Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Strict Press, then Row, Dumbbell Push Pres

By | | , , , ,
1 Comment

Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.

Ring Dips, SDHP and DUs, then Planks, TRX Pike Press and Sumo Deadlifts

By | | , , ,
1 Comment

AMRAP in  12 minutes

Then EMOM for 20 minutes (5 rounds of each)

  • 8 x TRX Pike Press
  • 30 second Side Plank Left
  • 30 second Side Plank Right
  • 3 x Sumo Deadlift (increase weight per round)

Results:  Metcon, 4 rounds plus 64 reps.  By the 5th round (240 reps) my double unders were done so could hardly get 10 reps in a row.  For the Sumo Deadlifts, 115-135-165-185-200lbs.

Bench Press then Dealifts, Pushups, V-Ups and Run

By | | , , ,
1 Comment

Every 60-90 seconds for 10 rounds

  • 1 x Bench Press @ 165lbs (or bodyweight)
  • 2 x Bench Press
  • 3 x Bench Press
  • 4 x Bench Press
  • 5 x Bench Press
  • 4 x Bench Press
  • 3 x Bench Press
  • 2 x Bench Press
  • 1 x Bench Press
  • 5 x Bench Press

Then 3 rounds for time

  • 10 x Deadlifts @ 185lbs
  • 15 x V-Ups
  • 20 x Hand Release Pushups
  • Run 200m

Results:  I rested the full 90 seconds for the Bench Press but that might be too slow.  Either rest only 60 seconds or increase the weight if it seems too easy.  For the Metcon 11:13.