Category Archives: W-G

Weightlifting and Gymnastic Movements

Front Squats and Pullups then Goblet Squats, V-Ups and TRX Reverse Rows

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5 rounds of

  • 6 x Front Squat
  • Rest 30 seconds
  • 3-5 x Weighted Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 12 minutes

  • 20 x Goblet Squats @ 24kg
  • 15 x V-Ups
  • 10 x Ring / TRX Reverse Rows

Results: Front Squats 135-155-165-170-175lbs/79.5kg.. Metcon 4 rounds plus 5 reps

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Bench Press then DB Snatches and T2B

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I found the Twisted Cross stretch to be good at preparing the shoulder for bench press.

Taken from the Repwerks WOD from June 29...

3 rounds of

  • Max effort Bench Press @ 75% of 1RM
  • Rest 90 seconds

Then EMOM for 10 minutes

  • 3 x Close Grip Bench Press

Then for time (reminded at breakfast last Sunday that I have not done these for a long time)

  • 100 x Alternating Dumbbell Snatches @ 20kg (50 per hand)
  • EMOM stop and do 5 x Toes to Bar

Results: Bench Press used 155lbs and 105lbs respectively. Max effort Bench 8-6-6 reps per round. Metcon 9:45.

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

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Take 20 minutes and work up to a heavy

  • 5 x Front Squat

Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)

  • Station 1 – 10 x Alternating Dumbbell Overhead Reverse Lunge @ 16kg per hand (5 per leg)
  • Station 2 – 10 x Weighted Toe Touches @ 8kg (r+l=1 rep)
  • Station 3 – 10 x Front Squat @ 65% from above
  • Station 4 – 10 x Dips

Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.