Tag Archives: Toes to Bar

Front Squats and Pullups then Burpees, Wall Balls, Toes to Bar and DUs

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Every 4 minutes for 24 minutes do Front Squats

  • 6 x 50kg/110lbs
  • 6 x 120lbs
  • 4 x 130lbs
  • 4 x 140lbs
  • 2 x 150lbs
  • 2 x 160lbs

Between each set do 3 reps weighted pullups @ 25lbs

EMOM for 24 minutes (6 sets of each)

  • min1: 30s Burpees
  • min2: 30s WBs
  • min3: 30s Toes to Bar
  • min4: 30s DUs

Results:  After so many reps lost count.   Just kept going and going…

Presses then Wallballs and T2B

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Push Press @ 105lbs/50kg, rest with bar in front rack for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Strict Pullups

Then do AMRAP in 7 minutes of:

  • 10 x Toes to Bar
  • 10 x Wall Balls

Results:  The “rest” between reps worked well to give time to concentrate on the push press.  Pullups: 12-8-8-7-6.  For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,

Muscle Up Progressions then Snatches, T2B, WB, Pullups and Cleans

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Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang.  Try to jump as little as possible for the transition. Raise rings each round if possible.

  • 5 x Jumping Ring Muscle Ups

Then do an AMRAP in 14 minutes of:

  • 5 x Power Snatch @ 65lbs
  • 7 x Strict Toes to Bar
  • 9 x Wall Balls
  • 7 x Strict Pullups
  • 5 x Power Clean @ 65lbs
  • 9 x Wall Balls

Results:  For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).

 

Front Squats then Toes to Bar, Wall Balls and Double Unders

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Not for time  do Front Squats working up to a heavy max.

  • 5 x 155lbs / 70kg
  • 5 x 165lbs
  • 3 x 170lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 1 x 195lbs / 88kg

Then do AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Rest 3 minutes and then AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Results:  First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.

SRCF Workout from 23.6.2016

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This was the WOD from last Thursday.

Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:

  • 5-5-5-5-3-1

Try to get to a heavy 1 rep max.

Then do AMRAP in 6 minutes of:

  • 3 x Push Press @ weight used for final 5 rep round
  • 6 x Toes to Bar

Results:  For the Push Press, ended with 1 rep @ 155lbs/70kg.  For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.