Tag Archives: Rollouts

Rollouts, Handstand Hold and Deadlifts then Kettlebells Swings and Renegade Rows

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3 rounds

  • 10 x Barbell Rollouts
  • 45 second Handstand Hold

Then 6 rounds

3 x Deadlift

Work up to a heavy triple.

Then three rounds of AMRAP in 3 minutes

  • 12 x Kettlebell Swings @ 32kg
  • 8 x Pushup plus Renegade Rows @ 18kg

Rest 2 minute between rounds.

Results: Deadlift 135-185-205-225-245-255lbs. Metcons 2 plus 8 reps, 2 rounds plus 4 reps, 1 round plus 17 reps.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).

Deadlifts then The Chief and some Core work

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Wasn’t excited about the workout in the program, so decided to make my own. 

Deadlift

  • Set 1 – 5 x @ 55% of 1RM
  • Set 2 – 3 x @ 65%
  • Set 3 to 8 – 1 x adding 5% per set

Rest 2 minutes between sets.

Then “The Chief” with Pullups.  Against a 3 minute running clock AMRAP of

  • 3 x Strict Pullups
  • 6 x Push Ups
  • 9 x Air Squats

Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.

Three sets of

  • 15 x Tuck Up to V-Up Complex
  • Rest 45 seconds
  • 12-15 x Barbell Rollouts
  • Rest 45 seconds

Results:  Deadlifts 135-155-205-195-220-240-255-275.  Metcon 22 rounds plus 2 Pullups. 

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.

Core Work then Deadlifts and Kettlebell Swings

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Not for time do 3 rounds of

  • 10 x Barbell Rollouts
  • 10 x TRX Pike Press
  • 10 x Russian Twist @ 14kg

For time

  • 10 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 8 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 6 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 4 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 2 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings

Results: Metcon 12:38