Category Archives: Movement Class

Core Work then Presses and Wall Balls

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4 rounds of

  • 10 x TRX Pike Press
  • 20 x TRX Mountain Climbers

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Strict Press @ 65%
  • Set 2 – 3 x Strict Press @ 75
  • Set 3 -2 x Strict Press @ 80
  • Set 4 -2 x Strict Press @ 85
  • Set 5 -1 x Strict Press @ 90%
  • Sets 6-10 -1 x Push Press @ 90%

Then for time, Karen

  • 150 x Sandbag Thrusters

Results: Strict Presses 95-105-120-130-135lbs. Metcon 7:43.

Back Squats, Ring Pullups, Dumbbell Press, then KBS and DUs

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3 sets of

  • 3 x Back Squats (33X1 tempo)

Rest as needed between sets.

Then 5 rounds

  • 3 x L-Sit Ring Pullups
  • Rest 30 seconds
  • 10 x Seated Alternating Dumbbell Press @ 18kg
  • Rest 90 seconds

For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.

Then for time 10-20-30-40-30-20-10 of

  • Kettlebell Swings @ 24kg
  • Between each set do 30 x Double Unders

Results: Back Squats 135-165-185lbs. Metcon 9:26.

Cleans, Pushups, Deadlifts and V-Ups

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean
  • 3 x Front Squats

Then every 2 minutes for 10 minutes

  • 3 x Hang Squat Cleans

Then AMRAP in 12 minutes

  • 9 x Power Clean @ 115lbs
  • 12 x Ring Pushups
  • 15 x Deadlifts @ 115lbs
  • 18 x V-Ups

Results: Cleans 115-125-135-145-115lbs. Metcon 3 rounds plus 31 reps.

Overhead Squats

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3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then take 15 minutes and work on Snatch Balance. Increase weight if possible.

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 75lbs
  • Set 2 – 3 x Overhead Squat @ 85lbs
  • Set 3 – 2 x Overhead Squat @ 95lbs
  • Set 4 – 1 x Overhead Squat @ 85lbs
  • Set 5 – 1 x Overhead Squat @ 95lbs
  • Set 6 – 1 x Overhead Squat @ 100lbs

Results: Not one of the greatest session everything seemed difficult, tight, slow. OHS 75-85-95-95-100-100lbs.