Category Archives: Movement Class

Core Work then Deadlifts and Pullups, Thrusters and Kettlebell Swings

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4 rounds of

  • 10 x TRX Dynamic Plank (l+r=1 rep)
  • 10 x TRX Side Plank with Dip Left
  • 10 x TRX Side Pland with Dip Right
  • 10 second L-Sit

Every 3 minutes for 9 minutes

  • 1.1.1 Deadlift @ 80-85% of 1RM (take 5-10 seconds between reps to reset)
  • 3 x Weighted Pullups @ 20kg

EMOM for 14 minutes alternating

  • Even minutes – 10 x Landmine Thrusters @ 55lbs
  • Odd minutes – 10 x Kettlebell Swings @ 32kg

Results: Used 275lbs/125kg for the Deadlift. First time really doing Landmines as part of a WOD. Really worked out well, need to include more of it :-).

Bench Press then Deadlifts and Burpees

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5 rounds and work up to a heavy

  • 6 x Bench Press

Then every 2 mintues for 6 minutes

  • Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

  • 4 x Deadlift @ 60%
  • 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

  • 6 x Deadlift at 50%
  • 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

  • 8 x Deadlift @ 40%
  • 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.

Muscle Up Progressions and a Bike HIIT Routine

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Accumulate 1 minute L-Sit, every time you break

  • 8 x Cable Pull Downs

Making use of the new cable/pully system. Sitting on Bench with bar grip at eye level, pull down to waist.

EMOM for 10 minutes

  • 5 x Russian Pushups
  • 2 x Archer Pullups (1 per side)

Every 3 minutes for 9 minutes

  • Max unbroken Pronated Grip Pullups (Chin Ups)

Finisher… Bike HIIT Routine

  • 6 x 15 sec work/60 sec rest
  • 6 x 30 sec work/60 sec rest
  • 1 x 45 sec work

Results: Used 70lbs for the Pulldowns Pullups 10-7-7. On my bike, used a baseline resistance of 18 for the HIIT routine.

Presses then Row, T2B and Power Clean

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Strength part is inspired by the RepWerks Jan 11 WOD. Metcon is inspired by Atomic Crossfit’s MannaAndQuail WOD…

5 sets of

  • 6 x Strict Press + 4 x Push Press @ 65%-70% of 1RM
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 8 x Dumbbell Strict Press Seated on Floor @ 14kg

Then AMRAP in 12 minutes of

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 Cal Row
  • 4 x Hang Power Cleans @ 125lbs/56kg

Results: Used 100lbs for the Presses, nice combo, really made my shoulders burn. Metcon 3 rounds plus 6 cal. Ended up with singles on the Cleans to reset the hook grip.