Tag Archives: Pushups

OH Presses then DB Snatches and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Strict Overhead Press

Then EMOM for 6 minutes

  • 8 x Dumbbell Push Press @ 18kg

Then for time (time cap 20 mins)

  • 10 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 5 x Pushups
  • 9 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 10 x Pushups
  • 8 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 15 x Pushups
  • 7 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 20 x Pushups
  • 6 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 25 x Pushups
  • 5 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 30 x Pushups
  • 4 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 35 x Pushups
  • 3 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 40 x Pushups
  • 2 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 45 x Pushups
  • 1 x Alt Dumbbell Snatch
  • 50 x Pushups

Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!

Strict Presses then Pullups, Bench Press, Dips and Row

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Every 2 minutes for 10 minutes

  • 12 x Seated Dumbbell Strict Press

Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…

For time 21-15-9 reps of

  • Pullups
  • Bench Press @ 135lbs/60kg

Rest 3 minutes then 21-15-9 reps/calories of

  • Pushups
  • Row

Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.

Bench Press and Ring Pushups then Wall Walks and Pullups

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Working on Strict Muscle Ups…

  • 3-5 x Ring Reverse Rows with False Grip (pull to sternum)

Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 10 minutes (5 rounds)

  • Round 1 – 10 x Ring Pushups with both hands on rings
  • Round 2 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 3 – 10 x Ring Pushups with right hand on ring, left on ground
  • Round 4 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 5 – 10 x Ring Pushups with right hand on ring, left on ground

Set the rings to about 5cm off the ground.

Then for time

  • 5 x Wall Walks
  • 5 x Strict Pullups
  • 4 x Wall Walks
  • 5 x Strict Pullups
  • 3 x Wall Walks
  • 5 x Strict Pullups
  • 2 x Wall Walks
  • 5 x Strict Pullups
  • 1 x Wall Walk
  • 5 x Strict Pullups

Results: Bench Press 135-155-165-170-175lbs. Metcon 9:59.

Pull then Push then Situps

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Just messing around and building a little bit of upper body strength.

3 rounds

  • 5 x Upright Rows @ 75lbs
  • 5 x TRX Reverse Rows with 10kg weight vest
  • 5 x Weighted Strict Pullups with 10kg weight vest
  • Rest 2 minutes

Then 3 rounds

  • 5-8 x Dips @ Bodyweight
  • 5 x Weighted Pushups with 10kg vest
  • 5 x Strict Press @ 95lbs
  • Rest 2 minutes

Then

30 x Barbell Situps

Results: Completed as shown. Had to do singles for the weighted pullups.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.