Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

12 Days of Christmas

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For time

  • 1 x Sumo Deadlift Highpull @ 75lbs
  • 2 x Thrusters @ 75lbs
  • 3 x Push Press @ 75lbs
  • 4 x Power Clean @ 75lbs
  • 5 x Power Snatch @ 75lbs
  • 6 x Kettlbell Swings
  • 7 x Pullups
  • 8 x Toes to Bar
  • 9 x Box Jumps
  • 10 x Double Unders
  • 11 x Burpees
  • 12 x Overhead Lung @ 45lbs Plate

Results: 34:28

Jumping MUs then Dips, Deadlifts, Barbell Rows and Burpees

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Take 15 minutes and try this out

  • Knee Ups to Inverted Hang with Planche Descent

Then 5 rounds of

  • 3-5 x Jumping Muscle Ups

Then 6 rounds for time

  • 10 x Dips
  • 8 x Deadlift plus Bent Row @ 120lbs
  • 6 x Burpees

Then accumulate 50 reps for

  • Russian Twist @ 14kg

Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.

Strict Press and Front Squats then Row, Goblet Squats and HSPU

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Take 5 rounds to work up to a heavy complex of

  • 5 x Strict Press
  • 3 x Rear Foot Elevated Split Squat per leg
  • Rest 2-3 minutes

Then AMRAP in 15 minutes of

  • Row 15 Calories
  • 9 x Goblet Squats @ 24kg
  • 3 x Handstand Pushups

Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).

Muscle Ups and Dips then Row, Pushups and Deadlifts

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Accumulate

  • 30 x Jumping Muscle Ups

Then EMOM for 10 minutes

  • 5 x Weighted Dips @ 10kg

Then AMRAP in 15 minutes of

  • 50 x Double Unders
  • 40 x Situps
  • 30 x Dynamic Pushups
  • 20 x Deadlifts @ 135lbs

Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.