Category Archives: Movement Class

Clusters then an AMRAP

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Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.

Strict Press

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Work on back and shoulder mobility and rest as needed between sets while working up to a heavy strict press.

  • 5 @ 30kg
  • 5 @ 40kg
  • 4 @ 50kg
  • 4 @ 50kg
  • 4 @ 53kg
  • 2 @ 58kg
  • 2 @ 58kg
  • 14 (max reps) @ 30kg

Results:  I had no plan to start other than I wanted to do some presses, so what is above is just the results of what I did.

Bench Press and Reverse Rows, then Core and Handstand Work

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Complete 5 sets of the following:

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • Max Reps Reverse Rows with Feet Raised
  • Rest 2 minutes

Then do two 20/10 4 minute tabattas alternating for each round.

  • Feet Anchored Situps
  • Russian Twist @ 10kg

Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.

Results: The tabatta was really hard, I guess I need to work on situps and twists more often.  Could hardly move at the end.