Category Archives: Movement Class

Deadlifts then KBS, Pullups and HSPU

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Every 2 minutes for 12 minutes

  • 5 x Deadlift @ 70%
  • 3 x Deadlift @ 80%
  • 1 x Deadlift @ 85%
  • 5 x Deadlift @ 80%
  • 3 x Deadlift @ 85%
  • 1 x Deadlift @ 90%

Then 5 rounds for time

  • 12 x Kettlebell Swings
  • 9 x Ring Dips
  • 6 x Strict Pullups

Results: Deadlifts 210-240-265-240-265-285lbs. Metcon 8:24.

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.