Category Archives: Weight

Front Squats then 2017 Regional Games Workout #1 Modified

By | | , , , ,
1 Comment

Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

Run, Double Unders, Push Press and Squat Cleans

By | | , , , ,
1 Comment

Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-).  For max reps at each station do 3 rounds of:

  • Minute 0:00 to 2:00 – Run 400m then Double Unders
  • Minute 2:00 to 3:00 – Dumbbell Push Press @ 12kg per hand
  • Minute 3:00 to 4:00 – Pullups
  • Minute 4:00 to 5:00 – Dumbbell Hanging Squat Clean @ 12kg per hand

Rest 5 minutes between rounds.

Results:  70/90/100 reps.  In round one took too long to walk inside, so did not have time to do any double unders.   Rounds two and three are approximate since I lost track of counting a couple of times.  Could have gone heavier with the dumbbells but still was hard.

Deadlifts and KBS then Row, Rev Lunges and Pullups

By | | , , , ,
1 Comment

For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

C&J then Two 8 Minute AMRAPS

By | | , , , ,
Comments Off on C&J then Two 8 Minute AMRAPS

Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.

Core Work then Pistols and Power Cleans

By | | , , , ,
2 Comments

EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂