Tag Archives: Planks

Power Cleans, Pushups and Air Squats

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Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds

  • 3 x Dumbbell Power Clean @ 35lbs per Hand
  • 6 x Pushups
  • 9 x Air Squats

Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)

  • Dynmaic Planks

Results:  5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.

Deadlifts and T2B then Split Squats, Planks and Handstand Hold

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Three rounds for time of

  • 15 x Deadlifts @ 185lbs
  • 15 x Toes to Bar

Then 3 sets of

  • 4-5 x Alternating Split Squat @ 95lbs ( per leg )
  • Rest 60 seconds
  • 45 Second Side Plank Each Side
  • Rest 60 seconds
  • 45 Second Handstand Hold
  • Rest 60 seconds

Results:  Metcon in 9:50.  Forearms were the limiting factor…

Ring Dips, SDHP and DUs, then Planks, TRX Pike Press and Sumo Deadlifts

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AMRAP in  12 minutes

Then EMOM for 20 minutes (5 rounds of each)

  • 8 x TRX Pike Press
  • 30 second Side Plank Left
  • 30 second Side Plank Right
  • 3 x Sumo Deadlift (increase weight per round)

Results:  Metcon, 4 rounds plus 64 reps.  By the 5th round (240 reps) my double unders were done so could hardly get 10 reps in a row.  For the Sumo Deadlifts, 115-135-165-185-200lbs.

Deadlifts and Double Unders then Planks, SL Deadlifts and Glute Bridges

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Taken from the CF Invictus WOD from August 28.

3 rounds for time

  • 15 x Deadlifts @ 185lbs
  • 50 x Double Unders

Then 3 sets of

  • 6 – 8 x Single Leg Deadlifts
  • Rest 60 seconds
  • 6 – 8 x Glute Bridges
  • Rest 60 seconds
  • 45 second Side Plank each side
  • Rest 60 seconds

Results: Metcon 6:19. Should have been better but had trouble with Double Unders. For the second part used 65-75-80lbs for the SLDL and Glute Bridges.

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.