Category Archives: W

Weightlifting Movement

Clean and Jerk then Dumbbell DT

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes work up to a heavy

  • 3 x Hang Power Clean and Push Press

Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(

  • 12 x Dumbbell Deadlifts @ 16kg
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x Dumbbell Shoulder to Overhead @ 16kg

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back is one rep)

Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.

RFE Split and Front Squats then Landmine and Barbell Rows

By | | , , ,
Comments Off on RFE Split and Front Squats then Landmine and Barbell Rows

5 rounds of

  • 5 x RFE Split Squat per Leg with Bar in Front Rack
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Front Squat @ Max weight from above

Then 5 rounds of

  • 6 x Single Arm Landmine Row per Arm
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Barbell Rows @ 95lbs

Then part of The Box Programming’s “Oh My Core” WOD… 2 (should be 3) rounds of 45 seconds work, 15 seconds rest, rotate through

  • Straight Leg Situps
  • Alternating Single Let V-Ups
  • Russian Twist
  • Dynamic Plank
  • Rest 60 seconds

Results:Split Squats 65-75-85-95-110lbs. Front Squats @ 110lbs. Landmine Rows 25-30-35-40-45lbs. Barbell Rows @ 95lbs.

Overhead Presses and Lunges

By | | , , ,
Comments Off on Overhead Presses and Lunges

1 round of

  • Max Reps Strict Press @ 80% of 1RM

Rest 2 minutes then 4 rounds of

  • 10 x Strict Press @ 50% of 1RM
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x Overhead Reverse Lunge with Empty Bar/20kg (5 per leg)

Finisher – For time 2 rounds of the following, rest as needed between rounds.

  • Row 500m

Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.

Cleans

By | | , , , ,
Comments Off on Cleans

3 rounds of

  • 8 x Tempo Dumbbell Bent Rows

Then 5 rounds, work up to a heavy complex of

  • 1 x Deadlift
  • 1 x High Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Push Press

Then every minute for 10 minutes

Then 5 rounds to work up to a heavy

  • 1 x Clean

Then 3 rounds of unbroken

  • 12 x Hang Muscle Clean @ empty bar

Results: In this WOD all Cleans are Squat Cleans. Complex 75-95-115-125-135lbs/61kg. 3 Pos Clean 115lbs/52kg. Single Cleans 135-145-155-165-175lbs/80kg.

Back Squats then a Landmine Complex

By | | , , , ,
1 Comment

Taken from RepWerks Instagram post from May 24…

6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds

  • 6 x @ 60% of 1RM
  • 6 x @ 70%
  • 4 x @ 75%
  • 4 x @ 80%
  • 2 x @ 85%
  • 2 x @ 85%+

Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…

  • 6 x Landmine Deadlift Rotation
  • 8 x Landmine Reverse Lunge
  • 10 x Landmine Squat
  • 10 x Landmine Alternating Single Leg Deadlifts (5 per leg)

Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.