Category Archives: Body Weight

Back Squats and Pullups then Annie (DUs and Situps)

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4 rounds

  • 6-8 x Back Squat @ 70%
  • Rest 30 seconds
  • 5 x Strict Supinated Grip Pullups
  • Rest 90 seconds

Then 2 rounds of

  • 9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.

Core Work then Bench Press and Pushups

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4 rounds

  • 3 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat 3 times

Then every 2 minutes for 12 minutes, Bench Press

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 rep @ 85%
  • Set 4 – 2 rep @ 90%
  • Set 5 – 2 reps @ 95%
  • Set 6 – 1 reps @ 100%

Then every 2 minutes for 10 minutes

  • 3 x Archer Pushups Left
  • 3 x Archer Pushups Right
  • 3 x Wide Pushups
  • 3 x Narrow Pushups
  • 3 x Pushups

Results: Bench 155-175-185-200-205-215lbs.

Tempo Back Squats then Double Unders and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Tempo Back Squat (33×1)

For time, The Box WOD from July 22, 2020.

  • 50 x Double Unders
  • 21 x Handstand Pushups
  • 50 x Double Unders
  • 18 x Handstand Pushups
  • 50 x Double Unders
  • 15 x Handstand Pushups
  • 50 x Double Unders
  • 12 x Handstand Pushups
  • 50 x Double Unders
  • 9 x Handstand Pushups
  • 50 x Double Unders
  • 6 x Handstand Pushups
  • 50 x Double Unders
  • 3 x Handstand Pushups

Results: Back Squats felt really good 135-165-185lbs. Metcon 23:27.

Snatches then Pushups, Pullups, T2B and Snatches

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3 rounds of

  • 15m Bottoms Up Kettlebell Carry Left
  • 15m Bottoms Up Kettlebell Carry Right

Then every 2 minutes for 12 minutes (6 rounds), increase weight per round

  • 3 x Power Snatch

Then EMOM until failure (The Box Programming WOD from Instagram)

  • Min 1 – 1 x Strict Pullup + 2 x Pushups
  • Min 2 – 2 x Strict Pullups + 4 x Pushups
  • Min 3 – 3 x Strict Pullups + 6 x Pushups
  • etc.

Then EMOM until failure

  • Min 1 – 1 x Strict Toes to Bar + 2 x Snatch @ 60% from Max Above
  • Min 2 – 2 x Strict Toes to Bar + 4 x Snatch
  • Min 3 – 3 x Strict Toes to Bar + 6 x Snatch
  • etc.

Results: Snatches 75-85-95-100-105-110lbs. Metcons 7 rounds plus 6 reps and 5 rounds plus 11 reps (65lbs Snatch).

Bench Press then Pullups, Burpees and Push Press

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5 rounds for time

  • 5 x Strict Pullups
  • 10 x Burpees
  • 15 x Push Press @ 95bs

Results: Bench. 135-150-165-185-205-210-215. Metcon 5 rounds plus 5 reps.