Category Archives: M-W

Metabolic and Weightlifting Movements

Core Work then Deadlifts and Kettlebell Swings

By | | , , , ,
1 Comment

Not for time do 3 rounds of

  • 10 x Barbell Rollouts
  • 10 x TRX Pike Press
  • 10 x Russian Twist @ 14kg

For time

  • 10 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 8 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 6 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 4 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 2 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings

Results: Metcon 12:38

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

By | | , , , ,
1 Comment

Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

By | | , , , ,
Comments Off on Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

EMOM for 10 minutes

  • 1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

  • 60 seconds Sandbag Thrusters
  • 60 seconds rest
  • 60 seconds Power Cleans @ 110lbs/50kg
  • 60 seconds rest
  • 60 seconds Kettlebell Swings
  • 60 seconds rest
  • 60 seconds Burpees
  • 60 seconds rest

Results: Deadlifts were a bit too easy.  Should have probably gone with 265lbs/120kg (next time).  For the metcon 95/85/77 reps.