Category Archives: Body Weight

Double Unders then Handstand Work followed by 2017 Games Regional Workout #4 (modified)

By | | , , , ,
1 Comment

EMOM for 5 minutes do

  • 50 x Double Unders

Take 10 minutes and practice

  • Kick to Handstand
  • Plate Walks

AMRAP in 15 minutes of

  • 10 x Handstand Plate Walk on 5kg/10lb plate, both hands up/down is one rep ( should be a handstand walk but who can do that 🙂 )
  • 10 x Deadlift @ 185lbs/84kg
  • 10 x Toes to Bar

Results:  5 rounds plus 2 reps.  Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

By | | , , ,
Comments Off on Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

EMOM for 14 minutes do

  • Even Minute – 5 x L-Sit Pullups
  • Odd Minute – 5 x Strict Dumbbell Press @ 16kg per Hand

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.

 

Front Squats then 2017 Regional Games Workout #1 Modified

By | | , , , ,
1 Comment

Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

C&J then Two 8 Minute AMRAPS

By | | , , , ,
Comments Off on C&J then Two 8 Minute AMRAPS

Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

By | | , , , ,
Comments Off on Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.