Tag Archives: Pushups

Power Snaches then KB Snatches, Lunges, Pullups, Pushups and Cleans

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5 rounds, increase weight per round

  • 2 x Hang Power Snatch
  • 3 x Power Snatch

Then, the Joller Blades WOD from 7. Jan plus two additional parts I made up myself, AMRAP in 5 minutes

  • Alternating Kettlebell Snatch plus Overhead Reverse Lunge @ 20kg (step back on opposite side of Kettlebell) @ 20kg

Rest 3 minutes then AMRAP in 5 minutes

  • Alternating Kettlebell Clean plus Twist @ 20kg (Twist to same side as KB)

Rest 3 minutes then AMRAP in 5 mnutes

Results: Snatch 65-75-85-95-95lbs/43kg. Metcon 29-40-15.

Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.

Gymnastics Strength

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor

Then Every 2 minutes for 10 minutes

  • 2-3 x Weighted Ring Reverse Rows @ 10kg
  • 2-3 x Weighted Ring Dips @ 10kg

Then every 3 minutes for 9 minutes

  • Max Unbroken Weighted Deficit Pushups from Yoga Blocks @ 10kg

Results: For the reverse rows put feet on bench and the rings close together, then pulled them apart as I brought them to my chest… tried to simulate the muscle up transition pull as much as possible. Pushups 21-12-9.

Overhead Press then Row, Pullups and Dips

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Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

Bench Press then Dumbell Presses, Rows and Pushups

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4 rounds of

  • 8-10 x Tempo Bench Press @ 60-65% of 3RM (3-4 second descent/3-4 second ascent)

EMOM for 15 minites rotate through

  • Minute 1 – 10 x Alternating Seated Dumbbell Press @ 12kg per Hand (r+l=rep)
  • Minute 2 – 10 x Deficit Pushups
  • Minute 3 – 12 x Alternating Dual Kettlebell Bent Rows @ 14kg per Hand (hold KBs in both hands in bent row position, and row one at a time, alternating sides)

Results: Bench Press, used 115lbs, 10-9-8-8 reps. For the seated press, sat on floo.