Category Archives: Movement Class

Med Ball Core Work then KBS and SL Deadlifts

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 5 rounds for time of

  • 20 x Kettlebell Swings @ 24kg
  • 3 x Single Leg Deadlift @ 24kg Left
  • 3 x Single Leg Deadlift @ 24kg Right

Results: Metcon 7:01.

Sandbag Complex

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Finally able to get to Landi so I could fill the Sandbag we packed in the suitcase. Don’t have a scale so estimating the weight based on the 25kg bag of sand I used.

AMRAP in 20 minutes

  • 10 x Sandbag Reverse Rows @ 20kg
  • 10 x Sandbag Shoulder to Overhead
  • 10 x Sandbag Front Squat

Results: 10 rounds plus 20 reps.

Shoulder Strength plus Double Unders

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Trying out some shoulder strength work as rehab.

  • 10 x Banded Pull
  • 10 x Banded Press
  • 30 x Banded Pulses (10 down, 10 middle, 10 up)
  • 30 second Palloff Press

Double Under Flight Simulator. For time

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 x Unbroken Double Unders

Results: Metcon 9:37. Missed on the outbound round of 20 and the return round of 40. Otherwise needed only one attempt at each.