Category Archives: Movement Class

Pullups and Handstand Pushups then Run, KBS and Sandbag Thrusters

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EMOM for 12 minutes

  • Even Minute – 3 x Deficit Handstand Pushups with 25lbs plate
  • Odd Minute – 3 x Weighted Pullups @ 30lbs

Then, taken from CF New England WOD from May 13, 3 rounds

  • Run 800m
  • 40 x Kettlebell Swings
  • 40 x Sandbag Thrusters @ 30lbs

Results:  Metcon 26:15.  Running WODs always kill me.  Didn’t expect it to take so long.  800m in 3:36 in the first round, 4:15 in the last.

Cleans, Presses, Burpees and DUs

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Every 2 minutes for 10 minutes

  • 3 x Power Clean and Strict Press

Then AMRAP in 10 minutes of

  • 6 x Power Clean @ 110lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Rest 5 minutes then AMRAP in 10 minutes of

  • 6 x Push Press @ 95lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Results:  Clean and Press 95-115-125-130-135lbs.  Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

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3 rounds of

  • 5 x TRX Dumbbell Split Squats Left Leg
  • 5 x TRX Dumbbell Split Squats Right Leg
  • 5 x Plate Walks
  • Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

  • Ring Dips
  • Dumbbell Squat Cleans @ 14kg
  • Box Jumps

Results: For the Split Squats 10-14-16kg per hand.  Metcon 9:16.

Row, Deadlifts and Toes to Bar

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3 rounds

  • 10 x Abmat Situps
  • 20 x Shoulder Taps each side in Plank or Bear Position
  • 30 x Mountain Climbers

Then AMRAP in 5 minutes

  • Row 10 Calories
  • 5 x Deadlifts @ 220lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 10 x Deadlifts @ 185lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 15 x Deadlifts @ 155lbs
  • Max Reps Toes to Bar

Results:  Metcon – 27-21-18 reps Toes to Bar.   The 10 calories took 1:30, so pick a Row distance that is close to this if using a ConceptII.