Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

By | | , , , , ,
1 Comment

4 rounds of

  • 3 x Strict Press @ 75% of 1RM
  • Rest 20 seconds
  • 8-10 x Barbell Bent Rows
  • Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

  • Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
  • Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

  • 50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By | | , , , , ,
Leave a comment

5 rounds

  • 3 x Deficit Deadlifts @ heavier than last time
  • 6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

  • 10 x Single Kettlebell Kickstand Deadlift @ 24kg
  • 3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

  • 10 x Box Jumps
  • 10 x Burpees
  • 10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Bench Press and Ring Dips then Row, Thrusters and T2B

By | | , , , , ,
1 Comment

Work up to a heavy

  • 1 x Bench Press

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Ring Dips

Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes

  • 60 Calorie Row
  • 30 x Thrusters @ 45lbs/20kg (empty bar)
  • 30 x Toes to Bar
  • 30 x Thrusters
  • 60 Calorie Row

Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.

Handstand work then T2B, Wallballs and Bike

By | | , , , , ,
1 Comment

Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.

Then, inspired by CF New England’w WOD from Nov 25…

AMRAP in 7 minutes of

  • 30 x Toes to Bar
  • 30 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Immediately followed by AMRAP in 5 minutes of

  • 20 x Toes to Bar
  • 20 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Immediately followed by AMRAP in 3 minutes of

  • 10 x Toes to Bar
  • 10 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Results: Metcon 3.8km.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

By | | , , , , ,
Leave a comment

3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.