Category Archives: Movement Class

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.

Snatches and Overhead Squats

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EMOM for 6 minutes

  • 1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

  • Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
  • Second two rounds – 3 x Hang Snatch plus Overhead Squat
  • Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round. 

Then 6 rounds for time

  • 12 x Pullups
  • 9 x Power Snatch @ 65lbs
  • 6 x Overhead Squat @ 65lbs

Results:  For the Snatches 45-55-60-65-75-80lbs.  For the metcon 17:20 (started with 12 snatches, 9 OHS and 6  pullups but switched to the above halfway through since 6 pullups seemed too easy).

Front Squats then Run, Row, KBS and Thrusters

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Every 2 minutes for 12 minutes

  •  8 x Front Squats

Then AMRAP in 20 minutes of (taken from CF New England WOD from August 10)

  •  Run 200m
  •  Row 10 Calories (20 Calories on C2 Rower)
  •  20 x Kettlebell Swings @ 24kg
  •  20 x Wallballs/Sandbag Thrusters @ 15kg

Results:  Front Squats 95-105-115-125-135-145lbs. Metcon 3 rounds plus 200m + 20 cal + 8 reps.  

Bench Press then HSPU, Burpees and T2B

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Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

  • Station 1 – 8 x Bench Press @ 80%
  • Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

  • 6 x Handstand Pushups
  • 9 x Burpees
  • 12 x Toes to Bar

Results:  1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.