Tag Archives: Dumbbell Squats

Pullups, Pike Lift and Front Levers then Burpee Pullups, Dumbbell Snatch and Front Squats

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Every 2 minutes for 10 minutes

  • 2 x Weighted Ring Pullups @ 10kg with False Grip

Then EMOM for 8 minutes alternate

  • Minute 1 – 5-10 x Pike Lift
  • Minute 2 – 15 second Tuck Front Lever

Then based on the ‘Supper Gripped’ WOD from wodwell, 5 rounds for time (original is AMRAP in 20)

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 20kg (5 per side)
  • 5 x Single Dumbbell Front Squat Left Hand
  • 5 x Single Dumbbell Front Squat Right Hand

Results: Metcon 11:21.

RFE Split Squats then TRX Rows, DB Front Squats and Push Presses

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4 rounds to work up to a heavy (as heavy or heavier than last time with 10 reps)

  • 8 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then, based on CF New England’s ‘Severance Package’ WOD, 7 rounds for time of

  • 7 x TRX Reverse Rows
  • 7 x Dumbbell Front Squats @ 18kg per hand
  • 7 x Dumbbell Overhead Press Left Arm @ 18kg
  • 7 x Dumbbell Overhead Press Right Arm @ 18kg

Results: Split squats 52kg, same as last time but more solid with only 8 reps. Metcon 13:46.

Cleans and Presses then DB Cleans, Squats and Double Unders

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5 rounds of

5 x Hang Power Clean and Push Press/Jerk @ 80% of 3RM HPC

8 rounds for time

  • 12-9-6-3 x Dumbbell Hang Power Clean @ 18kg
  • 40 x Double Unders after each round

Then immediately into

  • 3-6-9-12 x Dumbbell Squats
  • 40 x Double Unders after each round

Results: 3 RM was established on 12. April @ 140lbs. Used 115lbs today. Metcon 11:04. Double Unders suffered from neglect… got all 40 in the first round but had to break with the rest into 20-10-10, arms just wouldn’t go around any more.

Pullups and Rows then Lumberjack 20 with a Bike

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10 rounds

  • 3 x Weighted Pullup @ 15kg

Then accumulate

  • 30 x Straight Arm Cable Pulldowns @ 70lbs

Lumberjack 20 with Biking instead of Running or Rowing. For time:

  • 20 x Dumbbell Deadlifts @ 20kg per hand
  • Bike 800 meters
  • 20 x Kettlebell Swings @ 32kg
  • Bike 800 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Bike 800 meters
  • 20 x Burpees
  • Bike 800 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Bike 800 meters
  • 20 x Alternating Box Step Ups (r+l=1rep)
  • Bike 800 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Bike 800 meters

Results: Metcon 24:47. Last set of Squat Cleans was very hard.

Presses then DB Clean, DB Front Squats and Row

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.