Category Archives: M-G

Metabolic and Gymnastic Movements

Clean and Press Complex then Jackie

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5 rounds of

  • 1 x Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Strict Press
  • 1 x Hang Squat Clean
  • 1 x Push Press

Increase weight per round.

Then Jackie

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 50 x Pullups (Rx is 30)

Results:  Complex 95-105-115-125-130lbs.  Jackie 12:27.  Don’t know why I did 50 pullups, number is just stuck in my mind.  12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.

Bench Press and Pullups then Lunges

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Every 3 minutes for 12 minutes

  • 6 – 8 x Bench Press @ Body Weight
  • 6 – 8 x Strict Pullups

Then for time (taken from the Streetparking WOD from Instagram)

  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Left Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand
  • 20 x Kipping Pullups
  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Right Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand

Keep the weight light enough to complete in under 15 minutes.

Results:  Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each.   Metcon in 11:48.

Tabata Time

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Inspired by a Spartan workout I saw on Instagram.  Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

  • Round 1:  20 seconds Double Unders
  • Round 2:  20 seconds Hand Release Pushups
  • Round 3:  20 seconds Renegade Rows @ 12kg
  • Round 4:  20 seconds V-Ups
  • Round 5:  20 seconds Handstand Hold
  • Round 6:  20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results:  Maintained 12 pushups, 30 double unders, 8 box jumps per round.  Worked out well.

Front Squats then KBS, Situps and DUs

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Every 2 minutes for 10 minutes

  • 5 x Front Squats @ 165lbs

Taken from CF New England WOD from March 10.

For time

  • 21 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 18 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 12 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 9 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 6 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 3 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders

Results: Metcon 11:48

Strict Presses then Atomic Pushups, Box Jumps and Kettlebell Swings

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Take 15-20 minutes and work up to a heavy

  • 1 x Strict Press

Then 5 rounds for time

  • 10 x TRX Atomic Pushups with Pike Press
  • 15 x Box Jumps
  • 20 x Kettlebell Swings

Results:  For the strict press ended up at 155lbs (new 1RM).  Rep scheme was 5-3-3-3-1-1-1.  Really felt it in my lower back like it was cramping or really fatigued.  Nothing a little stretching didn’t fix, but something to work on.  Metcon 12:57.