Category Archives: Movement Class

Cleans, Front Squats, Push Presses and Squat Cleans

By | | , ,
Comments Off on Cleans, Front Squats, Push Presses and Squat Cleans

Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.

  • 1 x Power Clean
  • 1 x Push Press/Jerk
  • 1 x Front Squat
  • 1 x Push Press/Jerk
  • 1 x Squat Clean
  • 1 x Push Press/Jerk
  • Rest 30 seconds
  • Repeat for a total of 3 rounds

Results: 65-80-95-115-125-130.

DUs, Thrusters, Burpees, Pullups and Man Makers

By | | , , , ,
1 Comment

Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)

Inspired by CF Invictus workout from Nov 22.

For time

  • 50 x Double Unders
  • 40 x Thrusters @ 20kg
  • 30 x Burpees
  • 20 x Pullups
  • 10 x Man Makers @ 14kg per hand
  • 20 x Pullups
  • 30 x Burpees
  • 40 x Thrusters
  • 50 x Double Unders

Results:  18:30

Core Work then Deadlifts and Kettlebell Swings

By | | , , , ,
1 Comment

Not for time do 3 rounds of

  • 10 x Barbell Rollouts
  • 10 x TRX Pike Press
  • 10 x Russian Twist @ 14kg

For time

  • 10 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 8 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 6 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 4 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 2 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings

Results: Metcon 12:38

Bench Press and Weighted Pullups then Power Snatches and Dips

By | | , , ,
1 Comment

Every 3 minutes for 15 minutes

  • 5 x Bench Press + 3 x Weighted Pullups @ 30lbs
  • 5 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

  • 10 x Hang Power Snatches @ 75 lbs
  • 15 x Dips

Results:  Bench Press 125/145/165/185/195/200.  Metcon in 11:08