Category Archives: M

Metabolic Conditioning Movement

Bench Press and Rows then Pushups and Run

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Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Bench Press then Double Unders and Renegade Rows

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A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.

Every 2 minutes for 20 minutes

  • 2 x Bench Press
  • 8 x V-Ups

Then AMRAP in 10 minutes of

  • 20 x Double Unders
  • 1 x Renegade Rows @ 18kg
  • 20 x Double Unders
  • 2 x Renegade Rows
  • 20 x Double Unders
  • 3 x Renegade Rows
  • etc. until time is up

Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.

Pullups and Bench Press then Row, Thrusters and Burpees

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Five rounds of

  • 5 x Weighted Pullups
  • 16 x Alternating Dumbbell Bench Press (8 per hand)

Rest as needed between rounds.

Then for time

  • Row 1k
  • 30 x Dumbbell Thrusters
  • 20 x Burpees

Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.