Tag Archives: Pike Lift

Pike Lifts and Glute Bridges then KBS and Step Ups

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8 rounds, rest as needed between rounds (Kari Pierce

  • 5 x Single Leg Pike Lift Left
  • 5 x Single Leg Pike Lift Right
  • 5 x Pike Lift

Then 2 rounds of

  • 20 second Palof Hold per side (black strap)

Then 5 rounds

  • 5 x Weighted Glute Bridges (increase weight per round)

Then AMRAP in 15 minutes of

  • 20 x Kettlebell Swings @ 24kg
  • 10 x Alternating Weigted Step Ups @ 20in/50cm with KB in Goblet Hold @ 24kg (5 per leg)

Results: Glute Bridges 65-95-115-125-130lbs. Metcon – 7 rounds plus 10 reps. Really pushed in the last round…

Core Work then Bent Rows and Dips

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4 rounds, rest as needed between roumds

  • 30 second Handstand Hold
  • 10 x Alternating Single Leg Pike Lifts (5 per side)
  • 10 x Pike Lifts
  • 10 x Pike Lifts over a Kettlebell (over and back is one rep)

Then 5 rounds

  • 5 x Barbell Bent Rows
  • Rest 30 seconds
  • 10 x Dips
  • Rest 90 seconds

Results: Bent Rows 80-95-105-110-115lbs.

Pike Lifts then Split Squats and Pullups

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3 rounds

  • 10 x Single Leg Pike Lift (R+L=1 rep)
  • 5 x Pike Lift over a KB (Over and back = 1 rep)
  • Repeat for 2 sets

Then 5 rounds

  • 3 x RFE Split Squats with Bar in Front Rack Left
  • Rest 30 seconds
  • 3 x RFE Split Squats with Bar in Front Rack Right
  • Max Unbroken Strict Pullups
  • Rest 2 minutes

Results: My right shoulder is having problems so spent the first 20 minutes working on mobility and some light band work to get it back in shape. Split Squats 95-105-115-125-135lbs. Did 5 reps on my left leg In each set since it was so feeble yesterday. Need to get it stronger to keep up with my right leg.

Pike Lifts then Thrusters, DUs, Burpees and Run

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4 rounds

  • 5 x Seated Single Let Pike Lifts (R+L=1 rep)
  • 5 x Seated Leg Pike Lifts
  • Repeat for 2 total sets

Taken from the Box Programming Instagram post from August 7.

4 rounds for time

  • 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 35 x Double Unders

Rest 3 minutes, then 3 rounds for time

  • 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 10 x Burpees

Rest 3 minutes, then 2 rounds for time

  • 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 200m Run

Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.