Category Archives: M-G

Metabolic and Gymnastic Movements

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.

Situps and Mountain Climbers then Bench Press, Pistols, DUs, KBS and T2B

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4 sets of

  • 8 x Weighted Straight Leg Situps
  • 25 x Mountain Climbers (R+L=1)

Then 4 sets of

  • 8 x Bench Press @ 145lbs
  • Rest 30 seconds
  • 8 x Alternating Pistol Squats (4 per leg)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar

Results: Metcon 5 rounds plus 53 reps.

TGUs then DB Snatches, Russian Twist and T2B

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3 rounds of

  • 3 x Turkish Getups

AMRAP in 12 minutes of:

  • 12 x Alternating Dumbbell Snatches @21kg (6 per hand)
  • 9 x Russian Twist @ 12kg
  • 6 x Burpee Toes to Bar

Results: Been a long time since I did TGUs so used some light weights and focused on form. This Instagram post was my inspiration. Used 12-14-14kg. Metcon 5 rounds plus 24 reps.

Bench Press then DUs, Reverse Lunges and DB Shoulder Press

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6 rounds of

  • 3 x Bench Press

Work up to a heavy triple.

Then 8 rounds for time (Rx version of the Street Parking WOD from March 13), try and get under 15 minutes.

  • 30 x Double Unders
  • 12 x Alternating Reverse Lunges with Dumbbells in Farmer Hold @ 18kg (6 per side)
  • 12 x Alternating Dumbbell Shoulder Press @ 18kg (6 per side)

Results: Bench Press 135-155-170-185-195-200lbs. Metcon 14:54.