Category Archives: M-G

Metabolic and Gymnastic Movements

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.

Kettlebell Swings, Dips, Thrusters and Pullups then Row

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5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.

Back Squats then Pullups, HSPU and KBS

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Back Squats @ 60%
  • Set 2 – 3 x Back Squats @ 70%
  • Set 3 – 3 x Back Squats @ 80%
  • Set 4 – 2 x Back Squats @ 90%
  • Set 5 – 1 x Back Squats @ 95%

7 rounds for time

  • 7 x Pullups
  • 7 x Handstand Pushups
  • 21 x Kettlebell Swings @ 32kg

Results: Beck Squats 155-175-195-215-225lbs (1RM 240lbs). Metcon in 16:55.