EMOM for 5 minutes do
Take 10 minutes and practice
AMRAP in 15 minutes of
Results: 5 rounds plus 2 reps. Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.
EMOM for 14 minutes do
Then EMOM for 14 minutes do
Then do a 20/10 tabata alternating:
Results: Nothing special.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | WG | Bench Press Dynamic Push Ups |
Task |
| Thursday | W | Front Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | MWG | Run Double Unders Dumbbell Push Press Pullups Dumbbell Hanging Squat Clean |
EMOM |
| Wednesday | MG | Row Toes to Bar Kettlebell Swings |
EMOM |
| Thursday | WMG | Run Handstand Pushups Power Clean Squats |
Task |
| Friday | M | Run | Task |
| Saturday | M | Bike | Task |
| Sunday | – | – | – |
Take 15 – 20 minutes and work up to a heavy
For time do the following (time cap of 25 minutes):
Immediately followed by 12 rounds of
Results: For the front squats got up to 3 x 185lbs/84kg. For the metcon stopped at the time cap after 9 rounds plus 5 reps.
Taken from the CFI workout on May 12
Every 4 minutes for 16 minutes do
Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:
Results: Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round. 500m row took between 2:00 and 2:18.