Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Presses, Pullups and KBS

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Strict Press

Then EMOM for 18 minutes rotate through the following (6 rounds of each)

  • Station 1 – 10 x Push Press @ 65-75% of part 1
  • Station 2 – 10 x Kipping Pullups
  • Station 3 – 10 x Heavy Kettlebell Swings @32kg

Results: Part 1 – 125lbs ( failed at 130lbs… I guess heavy is relative, still trying to catch up after my month off for the move). Metcon used 85lbs for the Push Press.

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

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3 rounds, resting as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.

CFNE “Math is Hard”

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Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...

For time (time cap 30 minutes)

  • 21 x Front Squat @ 85lbs
  • 42 x Abmat Situps
  • 800m Row
  • 18 x Front Squat
  • 36 x Abmat Situps
  • 1600m Row
  • 15 x Front Squat
  • 30 x Abmat Situps
  • 2400m Row
  • 12 x Front Squat
  • 24 x Abmat Situps
  • 3200m Row
  • 9 x Front Squat
  • 18 x Abmat Situps

Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.

Back Squat then BJ, Pushups and Power Cleans

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Got my gym setup again so will work on building strength for the next couple of weeks by following a program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then ‘Full Tilt’ WOD from Wodwell…. 3 rounds for time

  • 21 x Box Jumps
  • 15 x Pushups
  • 9 x Hang Power Clean @ 95lbs

Results: Worked up to 165lbs for the first part. Used 100lbs for part 2. Metcon 6:46.