For max reps perform one round of the following:
Results: 68 reps total (12/12, 12/10, 12/10). First mile run in 7:14 (4:25 per km). Second mile run in 7:47 (4:42 per km).
For as long as it is possible to complete all reps within the time perform the following:
From 0:00-3:00, 2 rounds of:
From 3:00-6:00, 2 rounds of:
From 6:00-9:00, 2 rounds of:
Etc… following same pattern
Results: C: 81 reps. J: 93 reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Dumbell Press | – |
| Thursday | WG | Pistol Squats Turkish Getups |
– |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | -M | Run Box Jumps Walking Lunges |
Task |
| Wednesday | GWM | Pull Ups Reverse Lunges Front Squats Handstand Pushups Burpees |
Time |
| Thursday | WM | Sumo Deadlift Highpull Thrusters Kettlebell Swings |
Task |
| Friday | M | Run | Task |
| Saturday | MG | Dumbbell Snatch Ball Slams Squats Kettlebell Swings Situps Box Jumps Row Burpees |
Time |
| Sunday | WGM | Overhead Squats Pullups Cleans Prowler Push |
Time |
Not for time perform 3 rounds of:
For time perform 7 rounds of:
Results: Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-). For the Metcon: 19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot. Had to break into two sets of 5 after the 3rd round.
Heart Rate during Metcon
A. Not for time perform 4 sets of:
B. AMRAP in 7 minutes of:
C. AMRAP in 7 minutes of:
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.