Category Archives: Time Based

(AMRAP)

Presses then Cleans, Pushups and Air Squats

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Every 2 minutes for 10 minutes

  • 5 x Strict Press

Increase weight each round.  Rest 2 minutes, then every 2 minutes for 2 rounds of

  • 20 x Push Press @ 65lbs

Rest 2 minutes between rounds.

Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):

  • 3 x Power Clean @ 110lbs/50kg
  • 6 x Pushups
  • 9 x Air Squats

Results:  Strict Press 75-95-105-110-115lbs.  Metcon total of 21 rounds plus 1 rep.  Excellent metcon, very hard.

Handstand Work then DUs, Ring Dips, Situps, Deadlifts

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Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.

Then AMRAP in 20 minutes

  • 20 x Double Unders
  • 20 x Situps
  • 20 x Double Unders
  • 20 x Ring Dips
  • 20 x Double Unders
  • 20 x Deadlifts @ Bodyweight

Results: Handstands going OK.  Spent most of the time just trying to do a freestanding handstand.  Finished with 2 x 30 second handstand hold against the wall.  Metcon  3 rounds plus 47 reps.

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Core Work then Power Clean, Push Press and Burpees

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EMOM for 20 minutes (5 rounds) rotate through each of the following stations:

  • First Minute – 5 x Glute Bridge @ 110lbs
  • Second Minute – 10 x TRX Pike Press
  • Third Minute – 15 second L-Sit
  • Fourth Minute – 10 x Russian Twists

Then AMRAP in 10 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press @ 95lbs
  • 5 x Burpee over the Barbell

Results:  Did bent knee L-Sits.  Metcon 7 rounds plus 3 reps. 

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.