Category Archives: Movement Class

Cleans and T2B

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Inspired by the CF Invictus WOD from October 30, 2018. 

EMOM for 5 minutes

  • 1 x Hang Clean @ 110lbs
  • 1 x Front Squat @ 110lbs

Rest 1 minute, then EMOM for 6 minutes

  • 1 x Hang Clean @ 120lbs
  • 1 x Front Squat @ 120lbs

Rest 1 minute then EMOM for 6 minutes

  • 1 x Squat Clean @ 135lbs

Then for time do 5 rounds of

  • 10 x Hang Squat Clean @ 110lbs
  • 10 x Toes to Bar

Results: For the first part just set the EMOM timer to 19 minutes.  For the Metcon 15:44.  Really  a killer on the forearms. 

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.

Front Squats then Man Makers, Toes to Bar and DUs

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Every  2 minutes for 14 minutes (7 sets) do Front Squats

  • 5 reps @ 135lbs
  • 4 reps @ 150lbs
  • 3 reps @ 160lbs
  • 2 reps @ 170lbs
  • 1 rep @ 185lbs
  • 3 reps @ 170lbs
  • max reps @ 160lbs

Then AMRAP in 20 minutes

  • 6 x Man Makers @ 12kg
  • 9 x Toes to Bar
  • 30 x Double Unders

Results: 6 reps for the last round of the front squats.  For the metco 7 rounds plus 1 rep.