Category Archives: Weight

G2OH, Reverse Lunge and Row

By | | , , , ,
1 Comment

Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.

MU Work then MU, T2B and Run

By | | , , , ,
1 Comment

Accumulate 30 seconds

  • False Grip Hang from Bar with Lacrosse/Tennis ball

The EMOM for 4 minutes

  • 3 x Explosive Pullups as High as Possible

Then EMOM for 4 minutes

  • 5 x Kipping Pulls

Then based on Session 17 of the Street Parking Gymnastics program…

10 rounds for time

  • 2 x Bar Muscle Ups
  • 6 x Toes to Bar
  • Run 100m

Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.

Overhead Press, Ring Pullups and Row

By | | , , , ,
Comments Off on Overhead Press, Ring Pullups and Row

3 rounds of

  • 8 x Seated Dumbbell Press @ 16kg
  • 3 x Weighted Ring Pullups @ 10kg

4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds

  • Row 400m
  • 3 x Ring Pullups
  • 6 x Strict Press @ 65% of 3RM from last time
  • Max Effort Push Press

Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).

L-Sit Work then Deadlifts and Handstand Pushups

By | | , , , ,
Comments Off on L-Sit Work then Deadlifts and Handstand Pushups

Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.

Strict Lynne (again) then DB Snatch, Situps and Burpees

By | | , , , ,
1 Comment

Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.