Category Archives: M-G

Metabolic and Gymnastic Movements

Wallballs, Deadlifts, KBS and Pullups

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5 rounds of

  • 3 x Deadlifts
  • Rest 30 seconds
  • 5 x Plate Walks
  • Rest 2 minutes

Work up to a heavy tripple Deadlift.

For time (Based on a The Box Programing post from Instagram).

  • 40 x Double Unders
  • 30 x Wallballs
  • 20 x Kettlebell Swings @ 32kg
  • 50 x Pullups
  • 20 x Kettlebell Swings
  • 30 x Wallballs
  • 40 x Double Unders

Results: Deadlifts 155-185-205-225-255-275lbs. Metcon in 10:01.

Clean and Jerk then Clusters and Pullups

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Every 3 minutes for 10 minutes

  • 3 x Power Clean
  • 3 x Strict Press
  • 3 x Front Squats

Then take 15 minutes and work up to a heavy

  • 1 x Clean and Jerk

Then AMRAP in 12 minutes

  • 9 x Clusters @ 95lbs
  • 9 x Toes to Bar

Results: Clean and Jerk (Push Press) – 135-145-155-165-175lbs. Metcon 5 rounds plus 3 reps.

Mountain Climbers, Glute Bridges, Box Jumps and Row, then Split Squats

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After all of the cleans and overhead squats this week, giving my shoulders a break.

Alternating for each round, 16 rounds of 45 seconds work 15 seconds rest

  • Station 1 – Crossover Mountain Climbers
  • Station 2 – Stability Ball Glute Bridges
  • Station 3 – Box Jumps
  • Station 4 – Row

Then every 3 minutes for 15 minutes (5 rounds)

  • 5 x Back Rack, Rear Foot Elevated Split Squats per Leg

Results: First part was good, tried to keep consistent number of reps per round but didn’t count overall. RFE Split Squats – 65-80-95-110-115lbs.

Back Squats and Pullups with T2B and Thrusters

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Every 2 minutes for 10 minutes (5 sets)

8 x Back Squat @ 65%

Then 5 rounds for time of (half of the CF New England WOD from Feb 17)

  • 9 x Toes to Bar
  • 15 x Sandbag Thrusters/Wall Balls

I’ll save the second half for another day.

Then 3 sets of

  • 8 x Strict Pullups (or max unbroken reps)

Results: 65% Back Squat is 155lbs. Metcon in 6:03. Pullups got 8-8-6.