Category Archives: M-G

Metabolic and Gymnastic Movements

Turkish Getups then two AMRAPs and a Tabata

By | | , , , , ,
1 Comment

Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

By | | , , , ,
Comments Off on Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

By | | , , , ,
Comments Off on Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

Every 3 minutes do:

  • 5 x Weighted Dips @ 25kg
  • 8 x Plyometric Pushups

Then do 3 rounds for time of:

  • 10 x Toes to Bar
  • 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
  • 30 x Situps
  • 40 x Kettlebell Swings

Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired.  For the metcon… a really hard 19:32.

 

Saturday Workout – 12.12.2015

By | | , , , ,
Comments Off on Saturday Workout – 12.12.2015

Part A:  5 minute AMRAP of:

  • 15 x Ball Slams
  • 20 x Weighted Reverse Lunges @ 15kg per hand

Part B:  5 minute AMRAP of:

  • 200m Row
  • 10 x Burpees

Part C:  5 minute AMRAP of:

  • 10 x Pushup + Crossover Knee Tucks
  • 10 x TRX Rows

Part D:  5 minute AMRAP of:

  • 10 x Wall Balls
  • 20 x Double Unders

Results:  Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds