Category Archives: Body Weight

Front Squat plus Down and Back Chipper

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Front Squats for form

  • 5-5-5-5-5

Then for time perform the following:

  • 40 x Hand Release Pushups
  • 30 x Kettlebell Swings @ 24kg
  • 20 x Toes to Bar
  • 10 x Lunges with Bar in Front Squat Position @ 43kg
  • 20 x Toes to Bar
  • 30 x Kettlebell Swings
  • 40 x Hand Release Pushups

Result: Front Squats – 30kg-40kg-40kg-45kg-45kg.  Metcon: 13.27.

Bench/Pullups plus Lighter Fluid

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Perform 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 Seconds
  • Max Reps Strict Pullups
  • Rest 2 Minutes

Then for time perform 10-9-8-7-6-5-4-3-2-1 of  the Atomic CF Lighter Fluid  Metcon:

  • Burpee Dips
  • V-Tucks

V-Tucks are a step on the way to a proper V-Up. For reference, here is Carl P’s GymnasitcsWOD Video on the movements…

Results:  Max pullups 12-8-8-7-6 (41 total). Last round of bench press completed 10 reps. Metcon: 12:15.

T-Getups, Empower WOD plus L-Sit Hold

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

  • 9 x Burpees
  • 20 x Kettlebell Swings
  • 20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  Part A:  10kg/14kg/16kg;  Part B:  6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week.  Next week can up the first two rounds to 20 seconds.

HS Pushups, Deadlifts, Situps then L-Sits

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

  • 5 x Handstand Pushups
  • 10 x Deadlifts @ 50kg
  • 15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  For part B, ended up with 6 rounds (I think, may have been 7).  It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.