Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Power Cleans then Dips, Rows, Cleans, Burpees and Double Unders

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Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for max Double Unders, AMRAP in 9 minutes of the following ladders

  • 10-9-8-7-6-5-4-3-2-1 x Ring Dips
  • 10-9-8-7-6-5-4-3-2-1 x TRX Reverse Rows
  • Once done Max Double Unders in remaining time

Then for max Double Unders, AMRAP in 9 minutes of the following reverse ladders

  • 10-9-8-7-6-5-4-3-2-1 x Dumbell Cleans @ 12kg
  • 10-9-8-7-6-5-4-3-2-1 x Burpees
  • Once done Max Double Unders in remaining time

Results:  For the Power Cleans got up to 125lbs.  For the mecon (inspired by the Fit2Day workout from Monday) got 70 DUs in the first round, 9 in the second.

Deadlifts then Row, Goblet Squats and Pullups

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Every 2 minutes for 12 minutes

3 x Deadlifts

Then 3 rounds for time of

  • Row 10 calories (  20 on a Concept II 🙂  )
  • 40 x Goblet Squats @ 24kg
  • 20 x Pullups

Results:  For the Deadlifts 185-205-215-225-240-265lbs. For the Metcon could only manage 2 rounds after my 2 week vacation and finished in 14:30. Should have scaled down the weight on the squats…  

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Strict Press then Push Press, Pullups and Burpees

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8 rounds, rest 90 seconds between rounds

  • 5 x Strict Press
  • 5 x Strict Press
  • 3 x Strict Press
  • 3 x Strict Press
  • 2 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press

Then AMRAP in 12 minutes

  • 10 x Push Press @ 75% of 1RM from last round
  • 10 x Pullups
  • 10 x Burpees

Results:  Strict Press 95-105-115-125-135-140-145-150.  Metcon 2 rounds plus 11 reps @115lbs.

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.