Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Fat Amy… Down and Back Metcon

By | | , , , ,
Comments Off on Fat Amy… Down and Back Metcon

Based on the Fat Amy WOD from WODwell.

For time

  • 50 x Air Squats
  • 10 x Burpees
  • 40 x Ab Mat Situps
  • 10 x Burpees
  • 30 x Lunges (L+ R = 2 reps)
  • 10 x Burpees
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Burpees
  • Row 10 Calories
  • 10 x Burpees
  • 20 x Kettlebell Swings
  • 10 x Burpees
  • 30 x Lunges
  • 10 x Burpees
  • 40 x Situps
  • 10 x Burpees
  • 50 x Air Squats

Results: 17:02

Back Squats then Burpee Pullups, DB Snatch and Wallballs

By | | , , , ,
1 Comment

Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.

Every 3 minutes for 15 minutes

  • Sets 1 – 4 – 4 x Back Squat @ 75-85%
  • Set 5 – Max Reps Back Squat @ 80-85%

Then AMRAP in 10 minutes of

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 21kg
  • 20 x Wallballs / Sandbag Thrusters

Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).

Snatches then Snatches, T2B and BJ Overs

By | | , , , ,
Comments Off on Snatches then Snatches, T2B and BJ Overs

4 sets of the following complex (Kari Pearce’s Power Ab WOD)

  • 1 x Knee Tuck
  • 1 x Bicycle (L+R)
  • Repeat for 5 rounds

Rest as needed between sets.

Then 6 rounds

  • 3 x Power Snatch

Work up to a heavy triple.

Then AMRAP in 12 minutes of

  • 6 x Power Snatch @ 65% from above
  • 9 x Toes to Bar
  • 12 x Box Jump Overs

Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.

Weighted Pullups and Dips then Row, T2B, KBS and Front Squats

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Row, T2B, KBS and Front Squats

1 round of

  • 50 x TRX Pike Press

Then 4 rounds of

  • 3 x Weighted Pullups @ 30lbs
  • 5 x Weighted Dips @ 30lbs

Then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Strict Toes to Bar

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Front Squats @ 135lbs

Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).

Bench Press then KBS, Row, Dips and Deadlifts

By | | , , , ,
Comments Off on Bench Press then KBS, Row, Dips and Deadlifts

Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Bench Press
  • Set 2 – 3 x Bench Press
  • Set 3 – 2 x Bench Press
  • Sets 4 to 8 – 1 x Bench Press

Work up to a heavy single.

Then warm up with 3 rounds of

  • 3 x Deadlift

Work up to 205lbs.

Then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Deadlifts @ 205lbs

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Ring Dips

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Kettlebell Swings @ 32kg

Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.