Category Archives: Light Weights

Front Squats then Box Jump and Devil Press

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8 rounds, rest as needed between rounds

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 1 x Front Squat @ 95%+

Then keep max weight on the bar and do 3 sets of

For the hold, get positioned under the bar and stand up, hold for the 5-10 seconds, then return the bar to the rack.

Then for time 15-12-9-6 (Fortitude SC WOD from Instagram)

  • Box Jump @ 30 inches
  • Devil Press @ 30lbs

Results: Front Squats 165-185-195-185-195-205-215-220lbs. Metcon 7:51.

Deadlifts then Plate Raises, Halos, Extensions and Pushups

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Every 2 minutes for 12 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 1 x Deadlift @ 95%
  • Set 6 – Max x Deadlifts @ 70%

Then 5 rounds of this Street Parking WOD.

  • 400m Run
  • 10 x Plate Front Raises
  • 20 x Plate Halos (10 each way)
  • 10 x Plate Tricep Extensions
  • 10 x Pushups
  • Rest 60-90 seconds

Results: Deadlifts – 185-205-225-255-275-285-15 x 205lbs. Metcon 20:19 (4:00-5:45 per round including the rest), only did 4 rounds using a 14kg Kettlebell (could also use a Dumbbell).

Front Squats then Run, Squat Cleans and Push Press

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Every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 reps @ 90%+

Then every 5 minutes for 20 minutes (4 rounds), Street Parking WOD from July 26.

  • Run 200m
  • 15 x Hang Squat Clean @ 85lbs
  • 15 x Push Press @ 85lbs
  • Run 200m

Results: Front Squats 135-155-175-185-195-205lbs. Metcon completed all 4 rounds. Last round with about 10 seconds to spare. Street Parking WODs are tough!

Cleans and Presses then Wallballs and T2B

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3 rounds, complete to each set (TGU plus RL) using the same arm then switch an use the other, to count one round.

  • 3 x Turkish Getups @ 16kg per Arm
  • 3 x Reverse Single Arm Overhead Lunge @ 16kg (R+L=1rep)

Then 3 rounds using only an empty bar

  • 3 x Power Clean
  • 3 x Strict Press
  • 3 x Push Press

Then 5 rounds

  • 1 x Hang Power Clean
  • 2 x Strict Press
  • 4 x Push Press

Increase weight per round.

Then for time starting with 5 x Toes to Bar and then EMOM stop and do 5 x Toes to Bar

  • 100 x Wallballs/Sandbag Thrusters

Results: Clean/Press Complex 95-105-115-125-130lbs. Metcon 5:35.