Category Archives: Body Weight

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.

Squat Cleans then Pullups, Burpees, Squat Cleans and Run

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E2MOM for 16 minutes

3 x Hang Squat Clean

Then AMRAP in 12 minutes

  • 12 x Pullups
  • 8 x Bar Hop Burpees
  • 4 x Squat Cleans @ 95lbs
  • Run 200m

Results:  For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps).  Metcon 3 rounds plus 21 reps.

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

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Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!

Overhead Squats then 9 90 Second AMRAPS

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EMOM for 10 minutes

  • 1-2 x Overhead Squats

Then for total reps (modeled on the CF Invictus WOD from June 18)…

Start with 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Ring Dips in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Strict Pullups in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Toes to Bar in time remaining (break as needed)

Rest 30 seconds and repeat from the beginning for a total of 3 rounds.

Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs.  For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar.  Been a long time since I did high volume KB swings… forearms paid the price.