Category Archives: Movement Class

Core Work then Glute Bridges and Row

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Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.

  • Single Leg Knee Tuck Left
  • Single Leg Knee Tuck Right
  • Knee Tuck
  • Single Leg V-Up Left
  • Single Leg V-Up Right
  • V-Up

Then 5 rounds of

  • 5 x Weighted Glute Bridges

Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest

  • Row

Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories

Overhead Squats then DUs, T2B and Squat Snach

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3 rounds of Sots Presses

  • 2 x Standing Sots Press @ 45lbs (empty bar)
  • 2 x Half Squat Sots Press @ 45lbs
  • 2 x Full Squat Sots Press @ PVC Pipe

Raise heels with some 5kg plates if necessary.

Then 3 rounds of

  • 5 x Overhead Squats @ 45lbs

Then still with an empty bar complete 3 rounds of

Then 5 rounds of

  • 5 x Overhead Squat @ 75lbs

Then AMRAP in 15 minutes of

  • 60 x Double Unders
  • 20 x Toes to Bar
  • 10 x Squat Snatch @ 65lbs

Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.

Bench Press then Deadlifts, TRX Atomic Pushups and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Bench Press @ Body Weight

Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.

5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds

  • 7 x Deadlifts @ Body Weight
  • 9 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Body Weight 165lbs. Metcon 221 reps.

  1. 2 rounds +7 reps / 49 reps total
  2. 2+5 / 46
  3. 2+3 / 45
  4. 2 / 42
  5. 1+18 / 39

Snatches and Overhead Squats

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Goat day today working on Overhead Squats and Squat Snatch.

EMOM for 5 minutes

  • 1 x Overhead Squat @ 45lbs (empty bar)

Take 15 minutes and work to a heavy complex of

  • 1 x Hang Power Snatch
  • 1 x Overhead Squat
  • 1 x Hang Squat Snatch

Then 3 rounds of

Then take 15 minutes to work up to a heavy

  • 1 x Overhead Squat

Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.