Tag Archives: Pushups

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.

Presses then Cleans, Pushups and Air Squats

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Every 2 minutes for 10 minutes

  • 5 x Strict Press

Increase weight each round.  Rest 2 minutes, then every 2 minutes for 2 rounds of

  • 20 x Push Press @ 65lbs

Rest 2 minutes between rounds.

Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):

  • 3 x Power Clean @ 110lbs/50kg
  • 6 x Pushups
  • 9 x Air Squats

Results:  Strict Press 75-95-105-110-115lbs.  Metcon total of 21 rounds plus 1 rep.  Excellent metcon, very hard.

Bench Press then Dealifts, Pushups, V-Ups and Run

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Every 60-90 seconds for 10 rounds

  • 1 x Bench Press @ 165lbs (or bodyweight)
  • 2 x Bench Press
  • 3 x Bench Press
  • 4 x Bench Press
  • 5 x Bench Press
  • 4 x Bench Press
  • 3 x Bench Press
  • 2 x Bench Press
  • 1 x Bench Press
  • 5 x Bench Press

Then 3 rounds for time

  • 10 x Deadlifts @ 185lbs
  • 15 x V-Ups
  • 20 x Hand Release Pushups
  • Run 200m

Results:  I rested the full 90 seconds for the Bench Press but that might be too slow.  Either rest only 60 seconds or increase the weight if it seems too easy.  For the Metcon 11:13.