Category Archives: Movement Class

Barbell Rows and Plate Walks then OH Lunges, T2B and DUs

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Every 3 minutes for 18 minutes do

  • 5 x Barbell Rows increasing weight each round
  • 3 x Plate Walks on 25lbs plate

Then do 4 rounds for time of

  • 50ft Barbell Overhead Walking Lunge @ 65lbs
  • 10 x Toes to Bar
  • 50 x Double Unders

Results:  For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.

Bench Press and Pullups then Hand Release Pushups and Pullups

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A short workout today.

Every 3 minutes for 15 minutes do

  • 5 – 6 x Bench Press
  • Rest 20 seconds
  • 3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

  • 10 x Hand Release Pushups
  • 5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195).  For the metcon did 6 rounds plus 9 reps.

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

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Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

TGU and L-Sits, Front Squats and Pullups then a Snatch and Burpee Ladder

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First do 3 rounds of

  • 3 x Turkish Getups per Arm
  • 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)

Rest as needed between rounds.  Then do 3 rounds of

  • 4 x Front Squats
  • Rest 90 Seconds
  • Max Effort TRX Rows
  • Rest 90 Seconds

Then for time do increasing/decreasing ladders of

  • 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
  • 1, 2, 3, … , 8, 9, 10 x Burpees

Results:  For the TGU used 16/18/18kg.  For front squats did 115/145/165lbs.  Metcon in 9:28.