Tag Archives: Toes to Bar

Cleans and T2B

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Inspired by the CF Invictus WOD from October 30, 2018. 

EMOM for 5 minutes

  • 1 x Hang Clean @ 110lbs
  • 1 x Front Squat @ 110lbs

Rest 1 minute, then EMOM for 6 minutes

  • 1 x Hang Clean @ 120lbs
  • 1 x Front Squat @ 120lbs

Rest 1 minute then EMOM for 6 minutes

  • 1 x Squat Clean @ 135lbs

Then for time do 5 rounds of

  • 10 x Hang Squat Clean @ 110lbs
  • 10 x Toes to Bar

Results: For the first part just set the EMOM timer to 19 minutes.  For the Metcon 15:44.  Really  a killer on the forearms. 

Front Squats then Man Makers, Toes to Bar and DUs

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Every  2 minutes for 14 minutes (7 sets) do Front Squats

  • 5 reps @ 135lbs
  • 4 reps @ 150lbs
  • 3 reps @ 160lbs
  • 2 reps @ 170lbs
  • 1 rep @ 185lbs
  • 3 reps @ 170lbs
  • max reps @ 160lbs

Then AMRAP in 20 minutes

  • 6 x Man Makers @ 12kg
  • 9 x Toes to Bar
  • 30 x Double Unders

Results: 6 reps for the last round of the front squats.  For the metco 7 rounds plus 1 rep.

Front Squats then 3 x five minute AMRAPs

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5 rounds

  • 5 x Front Squat

Then AMRAP in 5 minutes

  • 5 x Dumbbell Thrusters @ 16kg per hand
  • 5 x Strict Pullups

Rest 1 minute then AMRAP in 5 minutes of

  • 5 x Dumbbell Snatch Left @ 21kg
  • 5 x Dumbbell Snatch Right @ 21kg
  • 5 x Dumbbell Step Up (used my normal bench)

Rest 1 minute then AMRAP in 5 minutes

  • 5 x Single Arm Dumbbell Squat Clean Left @ 16kg
  • 5 x Single Arm Dumbbell Squat Clean Right @16kg
  • 5 x Strict Toes to Bar

Results:  Front Squats 95-115-130-140-150lbs.  Metcon – first set 5 rounds plus 6 reps, second set 3 rounds plus 10 reps, last set 4 rounds plus 10 reps.

Push Press, T2B and BJ Overs

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Inspired by CF New England

Take 15 minutes and work up to a heavy

  • 10 x Push Press

Then AMRAP in 14 minutes

  • 2 x Push Press
  • 2 x Toes to Bar
  • 2 x Box Jump Overs
  • 4 x Push Press
  • 4 x Toes to Bar
  • 4 x Box Jump Overs
  • etc. adding 2 reps until time is up

Results:  For the Push Press worked up to 115lbs (65-80-95-110-115). For the metcon completed the round of 16 plus 22 reps.