Category Archives: M

Metabolic Conditioning Movement

Kneel-Stand, Renegade Rows, KBS and DUs

By | | , , , ,
Comments Off on Kneel-Stand, Renegade Rows, KBS and DUs

8 rounds for time

  • 4 x Kneel-Stand with 50lbs Sandbag on Left Shoulder
  • 4 x Kneel-Stand with 50lbs Sandbag on Right Shoulder
  • 8 x Renegade Rows @ 14kg
  • 16 x Kettlebell Swings
  • 32 x Double Unders

Results:  For the kneel-stand, alternate legs for each rep.  Put the Sandbag on the floor to switch shoulders.  Definitely feel your core working with 50lbs on just one shoulder.  Probably should have gone heavier with the RRs, they were the easiest part.  Metcon 22:32.

Strict Presses and Pullups the Thrusters and Row

By | | , , , ,
Comments Off on Strict Presses and Pullups the Thrusters and Row

5 rounds of

  • 5 x Strict Press @ 75% of 1RM
  • Rest 30 seconds
  • 3-5 x Strict L-Sit Pullups
  • Rest 90 seconds

This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes

  • 19 x Sandbag Thrusters @ 30lbs (Should be 19 Wall Balls)
  • 9 Calorie Row (Should be 19 calories)

Results:  Used 105lbs for the Presses.  Metcon 5 rounds plus 25 reps (165 reps total) 

Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

By | | , ,
Comments Off on Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

EMOM for 10 minutes (5 rounds of each) rotate through each station

  • Station 1 – 5 x Strict Press @ 110lbs/50kg
  • Station 2 – 5 x Dumbbell Rows @ 24kg Left Hand then Right Hand (10 total)

Then for time do 27-21-15-9 of

  • Kettlebell Swings
  • TRX Atomic Pushups

Then for time

  • Row 1 mile/1500m

Results:  First Metcon 7:32, Row 7:43.  Hmmm almost like I planned it that way :).