Category Archives: Movement Class

Presses and Font Squats then Cleans, Pullups and OH Reverse Lunges

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4 rounds, rest as needed between rounds

  • 10 x Strict Press @ 60%
  • 8 x Strict Press @ 65%
  • 8 x Strict Press @ 70%
  • 8 x Strict Press @ 75%

Then 4 rounds of Front Squat, rest as needed between rounds

  • 10 x Front Squat @ 60%
  • 8 x Front Squat @ 65%
  • 8 x Front Squat @ 70%
  • 8 x Front Squat @ 75%

Then AMRAP in 12 minutes of

  • 6 x Hang Power Clean @ 65lbs
  • 6 x Overhead Reverse Lungs @ 65lbs (r+l=1 rep)
  • 6 x Pullups

Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.

Deadlifts, T2B and Thrusters plus an Upper Body Complex

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then, based on the “KingShark” WOD from Atomic CF, 5 rounds for time

  • 20-16-12-8-4 x Double Dumbbell Deadlifts @ 16kg
  • 15-12-9-6-3 x Toes to Bar
  • 10-8-6-4-2 x Double Dumbbell Thrusters @ 16kg

Then based on a HeatherBlackfit WOD on Instagram… 3 rounds of the following complex (try to complete all without putting the dumbbells down)

  • 15 x Seated Dumbbell Upright Rows/High Pulls
  • 15 x Seated Dumbbell Hammer Curls
  • 12 x Seated Dumbbell Strict Press

Results: Daedlift 185-205-215-225-235lbs. Metcon 8:20. DB complex @ 8kg.

Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes

  • 10 x Dips

Then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Hang Power Clean @ 16kg per hand

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Push Press @ 16kg per hand

Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.

Back Squats and Pullups then DUs, Pushups and Burpee BJs

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Rebuilding after 2 weeks of doing nothing on vacation.

3 rounds of

  • 10 x Russian Twist @ 10kg (over and back is one rep)
  • 20 x Abmat Situps

Then EMOM for 20 minutes

  • Odd Minute – 5 x Back Squat @ 65% of 1RM
  • Even Minute – 5 x Strict Pullups

Then 5 rounds for time

  • 25 x Double Unders
  • 15 x Pushups
  • 5 x Burpee Box Jumps

Results: For the back squats, used 155lbs/70kg. Metcon 9:22.

TGUs then DUs, Pullups, BJOs, DB Squat Cleans and Situps

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3 rounds of

  • 3 x Turkish Getups per Side @ 14kg

3 rounds (18 minutes total)

  • 1 Minute Double Unders
  • 1 Minute Strict Pullups
  • 1 Minute Box Jump Overs
  • 1 Minute Dumbbell Squat Clean @ 16kg
  • 1 Minute Abmat Situps
  • Rest 1 Minute

Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.