Category Archives: Weight

Split Squats and Glute Bridges then Bench Presses

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Then 3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 5 x Stability Ball Stir the Pot Each Direction
  • 10 x Stability Ball Knee Tucks

Then 4 rounds

  • 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Left
  • 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Right
  • 10 x Weighted Glute Bridge with 20kg Sandbag
  • 10 x Kettlebell Deadlift @ 14kg per hand
  • Rest 60 seconds

Then every 3 minutes for 15 minutes

  • 3 x Bench Press

Let the final 3 minute clock finish then immediately do

  • 1 x Max Effort Bench Press @ 75% from above

Results: Bench Press 185lbs/84kg (failed @ 195lbs). Max @ 135lbs/61kg – 12 reps.

Clean and Jerk, T2B and Burpees

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Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.

Then Street Parking’s Vault WOD Ares, 4 rounds of

  • 10 x Clean and Jerk @ 75lbs
  • 15 x Toes to Bar
  • 10 x Clean and Jerk @ 75lbs
  • 15 x Bar Facing Burpees

Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.

Front Squats then Upright Rows, DUs, Curls, Row and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.

Every 5 minutes for 25 minutes

  • 150m Row
  • 12 x Barbell Upright Rows @ 45lbs (open bar)
  • 15 x Pushups
  • 12 x Dumbbell Bicep Curls @ 9kg each hand
  • 40 x Double Unders

Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.

Deadlifts then some Core Work

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Take 15 minutes and work up to a heavy

  • 6 x Deadlift

EMOM for 10 minutes do both of the following in each minute

  • 2 x Deficit Deadlift @ 75% from above
  • 15 second Handstand Hold

Then three x 4 minute Tabatas of 20 second work, 10 second (8 rounds), rest 1 minutes between Tabatas

  • Tabata 1 – Crossover Mountain Climbers
  • Tabata 2 – Alternating single leg V-Ups
  • Tabata 3 – Single Leg Pike Lifts

Results: Part 1 225lbs/102kg. Part 2 used 170lbs/77kg.

Pullups, Bench Press then Power Cleans, Pullups and Box Jump Overs

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Then 5 rounds, working up to a heavy Bench Press

  • 6 x Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 2 minutes

Then taken from Street Parking’s Hermes WOD on Instagram…

AMRAP in 3 minutes of

  • 7 x Hang Power Clean @ 75lbs/35kg
  • 7 x Pullups
  • 7 x Box Jump Overs

Rest 1 minute then repeat for a total of 4 rounds.

Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.