Category Archives: W-G

Weightlifting and Gymnastic Movements

Back Squats then Ring Rows, Srict Press and Deadlifts

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4 rounds, work up to a heavy

  • 8 x Back Squat

Then accumulate

Then AMRAP in 15 minutes

  • 5 x Reverse Ring Rows
  • 10 x Dumbbell Strict Press @ 12kg per hand
  • 15 x Deadlifts @ 185lbs

Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.

Strict Press then HPC, Front Squat and T2B

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4 rounds

  • 8 x Strict Press @ max weight from last time

Then AMRAP in 12 minutes of

  • 3 x Power Clean @ 135lbs/60kg
  • 6 x Front Squat @ 135lbs
  • 9 x Toes to Bar

Results: Used 105lbs/48kg for the Strict Press (only 7 reps in last round). Metcon 6 rounds.

Bench Press and Pullups, then RFE Split Squats, V-Ups and Ring Rows

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4 rounds of

  • 6 x Bench Press @ Max weight from last time
  • Rest 30 seconds
  • 2-3 x Weighted Pullups @ 20kg
  • Rest 2 minutes

Then 3 rounds

  • 10 x Hip to Bar Rows

Then AMRAP in 12 minutes

  • 6 x Ring Rows
  • 6 x Rear Foot Elevated Goblet Squats @ 24kg per Leg
  • 12 x V-Ups

Results: Used 155lbs for the Bench Press. Metcon 6 rounds plus 6 reps.

Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

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4 rounds of

  • 10 x Back Squat @ max weight from last workout

Then accumulate

  • 30 x Zombie Front Squats @ 95lbs

Then AMRAP in 15 minutes of

  • 6 x Kettlebell Halos @ 16kg clockwise
  • 6 x Kettlebell Halos counter clockwise
  • 12 x Dips
  • 18 x Landmine Front Squat @ 25kg/55lbs (counting only plates)

Finisher accumulate

  • 50 x Alternating Single Leg L-Sit Lifts from Parallettes (l+r=1 rep)

Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.