Category Archives: Body Weight

Push Press, T2B and BJ Overs

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Inspired by CF New England

Take 15 minutes and work up to a heavy

  • 10 x Push Press

Then AMRAP in 14 minutes

  • 2 x Push Press
  • 2 x Toes to Bar
  • 2 x Box Jump Overs
  • 4 x Push Press
  • 4 x Toes to Bar
  • 4 x Box Jump Overs
  • etc. adding 2 reps until time is up

Results:  For the Push Press worked up to 115lbs (65-80-95-110-115). For the metcon completed the round of 16 plus 22 reps. 

Bench Press and Pullups then DUs and Situps

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Start with Annie… For time, 50-40-30-20-10 of

  • Double Unders
  • Situps

Then 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups (alternating pronated and supinated grips each round)
  • Rest 1 minute

Results:  Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips).  Bench Press @ 165lbs.

Back Squats then T2B and Plate Walks

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Spend 10 minutes and work up to a heavy

  • 1 x Back Squat

Then every 3 minutes for 9 minutes

  • 5 x Back Squat @ 75% of your 1RM

Then AMRAP in 10 minutes of

  • 15 x Toes to Bar
  • 15 x Plate Walks (both hands up, both hands down = 1 rep)

Results:  For the first part got up to 220lbs.  Second part used 180lbs (75% of 240lbs).  Metcon 3 rounds plus 16 reps.

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

Bench Press then HSPU, Burpees and T2B

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Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

  • Station 1 – 8 x Bench Press @ 80%
  • Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

  • 6 x Handstand Pushups
  • 9 x Burpees
  • 12 x Toes to Bar

Results:  1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.