Category Archives: Movement Class

Pullups and HSPU then Row, Deadlifts and TRX Atomic Pushups

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Not for time do 5 rounds of

  • 5 x L-Sit Pullups
  • 5 x Deficit Handstand  Pushups
  • Rest 2 minutes

Then for max Atomic Pushups, against a 5 minute running clock do

  • 500m Row
  • 5 x Deadlift @ 185lbs/84kg
  • Max reps TRX Atomic Pushups

Repeat for 3 rounds resting 3 minutes between rounds.

Results: For the AMRAP 35-29-28 TRX APUs.

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

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5 rounds of

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Dumbbell Bent Rows @21kg
  • Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

  • 10 x Push Press @ 115lbs
  • 20 x Toes to Bar
  • 40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

 

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

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Not for time 5 sets of

  • 3-5 x Push Press
  • Rest 2 minutes

AMRAP in 7 minutes

  • 14 x Dumbbell Snatch (7 per hand)
  • 7 x Toes to Bar

Then AMRAP in 7 minutes

  • 14 x Kettlebell Swings
  • 7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145.  For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.