Part A – Handstand work. EMOM for 10 minutes do
Then for time do 500 Double Unders, every minute on the minute do
Results: Finished metcon in 11:45. 125 unbroken DUs in first round!
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Handstand Pushups Pistols |
EMOM |
| Tuesday | W | Deadlift Bench Press |
Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | W | Clean and Press | Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Sandbag Thrusters Toes to Bar Row |
Task |
| Tuesday | G | Hollow Hold Superman Plank |
Tabata |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | M | Burpee Box Jump Over Dumbbell Snatch |
Task |
| Saturday | WG | Clean TRX Pushup |
EMOM |
| Sunday | M | Run | Task |
Not for time do 5 sets of
Increase weight each set.
Then EMOM for 9 minutes do each of the following sets. If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed. For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.
Result: For the first part got up to 130lbs. Started with strict presses, last three needed a little push. Second part started easy but the last set was hard enough after 17.1 yesterday.
For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
Not for time do Deadlifts:
The do Bench Press working up to a heavy 1 RM:
Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas
Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.