Category Archives: M

Metabolic Conditioning Movement

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.

Cleans then KBS and Burpee Box Jumps

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Continuing the Invictus WODs for this week, this one taken from October 16.

Every 2 minutes for 20 minutes

  • 2 x Clean Liftoffs (focus on pushing down through the floor, pause just at the knee for each)
  • 1 x Power Clean

Then 5 rounds for time

  • 20 x Kettlebell Swings
  • 10 x Burpee Box Jump Overs

Results:  For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds.  Metcon 9:19.

Strict Press and Pullups then Wall Balls and Ring Dips

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Planning to follow the CF Invictus program for a week to see how that goes… this one is from October 15.

3 rounds for max unbroken reps of

  • Unbroken Strict Press @ 70-80% Body Weight
  • Rest 30 seconds
  • Unbroken Strict Pullups
  • Rest 3 minutes

Then for time of the following ladders

  • 10-9-8…3-2-1 x Sandbag Thrusters @ 15kg
  • 1-2-3…8-9-10 x Ring Dips

Results: Strict Press at 115lbs (70%). Reps 6-6-6. Pullup reps 12-8-6.  Metcon 11:28.