Category Archives: M

Metabolic Conditioning Movement

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters

 

Muscle Up Progessions then Back Squat and Dips with Rowing

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Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third).  Rest as needed between sets and exercises.

  • 10 Second False Grip Hang
  • 3 x False Grip Hang to Pullup
  • 5 x Ring Kipps
  • 5 x Muscle Up Transitions

EMOM for 10 minutes do (5 rounds of each):

  • Even minute – 5 x Back squat
  • Odd minute – 8 x Strict Ring Dips

Then for time:

  • Row 1000m

Results:  For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds.  Row in 3:45.

 

Back Squats and Pullups then Wall Balls, Box Jumps and Burpees

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EMOM for 12 minutes do:

  • Odd Minute: 5 x Back Squat increasing weight per round
  • Even Minute:  Max Effort Pullups (switch grip each set – Pronated/Supinated/Narrow)

Then do AMRAP in 12 mintues of:

  • 30 x Wall Balls
  • 20 x Box Jumps
  • 10 x Burpees

Results:  Worked up to 70kg with the back squats.  For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.