Tag Archives: Russian Twist

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

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Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!

Dumbbell Snatches, Burpees, Toes to Bar and HRPU then Core Work

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AMRAP in 13 minutes of (another CF New England WOD)

  • 50 x Dumbbell Snatches (R+L)
  • 40 x Burpees
  • 20 x Toes to Bar
  • 10 x Hand Release Pushups

Then for total reps, 8 rounds of 20/10 Tababtas (4 minutes)

  • Mountain Climbers (R+L=1)

Then

  • 30 x Russian Twists Total (R+L=1)

Results:  Metcon 1 rounds plus 25 reps.  Mountain Climbers  110 reps.

 

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

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Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.

Muscle Up Progressions then Strict Pullups, Ring Dips, Russian Twists and Knee Tucks

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Got some Gymnastics Rings for Christmas so I can begin working on Muscle Ups again….

Take 15 minutes and work on muscle up progressions

Then EMOM for 20 minutes (10 rounds of each) do the following.  Break as needed to get full range of motion.

  • Even minute – 5 x Strict Bar Pullups
  • Odd minute – 5 x Strict Ring Dips

Then EMOM for 5 minutes

  • 8 x Russian Twists @ 16kg (over and back is one rep)

Then EMOM for 5 minutes

  • 10 x Knee Tucks

Results:  Really lost strength on the false grip.  It was the key to getting a muscle up.  Ring Dips went well.

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