Category Archives: M-W

Metabolic and Weightlifting Movements

Front Squats and Toes to Bar then DUs, Front Squats and Power Cleans

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Every 2 minutes for 20 minutes alternate

  • Odd rounds – 4 x Front Squats
  • Even rounds  – 5 x Strict Toes to Bar

Then 5 rounds for time

  • 21 x Double Unders
  • 15 x Front Squat @ 95lbs
  • 9 x Power Cleans @ 95lbs

Results: Front Squats 115-135-155-170-185lbs.  AMRAP 13:18.

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Snatches then Snatches and Burpees (Games workout 13.1)

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Every 2 minutes for 12 minutes

  • 1 x Hang Power Snatch
  • 1 x Power Snatch

AMRAP in 17 Minutes

  • 40 x Burpees
  • 30 x Power Snatches @ 45lbs
  • 30 x Burpees
  • 30 x Power Snatches @ 75lbs
  • 20 x Burpees
  • 30 x Power Snatches @ 100lbs
  • 10 x Burpees
  • Max reps Power Snatches @ 120lbs

Results:  Snatches 65-75-80-95-95-95.  Metcon 162 reps (stopped at 12 snatches at 100lbs).

Back Squats and Dumbbell S2OH then Snatches and Burpees

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Four rounds of

  • 6 x Back Squats
  • 8 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Rest 2 minutes

Then for time do 9 rounds of the following ladder

  • 10-8-6-4-2-4-6-8-10 x Dumbbell Snatch Total @ 21kg
  • 2-4-6-8-10-8-6-4-2 x Burpees

Results:  For the back squats 135-165-185-195.  For the metcon 7:34.