Category Archives: Body Weight

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…

Bench Press and Pullups then 3, 5 Minute AMRAPs

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3 rounds of

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 20 x Double Unders
  • 10 x Box Jumps

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Man Makers @ 12kg
  • 10 x Kettlebell Swings

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Toes to Bar
  • 10 x Air Squats

Results:  Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings.   Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.

 

Clean and Jerk then Double Unders, Dumbbell Snatch and HSPU

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Every 2 minutes for 20 minutes (10 rounds) do Power Cleans and Push Press/Jerk using the following reps scheme…

  • 5 x @65lbs
  • 3 x @80lbs
  • 3 x @95lbs
  • 2 x @115lbs
  • 2 x @125lbs
  • 1 x @130lbs
  • 1 x @135lbs
  • 1 x @140lbs
  • 1 x @ 145lbs
  • Max reps @ 1115lbs (or 80% of max)

AMRAP in 12

  • 40 x Double Unders
  • 20 x Alternating Dumbbell Snatches @ 21kg
  • 10 x Handstand Pushups

Results:  Didn’t go too heavy on the Clean and Jerk, go heavier if you feel up to it. For the Max Reps got up to 8. For the AMRAP – 4 rounds plus 51 reps.