Tag Archives: Planks

Core Work then Deadlifts and Bike

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4 sets of

  • 10 x Dynamic Planks
  • 10 x Alternating Side Planks on Forearms
  • 10 x Stability Ball Glute Bridges
  • Repeat for 2 rounds

Then 5 rounds

  • 5 x Deadlift @ 75%

Then for time

  • Bike 1km

Results: DL @225lbs. Got a new CyclOps Wind indoor trainer for my bike so testing that out. Started with 2k but didn’t time it. Finished the 1km in 2:29, averaged around 23km/hr. Next time will try with my bike shoes and see if those improve my time.

Planks then Overhead Squats

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4 rounds

EMOM for 12 minutes, alternate through the following

  • Station 1 – 5 x Standing Sots press @ empty bar
  • Station 2 – 3 x OHS @ empty bar

Every 3 minutes for 12 minutes

  • 3 x Overhead Squat

Work up to a heavy set.

Then for form, 3 rounds of

  • 3 x Snatch Balance

Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.

Bench Press and Rows then Pushups and Run

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Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

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Three rounds of

  • 30 Second Side Plank Left
  • 30 Second Side Plank Right
  • 10 x Glute Bridges
  • 10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

  • 8 x Pullups
  • 8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
  • 8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).

Handstand Hold, Box Jump Overs, Planks, DUs, Reverse Rows and Burpees

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5 Rounds 30 seconds work/30 seconds rest

  • 1 x Handstand Pushups
  • Handstand Hold for remaining time

5 rounds

  • 1 Minute Box Jump Overs
  • 1 Minute Dynamics Planks
  • 1 Minute Double Unders
  • 1 Minute TRX Reverse Rows (feet on ground)
  • 1 Minute Situps
  • Rest 1 Minute

Set timer for 10 second rest between each exercise so that I had time to change stations.

Results:  Lost count so nothing to report.