Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.
Then 5 rounds of
Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest
Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories
Hotel workout from the Box Programming on Instagram.
Using a single Dumbbell, for time 21-15-9
Rest 2 minutes, then for time 30-15 of
Rest 2 minutes, then for time
Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.
3 rounds alternating sets, complete all reps with one leg then switch to other leg
I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.
Then 5 rounds for time (20 minute time cap)
Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.
Every 3 minutes for 15 minutes (5 rounds)
Then a Street Parking workout from Instagram…
5 rounds for time of (time cap 20 minutes)
Bear Complex: Power Clean-Front Squat-Push Press-Back Squat-Push Press. You can combine the PC-FS-Push Press into a single Cluster so that they are all a single move. Makes it more of a metcon than the single movements for weight.
Results: Strict Press @105lbs, Rows @ 24kg Dumbbells. Metcon ued a 70lbs Sandbag, 3 rounds plus 5 reps.
Based on the CF Invictus WOD from December 6.
Every 2 minutes for 12 minutes (6 rounds)
Then 4 rounds for time
Results: Back Squats 165-185-195-205-215-195lbs. Got 4 reps in the last round. Metcon 16:23 (I misread the original and it should only be 3 rounds so your choice…it did seem really hard). First round unbroken and took only 2:48, last round took 5:03.