Category Archives: M

Metabolic Conditioning Movement

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.

Front Squats then Run, Row, KBS and Thrusters

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Every 2 minutes for 12 minutes

  •  8 x Front Squats

Then AMRAP in 20 minutes of (taken from CF New England WOD from August 10)

  •  Run 200m
  •  Row 10 Calories (20 Calories on C2 Rower)
  •  20 x Kettlebell Swings @ 24kg
  •  20 x Wallballs/Sandbag Thrusters @ 15kg

Results:  Front Squats 95-105-115-125-135-145lbs. Metcon 3 rounds plus 200m + 20 cal + 8 reps.  

Deadlifts then KBS, Reverse Lunges and Box Jumps

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The deadlift part is a repeat from last week taken from the CF Invictus WOD from today.  Should be good at building good Deadlift stability…

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then do 5 rounds for time of

  • 24 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge with Kettlebell in Goblet position (R+L = 2 reps)
  • 12 x Box Jumps

Results:  Deadlift 155-185-210-230-240lbs (ended at 255lbs last time).  Metcon in 13:41.

Snatches then Thrusters, DB Snatches and DUs

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5 rounds of the following

  • 2 x Hang Snatch
  • 1 x Snatch

Increase weight per round, rest 2 minutes per round

Then AMRAP in 15 minutes of

  • 30 x Walballs/Sandbag Thrusters
  • 30 x Alternating Dumbbell Snatch @ 20kg
  • 30 x Double Unders

Results:  For the snatches 65-80-95-105-95lbs.   For the Metcon 2 rounds plus 72 reps (finished the 3rd round anyway since it was only 18 double unders).

Clusters, Burpees and Box Jumps

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Start with 3 rounds of

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Then do 3 rounds of

1.1.1 Clusters

Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.

Then for time

  • 30 x Box Jumps
  • 5 x Clusters @ 95lbs
  • 20 x Box Jumps
  • 5 x Clusters @ 95.lbs
  • 10 x Box Jumps
  • 5 x Clusters @ 95lbs
  • 10 x Burpees
  • 5 x Clusters @ 95lbs
  • 20 x Burpees
  • 5 x Clusters @ 95lbs
  • 30 x Burpees

Results:  For the clusters ended up with 115lbs.  For the metcon finished in 13:25.