconds

For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.

Then for time 10-20-30-40-30-20-10 of

  • Kettlebell Swings @ 24kg
  • Between each set do 30 x Double Unders

Results: Back Squats 135-165-185lbs. Metcon 9:26.

Handstand and Core Work then Snatches

By | | , , ,
Comments Off on Handstand and Core Work then Snatches

EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Cleans, Box Jumps and Plate Walks

By | | , , , ,
Comments Off on Cleans, Box Jumps and Plate Walks

3 rounds of the following complex, starting with empty bar.

  • 3 x Hang Power Clean
  • 3 x Front Squat
  • 3 x Hang Squat Clean

Then take 15 minutes and work up to a heavy

  • 1 x Squat Clean

7 rounds for time ( 20 min time cap )

  • 7 x Squat Cleans
  • 7 x Box Jumps
  • 7 x Handstand Plate Walks

Results: Cleans 135-145-155-165-175lbs. Metcon 6 rounds plus 3 reps.