Category Archives: Movement Class

Sumo Deadlifts then KBS, Cleans and Press

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4 rounds of

Then for time

  • 20 x Kettlebell Swings
  • 15 x Power Clean and Press @ 110lbs/50kg
  • 20 x Kettlebell Swings
  • 12 x Power Cleans and  Press
  • 20 x Kettlebell Swings
  • 9 x Power Cleans and Press
  • 20 x Kettlebell Swings
  • 6 x Power Cleans  and Press
  • 20 x Kettlebell Swings
  • 3 x Power Cleans and Press

Results:  Bodyweight is still 165lbs/75kg.  Metcon in 15:43. 

Cleans then Thrusters, Box Jumps, T2B and L-Sits

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3 rounds of

  • 5 x Hang Cleans
  • Rest 2 minutes

Then immediately following the last rest do 3 rounds of

  • 5 x Power Clean
  • Rest 2 minutes

Focus on slow, steady, touch and go reps.

Then AMRAP in 12 minutes of

  • 12 x Sandbag Thrusters with Sandbag on Shoulder, alternating shoulders with each rep
  • 12 x Box Jumps
  • 12 x Toes to Bar

Results:  Hang Cleans 95-105-115lbs.  Cleans 125-135-140lbs.  Failed on the 4th rep of the final round  so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.

Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

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EMOM for 10 minutes (5 rounds of each) rotate through each station

  • Station 1 – 5 x Strict Press @ 110lbs/50kg
  • Station 2 – 5 x Dumbbell Rows @ 24kg Left Hand then Right Hand (10 total)

Then for time do 27-21-15-9 of

  • Kettlebell Swings
  • TRX Atomic Pushups

Then for time

  • Row 1 mile/1500m

Results:  First Metcon 7:32, Row 7:43.  Hmmm almost like I planned it that way :).

Power Snatch then Snatches, Double Unders and Pullups

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Every two minutes for 12 minutes

  • 3 x Power Snatch

The next part is taken from the CF New England WOD from Feb 5.

AMRAP in 15 minutes of

  • 25 x Double Unders
  • 5 x Power Snatch @ 75% of 3 rep max
  • 25 x Double Unders
  • 10 x Strict Pullups

Results:   Power Snatch 65-75-80-95-100-105lbs.  Metcon 5 rounds plus 21 reps.

Back Squats and Ring Dips then Back Squats and Devil Presses

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5 rounds

  • 3 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Ring Dips
  • Rest 2 minutes

Then for time

  • 100 x Back Squats @ 95lbs/43kg
  • EMOM stop and do  3 x Devil Press (Man Makers without the Renegade Rows) @ 14kg per hand

Results:  For the Back Squats 135-165-185-195-200lbs.  Metcon in 10:58.