Tag Archives: Toes to Bar

Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

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First do 5 rounds of

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Bent Dumbbell Rows @ 24kg
  • Rest  2 minutes

Then AMRAP in 7 minutes of

  • 7 x Goblet Squats @ 24lbs
  • 7 x Toes to Bar
  • 35 x Double Unders

Then EMOM for 10 minutes do alternating

  • Odd minutes – 30 second Plank
  • Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.

Split Squats and Thursters, T2B and Power Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  •  5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

  • 20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
  • 10 x Toes to Bar
  • 5 x Power Cleans @ 125lbs
  • Rest 2 minutes

Results:  Split Squats – 65/80/95/115lbs.  Metcon:  1:48/1:50/1:59/2:06

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

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Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.

Back Squats and Toes to Bar then 3 Tabatas

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5 rounds of

  • 5 x Back Squats @ 165lbs/75kg
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 Tabatas (one exercise per tabata) for total calories/reps

  • Row
  • Kettlebell Swings
  • Russian Twist @ 10kg

Results:  23 cal/88 reps/73 reps (184 total)