Category Archives: Weight

Power Clean, Press and Pullups

By | | , , , ,
Comments Off on Power Clean, Press and Pullups

Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Double Unders, Pushups, V-Ups, Box Jumps and Burpees

By | | , , , ,
Comments Off on Double Unders, Pushups, V-Ups, Box Jumps and Burpees

Going in for a rare office visit, so need something short and efficient.

Inspired by theboxprogramming’s WOD post on Instagram from October 16.

AMRAP in 20 minutes of the following, every 2 minutes stop and do 5 Burpees…

  • 50 x Double Unders
  • 25 x Pushups
  • 25 x V-Ups
  • 25 x Box Jumps

Results: 3 rounds plus 88 reps.

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

By | | , , , ,
1 Comment

5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.

Bench Press then Row, Thrusters and HPC

By | | , , ,
Comments Off on Bench Press then Row, Thrusters and HPC

5 rounds, work up to a heavy

  • 3 x Bench Press

Then EMOM for 6 mimutes

  • 8 x Incline Dumbbell Bench Press @ 16kg

Then AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Rest 3 minutes then repeat…

AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Results: Bench 135-165-175-185-190lbs. For the incline bench (since my bench doesn’t incline) placed the stability ball against the wall and sat on the floor with my back to the ball. Metcon – First time, exactly 3 rounds / Second time, 2 rounds plus 13 reps.

Ring Rows, Pullups, Handstand Hold and T2B

By | | , , ,
Comments Off on Ring Rows, Pullups, Handstand Hold and T2B

With bottom of rings waist high, 3 rounds of

  • 10 x False Grip Ring Rows plus Transition

See this video for how the transitions should work… Muscle Up Drills

With bottom of rings shoulder high, 5 rounds of

  • 5 x False Grip Ring Pullups in hollow position
  • Rest 30 seconds
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then EMOM for 10 minutes, a theboxprogramming complex

  • 3 x Toes to Bar
  • 2 x Kipping Pullups
  • 1 x Kipping Chest to Bar Pullups

Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.