Category Archives: Body Weight

Strict Press and Weighted Pullups then Row, Push Press and Pullups

By | | , , , ,
Comments Off on Strict Press and Weighted Pullups then Row, Push Press and Pullups

Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.

Back Squats then TRX Rows, Dips and Box Jumps

By | | , , , ,
Comments Off on Back Squats then TRX Rows, Dips and Box Jumps

Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Deadlifts, Handstand Pushups and L-Sits

By | | , , , ,
1 Comment

Take 25 minutes and work on handstands

  • Press to Headstand
  • Kickup to Handstand
  • Handstand Plate Walks

Then do 5 rounds of

  • 15 second L-Sit Hold
  • Rest 45 seconds

Then do 21-15-9 of (Diane):

  • Deadlifts @ 185lbs
  • Handstand Pushups

Results:  Slight improvement with the handstands, platewalks were more stable, kickups more controlled.  L-sits still need work.  For Diane finished in 9:42.  Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).

Handstand Work then Strict Press and T2B

By | | , , , ,
Comments Off on Handstand Work then Strict Press and T2B

EMOM for 9 minutes do the following:

  • Minutes 1, 4, 7: 2 x Wall Walks
  • Minutes 2, 5, 8: 20 second Handstand Hold
  • Minutes 3, 6, 9: 2 x Plate Walks (both hands up onto plate and back down to floor is one rep)

Then do 5 rounds of (also taken from CF Invictus):

  • 2.2.2.2.2 x Strict Press increase weight per round (Rest 10 seconds between doubles)
  • Rest 45 seconds
  • 10-15 x Toes to Bar
  • Rest 90 seconds

Results:  Have been neglecting my handstand work for the past month so part 1 was harder than expected.  Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10.  At 10 reps per round 95lbs was hard.

Bench Press and Pullups followed by Toes to Bar and Box Jumps

By | | , , , ,
1 Comment

Not for time do 5 rounds:

  • 3 x Bench Press @ 185lbs
  • Immediately followed by Max Effort Pullups changing grip each round (wide, narrow, suppinanted, etc.)

Then for time do alternating ladders of

  • 10,9,8…1 x Toes to Bar
  • 2,4,6…20 x  Box Jumps

Results:  For the metcon 12:39.