Category Archives: Movement Class

Bench Press then DB Snatch, Push Press, Lunges and Mountain Climbers

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4 rounds

  • 6 x Bench Press @ 80% of 2RM

Then 3 rounds of

  • 15 x Dumbbell Bench Press @ 20kg per Hand
  • 15 x Dummbell Bent Rows @ 20kg per side with Bench

Then “Jingle Bell” WOD from Invictus Boston, AMRAP in 20 minutes…

  • 8 x Hang Dumbbell Snatch @ 20kg Right
  • 8 x Hang Dumbbell Snatch @ 20kg Left
  • 8 x Dumbbell Push Press @ 20kg Right
  • 8 x Dumbbell Push Press @ 20kg Left
  • 8 x Dumbbell Goblet Lunge @ 20kg Right Leg
  • 8 x Dumbbell Goblet Lunge @ 20kg Left Leg
  • 30 x Mountain Climbers (l+r=1 rep)
  • 30 x Second Rest

Results: Used 150lbs for the Bench Press. Metcon 4 very hard rounds.

Front Squats then KB Swings and DLs

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5 rounds of

  • 5 x Straight Leg Situps
  • 5 x Russian Twist @ 14kg
  • 10 x Mountain Climbers (R+L=1 rep)

Then 4 rounds

  • 6 x Front Squat @ 80% of 2RM

Then 6 rounds for time

  • 3 x Kettlebell Deadlifts @ 32kg
  • 3 x Kettlebell Swings @ 32kg
  • 2 x Kettlebell Deadlifts
  • 2 x Kettlebell Swings
  • 1 x Kettlebell Deadlift
  • 1 x Kettlebell Swing

Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).

Pullups, Dips then Run

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Back from Vacation WOD…

3 rounds

  • 3 x Weighted Pullups @ 10kg
  • 6 x Weighted Dip @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 6 x Strict Pullup
  • 9 x Dip
  • Rest 90 seconds

Then 3 rounds

  • 9 x Reverse Ring Rows
  • 11 x Pushups
  • Rest 90 seconds

Then for time

  • Run 5k

Results: 5.82k/32:04.

Bench Presses and Dips then Power Cleans and V-Ups

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4 rounds of

  • 8 x Bench Press @ 75% of 2RM

Then 4 rounds of

  • 4 x High Half Dips (top of Dip to 90°)
  • 4 x Low Half Dips (bottom of Dip to 90°)
  • 4 x Full Dips
  • 4 second Hold at 90°

Then for time

  • 12 x Power Clean @ 95lbs
  • 15 x V-Ups
  • 10 x Power Clean @ 115lbs
  • 15 x V-Ups
  • 8 x Power Clean @ 125lbs
  • 15 x V-Ups
  • 6 x Power Clean @ 135lbs
  • 15 x V-Ups

Results: Used 140lbs for the Bench. Dips were hard… especially the last full dip on each round. Metcon 10:58. Tried to pick weights which could just be added in 5-10lbs increments to make it quicker on the changes. Nice one.

Front Squats, Back Squats, Lunges and Row

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4 rounds of

  • 6 x Front Squat @ 75% of 2RM

Then 4 rounds of

  • 8 x Back Squat @ same weight as above

Then based on the “Long Legs” WOD from WODwell…

For time 20-18-16-14-12-10-8-6 of

  • Calorie Row
  • Alternating Forward Goblet Lunges @ 24kg

Results: For the Squats used 155lbs. Metcon 16:13.