Category Archives: Movement Class

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

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Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.

Squat Cleans

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Worked for a full hour only on Squat Cleans, modifying based on how I felt.  Started with a moderate weight and worked on form.  Once I felt good with that, I started adding weight to get to a heavy load.  So what is shown below is the results of my session.

Warm up with 3 rounds of the following, start with empty bar and increase weight

  • 3 x Front Squats
  • 3 x Power Cleans

Then 3 rounds for form resting as needed between rounds.  Think medicine ball clean but with a bar.  Try not to pull the bar, rather drop below the bar after full extension.

  • 1.1.1 x Squat Clean @ 115lbs (Pause and reset between reps)

Then 4 rounds working to a heavy load

  • 1.1 x Squat Clean @ 135lbs
  • 1 x Squat Clean @ 145lbs
  • 1 x Squat Clean @ 150lbs
  • 1 x Squat Clean @ 150lbs
  • 1 x Squat Clean @ 150lbs

Results: See above.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.