EMOM for 10 minutes do
Then AMRAP in 18 minutes of
Results: If the first part is too lame do 6-8 of each. For the metcon exactly 6 rounds (was not lame 🙂 )
Not for time do the following resting as needed between sets:
Then my version of event #3. For time do
Results: For the metcon, 10:55
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | L-Sit Pullups Dumbell Press Weighted Dips TRX Reverse Rows |
EMOM |
| Tuesday | GM | Double Unders Handstand Hold Plate Walk |
EMOM/Task |
| Wednesday | – | – | – |
| Thursday | W | Snatch Overhead Squat |
EMOM |
| Friday | WG | Back Squats Handstand Pushups |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Hollow Hold Superman Hold |
Tabata |
| Tuesday | GM | Deadlifts Plate Walk Toes to Bar |
Time |
| Wednesday | M | Run | Task |
| Thursday | WG | Dumbell Snatch Dips |
Task |
| Friday | MW | Power Cleans Burpees |
Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |
Do 4 rounds of
Then do AMRAP in 10 minutes of
Results: Back Squats 115/135/155/185/205. Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.
Every 2 minutes for 10 minutes do
Increase weight per round.
Then every 2 minutes for 14 minutes
Increase weight per round starting at the weight from the last part.
Then for time do 21-15-9 of
Results: Got up to 80lbs for the OHS. For the snatch did 95/100/65/65/70/75/80. Dropped the weight after 100lbs to work on form since it felt like it was so bad. For the metcon 4:53.