Category Archives: M-G

Metabolic and Gymnastic Movements

Front Squats then Toes to Bar, Wall Balls and Double Unders

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Not for time  do Front Squats working up to a heavy max.

  • 5 x 155lbs / 70kg
  • 5 x 165lbs
  • 3 x 170lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 1 x 195lbs / 88kg

Then do AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Rest 3 minutes and then AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Results:  First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.

Dips and Kettlebells followed by a Tabatta

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Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:

  • 10 x Ring Dips
  • 20 x Kettlebell Swings @ 70lbs/32kg

Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.

Results:  For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings).  For the assault bike, 43 calories.  For the DUs, 154.

Front Squats then Thrusters and Pullups

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Not for time, warm up with 2 rounds of:

  • 10 x Pushups
  • 10 x Goblet Squats @ 16 then 24kg
  • 10 x Reverse Rows @ 45 degrees
  • 2 x Wall Walks

Every 4 minutes for 20 minutes do:

  • 5 x Front Squats @ 155lbs/70kg
  • 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

  • 9 x Thrusters @ 95 lbs/43kg
  • 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.