Category Archives: Movement Class

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Handstand Walks then Deadlifts and HSPU

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3 rounds of

  • 5 x Plate Walks (L+R up/down is one rep)

Then take 15 minutes to work on Handstand Walk.

Then 4 sets of

  • Set 1 – 5 x Deadlift @ 45%
  • Set 2 – 5 x Deadlift @ 55%
  • Set 3 – 5 x Deadlift @ 65%
  • Set 4 – 5 x Deadlift @ 70%

Then EMOM for 15 minutes

  • 1 x Deadlift @ 75%
  • 3 x Handstand Pushups

Results: 1 RM DL is 300lbs so used 135-165-195-210lbs for the first deadlift part, and 225lbs for the final part.

Strict Press then Sandbag G2OH and Bear Complex

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Every 3 minutes for 15 minutes (5 rounds)

  • 5 x Strict Press @ 75% + 5 x DB Rows per side

Then a Street Parking workout from Instagram…

5 rounds for time of (time cap 20 minutes)

  • 15 x Sandbag Ground to Overhead
  • 10 x Sandbag Bear Complex

Bear Complex: Power Clean-Front Squat-Push Press-Back Squat-Push Press. You can combine the PC-FS-Push Press into a single Cluster so that they are all a single move. Makes it more of a metcon than the single movements for weight.

Results: Strict Press @105lbs, Rows @ 24kg Dumbbells. Metcon ued a 70lbs Sandbag, 3 rounds plus 5 reps.