Category Archives: M-W

Metabolic and Weightlifting Movements

Back Squats then Row, Push Press and Step Ups

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Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat at a heavier weight than on Nov 9

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 55-60% from Part 1

Then 3 rounds for time (modified CF New England WOD from Nov 19)

  • Row 40 calories
  • 20 x Single Dumbbell Push Press @ 16kg (10 per side)
  • 10 x Single Dumbbell Step Ups @ 16kg (5 per side)

Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).

Med Ball Core Work then KBS and SL Deadlifts

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 5 rounds for time of

  • 20 x Kettlebell Swings @ 24kg
  • 3 x Single Leg Deadlift @ 24kg Left
  • 3 x Single Leg Deadlift @ 24kg Right

Results: Metcon 7:01.

Ab Work then SDL and DUs

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A couple of ab workouts from Kari Pierce’s Instagram…

4 rounds of 30 seconds on/30 seconds off

Get in Russian Twist position without any weight, then simulate rope climb with arms.

Then a 1-10 ladder of

Then for time a 2-4-6…20 ladder of

  • Single Leg Deadlift @ 15kg (do all reps on one leg before switching to next)
  • Between each round 30 Double Unders

Results: Interesting combo, Single Leg Toe Touches were hard as were the SDL, even with the light weight. Metcon 17:22.

Handstand Hold, V-Ups and KBS then DUs and DLs

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EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).

Deadlifts, KBS and Bench Press

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5 rounds of

  • 3 x Bench Press

Then 4 rounds of

  • 3 x Deadlift

Work up to the working weight for the next round.

For time 10-20-30-40-50 of

  • Kettlebell Swings @ 24kg
  • Between each round stop and do 3 x Deadlift @ 225lbs

Results: Bench Press 135-155-185-190-195(x2)lbs. Deadlift warm up 155-170-185-205lbs. Metcon 9:29.