Category Archives: M-G

Metabolic and Gymnastic Movements

Front Squats then Man Makers, Toes to Bar and DUs

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Every  2 minutes for 14 minutes (7 sets) do Front Squats

  • 5 reps @ 135lbs
  • 4 reps @ 150lbs
  • 3 reps @ 160lbs
  • 2 reps @ 170lbs
  • 1 rep @ 185lbs
  • 3 reps @ 170lbs
  • max reps @ 160lbs

Then AMRAP in 20 minutes

  • 6 x Man Makers @ 12kg
  • 9 x Toes to Bar
  • 30 x Double Unders

Results: 6 reps for the last round of the front squats.  For the metco 7 rounds plus 1 rep.

Bench Press then DUs, Pullups and Thrusters

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Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.

Front Squats then Kettlebell Swings, Pushups, Sandbag Thrusters, Row

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Every 3 minutes for 12 minutes

  • 4 x Front Squats

Then 3 rounds for max reps/calories

  • 1 minute Kettlebell Swings
  • 1 minute Pushups
  • 1 minute Sandbag Thrusters @ 30lbs
  • 1 minute Weighted Situps @ 16kg
  • 1 minute Row for calories
  • Rest 1 minute

Results:  Front Squat 115-135-165-175lbs.  Metcon 101-91-93 reps.

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.

Bench Press and Pullups then DUs and Situps

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Start with Annie… For time, 50-40-30-20-10 of

  • Double Unders
  • Situps

Then 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups (alternating pronated and supinated grips each round)
  • Rest 1 minute

Results:  Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips).  Bench Press @ 165lbs.