Category Archives: Heavy Weights

Presses, Pullups, KBS and T2B

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4 rounds increasing weight each round if possible

  • 8 x Strict Press

Then 2 rounds of

  • 12 x Push Press @ max weight from above
  • Max Unbroken L-Sit Pullups

Then AMRAP in 15 minutes

  • 21 x Kettlebell Swings @ 32kg
  • 15 x DB Push Press @ 18kg per hand
  • 9 x Strict Toes to Bar

Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪

Back Squats then Goblet Squats, T2B and KB Marches

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5 rounds to work up to a

  • 3 x Pause Back Squats with 3 second pause at bottom

For time 21-18-15-12-9-6-3 of

  • Goblet Squats @ 32kg
  • Toes to Bar

After each set do

  • 25 x Single Kettlebell Standing Farmer Carry Marches per side @ 32kg (do 25 with KB in left hand then 25 with KB in right hand for a total of 50 steps)

Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.

RFE Split Squats then TRX Rows, DB Front Squats and Push Presses

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4 rounds to work up to a heavy (as heavy or heavier than last time with 10 reps)

  • 8 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then, based on CF New England’s ‘Severance Package’ WOD, 7 rounds for time of

  • 7 x TRX Reverse Rows
  • 7 x Dumbbell Front Squats @ 18kg per hand
  • 7 x Dumbbell Overhead Press Left Arm @ 18kg
  • 7 x Dumbbell Overhead Press Right Arm @ 18kg

Results: Split squats 52kg, same as last time but more solid with only 8 reps. Metcon 13:46.

Front Squats then Kettlebell Kickstand Squats and Deadlifts

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Take 5 rounds to work up to a heavy (heavier than 3 weeks ago)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM

Kettlebell finisher from Joellerblades on Instagram… EMOM for 6 munutes

  • 6 x Kickstand Single Arm Squats per Side @ 24kg (KB should be racked on the opposite side to the working leg)
  • 6 x Kickstand Single Arm Deadlift plus Row per Side @ 24kg (again KB should be on the side with the back leg)

Results: Got to 84kg (80kg last time) with part 1 of the Front Squats and used 54kg for part 2.