Category Archives: M-G

Metabolic and Gymnastic Movements

Lunges and Pullups then Snatch and Row

By | | , , , , ,
Comments Off on Lunges and Pullups then Snatch and Row

E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

By | | , , , , , ,
Comments Off on EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Cleans and Front Squats, then Wallballs and Toes to Bar

By | | , , , ,
Comments Off on Cleans and Front Squats, then Wallballs and Toes to Bar

A.  Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.

B. Power Cleans. Return the bar to the floor after every rep.

  • 5 x @ 30Kg
  • 5 x @ 40Kg
  • 5 x @ 50Kg
  • 3 x @ 60Kg
  • 3 x @ 70Kg
  • 2 x @ 70Kg
  • 1 x @ 70Kg

C. Then 21-15-9 of:

  • Wallballs
  • Toes to Bar

Results:  Part C: 5:31.

Snatches, Toes to Bar and Thrusters

By | | , , , ,
Comments Off on Snatches, Toes to Bar and Thrusters

Not for time perform 5 rounds of:

  • 5 x Heavy Dumbbell Snatches per Hand

Then for time perform a reverse ladder (10-9-8-7-6-5-4-3-2-1) of the following:

  • Toes to Bar
  • Dumbell Thrusters @ 14kg per hand

Results:  For snatches, used 28kg dumbbell.  For the metcon around 8:30.

 

Weighted Pullups plus Dips, Lunges and Burpees

By | | , , , ,
2 Comments

Not for time do the following Pullup complex, rest as needed between sets:

  • 3 x Weighted Pullups @ 15kg
  • 2 x Chinups (no weight)
  • 2 x Hammer Grip Pullups (no weight)

The AMRAP in 12 minutes of:

  • 3 x Reverse Lunges per Leg @ 45kg
  • 6 x Dips
  • 9 x Burpees

Results:  6 rounds plus 3 x Lunges and 3 x Dips.