Category Archives: Movement Class

Push Press, T2B and BJ Overs

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Inspired by CF New England

Take 15 minutes and work up to a heavy

  • 10 x Push Press

Then AMRAP in 14 minutes

  • 2 x Push Press
  • 2 x Toes to Bar
  • 2 x Box Jump Overs
  • 4 x Push Press
  • 4 x Toes to Bar
  • 4 x Box Jump Overs
  • etc. adding 2 reps until time is up

Results:  For the Push Press worked up to 115lbs (65-80-95-110-115). For the metcon completed the round of 16 plus 22 reps. 

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Bench Press then DUs, Pullups and Thrusters

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Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.

Muscle Up Practice then Cleans and Double Unders

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EMOM for 12 minutes (4 rounds of each) step through the three stations going for full range of motion

  • Station 1 – 5-6 x Ring Muscle Up Transitions
  • Station 2 – 5-6 x Ring Dips
  • Station 3 – 5-6 x Strict Bar Pullups

Then 5 rounds, rest 2 minutes between rounds

  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Lift off plus Squat Clean

Then  AMRAP in 12 minutes of

  • 3 x Hang Squat Clean @ 95lbs
  • 30 x Double Unders
  • 6 x Hang Squat Clean
  • 30 x Double Unders
  • 9 x Hang Squat Clean
  • etc.

Results:   For the cleans 65-95-100-105-110lbs.  Metcon, 4 rounds (round of 15) plus 3 reps.  For the transitions, had one leg straight and the other bent to push off of.  Moved the bent leg farther out to reduce the amount of assistance it could give.