Category Archives: M

Metabolic Conditioning Movement

Core Work then Presses and Wall Balls

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4 rounds of

  • 10 x TRX Pike Press
  • 20 x TRX Mountain Climbers

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Strict Press @ 65%
  • Set 2 – 3 x Strict Press @ 75
  • Set 3 -2 x Strict Press @ 80
  • Set 4 -2 x Strict Press @ 85
  • Set 5 -1 x Strict Press @ 90%
  • Sets 6-10 -1 x Push Press @ 90%

Then for time, Karen

  • 150 x Sandbag Thrusters

Results: Strict Presses 95-105-120-130-135lbs. Metcon 7:43.

Back Squats, Ring Pullups, Dumbbell Press, then KBS and DUs

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3 sets of

  • 3 x Back Squats (33X1 tempo)

Rest as needed between sets.

Then 5 rounds

  • 3 x L-Sit Ring Pullups
  • Rest 30 seconds
  • 10 x Seated Alternating Dumbbell Press @ 18kg
  • Rest 90 seconds

For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.

Then for time 10-20-30-40-30-20-10 of

  • Kettlebell Swings @ 24kg
  • Between each set do 30 x Double Unders

Results: Back Squats 135-165-185lbs. Metcon 9:26.

V-Ups and Mountain Climbers then TRX Split Squats and Deadlifts then Row, KB Swings and DUs

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4 sets of the following complex, rest as needed between sets

  • 8 x Alternating Single Leg V-Up (4 per leg)
  • 8 x Mountain Climber (L+R = 1 Rep)
  • Repeat for 2 rounds

Then 4 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Split Squats with 30lbs sandbag on shoulder

Then 2 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Single Leg Deadlift with 24kg Kettlebell

Then 6 rounds for total reps/calories, set EMOM timer for 23 minutes

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Kettle Bell Swings @ 24kg
  • 1 Minute Rest

Results: TRX Split Squats and Deadlifts were very difficult and unstable but got through them. Metcon 54-55-54-48-44-48 reps.

Core Work then OHS and a Pair of Tabatas

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Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.

4 sets of the following (taken from Kari Pearce’s post on Instagram)

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers (R+L=1 rep)
  • Repeat for 5 rounds

Then 3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 65lbs
  • Set 2 – 3 x Overhead Squat @ 75lbs
  • Set 3 – 1 x Overhead Squat @ 85lbs
  • Set 4 – 5 x Overhead Squat @ 75lbs
  • Set 5 – 3 x Overhead Squat @ 85lbs
  • Set 6 – 1 x Overhead Squat @ 95lbs

Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between

  • Tabata 1 – Row
  • Tabata 2 – Pushups

Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.

Pullups and HSPU then KBS and Burpees

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3 rounds of

Then 5 rounds

  • 3 x Weighted Pullups
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups @ 5 cm / 2 inch
  • Rest 90 seconds

Then for time

  • 300 x Kettlbell Swings @ 24kg
  • EMOM stop and do 4 x Burpees

Results: Metcon 17:54.