Movement Class – Page 10 – Fitness Managed

Row, DB S2OH, DB HPC, and DB Reverse Lunges

By cbroccoli | 21/05/2025 - 07:05 |21/05/2025 Chipper, M-W, Medium Weights, Time Based, Uncategorized, Very Long (>20 min)

AMRAP in 21 minutes

7 x Dumbbell Hang Power Clean @ 14kg per hand
7 x Dumbbell Shoulder to Overhead
7 x Dumbbell Front Rack Reverse Lunges (l+r=1rep)
21 Calorie Row

Results: 6 rounds plus 33 reps (up to 12 calories).

Row and Bike

By cbroccoli | 19/05/2025 - 07:04 |19/05/2025 Body Weight, Couplet, M, Task Based, Very Long (>20 min)

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Saw a Strret Parking workout format which looked interesting and fit with what I wanted to do today…

3 rounds of

Row 400m @ easy pace
Row 200m @ moderate pace
Row 100m @ hard pace
Rest 1 minute
Bike 800m @ easy pace
Bike 400m @ moderate pace
Bike 200m @ hard pace
Rest 1 minute

Results: 26:58. Zones 2-3-4 (40%-25%-12%) according to Garmin.

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

T2B, Pushups, Bent Rows and Back Squats

By cbroccoli | 08/05/2025 - 06:41 |08/05/2025 Chipper, Medium (< 15 min), Medium Weights, Task Based, W-G

For time

10 x Strict Toes to Bar
20 x Barbell Bent Rows @ 50kg/110lbs
30 x Back Squats @ 50kg/110lbs
40 x Pushups
30 x Back Squats
20 x Barbell Bent Rows
10 x Strict Toes to Bar

Results: Just a quick one today… 11:00.

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

By cbroccoli | 07/05/2025 - 06:44 |08/05/2025 Light Weights, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W

3 rounds of

10 x Bench Press @ heavier than last time
10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

2 x Kettlebell Clean and Press @ 14kg per hand
2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
4 x Kettlebell Clean and Press
4 x Alternating Kettlebell Front Racked Reverse Lunges
6 x Kettlebell Clean and Press
6 x Alternating Kettlebell Front Racked Reverse Lunges
etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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