Category Archives: M-W

Metabolic and Weightlifting Movements

Overhead Squats, Snatches and Double Unders

By | | , , , ,
Comments Off on Overhead Squats, Snatches and Double Unders

EMOM for 12 minutes cycle through the following (4 sets of each)

  • Station 1 – 5 x Standing Sots Press with Empty Bar
  • Station 2 – 5 x Overhead Squat with Empty Bar
  • Station 3 – 3 x Snatch Balance with Empty Bar

Then every 2 minutes for 10 minutes

  • 3 x Overhead Squat

Then 2019 Qualifier WOD #1 from Wodapalooza…

AMRAP in 9 minutes of

  • 3 x Power Snatch @65lbs
  • 3 x Overhead Squat @65lbs
  • 30 x DU
  • 6 x Power Snatch
  • 6 x OHS
  • 30 x DU
  • 9 x Power Snatch
  • 9 x OHS
  • 30 x DU
  • …etc

Results: Overhead Squats 65-75-85-95-100lbs. Metcon 4 rounds plus 14 reps.

Deadlifts and Burpees

By | | , , , ,
1 Comment

3 sets of the following

  • 3 x Bicycles (L+R=1)
  • 3 x Knee Tucks
  • Repeat for 3 rounds

Rest as needed between sets.

Then 6 sets of Deadlifts

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 – 1 x Deadlifts @ 85%
  • Set 4 – 5 x Deadlifts @ 75%
  • Set 5 – 3 x Deadlifts @ 85%
  • Set 6 – 1 x Deadlifts @ 95%

Then the “Down Up” WOD from Wodapalooza.

5 rounds of the down and back ladder 12-9-6-9-12 of

  • Deadlifts @ 225lbs
  • Bar Facing Burpees

Results: Deadlifts – 195-225-255-225-255-285lbs. Metcon 8:58, but forgot the last set of Burpees… I was so happy to be done with the Deadlifts!

Hotel Dumbbell Complex

By | | , , , ,
Comments Off on Hotel Dumbbell Complex

Another Hotel WOD.

3 sets of the following (total of 9 rounds), rest as needed between sets.

  • 3 x Stability Ball Knee Tucks
  • 3 x Stability Ball Side Knee Tucks Left
  • 3 x Stability Ball Side Knee Tucks Right
  • Repeat for 3 rounds

AMRAP in 12 minutes of the following complex

  • 3 x Single Dumbbell Power Clean Left @ 50lbs
  • 3 x Single Dumbbell Push Press Left
  • 3 x Single Dumbbell Overhead Reverse Lunge Left (r+l = 2 reps)
  • 3 x Single Dumbbell Snatch Left
  • Immediately repeat right
  • Repeat for 3 rounds
  • 9 x Burpees

For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.

Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

By | | , , , ,
1 Comment

2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.

Cleans and Double Unders

By | | , , ,
1 Comment

5 rounds of the following complex, increase weight per round

  • 3 x Hang Power Clean
  • 3 x Front Squat

Then taken from CF New England WOD from Feb 10, 2020.

Take 15 minutes and work up to a

  • 1 x Hang Squat Clean

Then AMRAP in 10 minutes

  • Round 1 – 30 x Double Unders + 1 x Hang Squat Clean @ 85% of 1RM from above
  • Round 2 – 30 x Double Unders + 2 x Hang Squat Clean
  • Round 3 – 30 x Double Unders + 3 x Hang Squat Clean
  • Etc. adding one Hang Squat Snatch per round until time is finished

Results: First Part – 65-80-95-110-115lbs. Second Part – 115-125-135-145-155-160lbs (new 1RM). Metcon – Used 135lbs 6 rounds plus 30 reps. All DU rounds unbroken.