A short workout today.
Every 3 minutes for 15 minutes do
Then, AMRAP in 5 minutes of
Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195). For the metcon did 6 rounds plus 9 reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Front Squats TRX Rows L-Sit Turkish Getups |
Task |
| Friday | – | – | – |
| Saturday | W | Power Clean Dumbbell Press |
Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Bench Press Pullups Back Squat Toes to Bar Deadlift Dips |
EMOM |
| Tuesday | M | Run | Task |
| Wednesday | – | – | – |
| Thursday | WM | Snatch Burpees |
Task |
| Friday | – | – | – |
| Saturday | GM | Handstand Pushups Thrusters Row Kettlebell Swings |
Task |
| Sunday | M | Run | Task |
Based on CF Invictus WOD from 14 July.
Four sets of:
For time:
Results: Cleans 95/115/135/145. Metcon in 14:17.
First do 3 rounds of
Rest as needed between rounds. Then do 3 rounds of
Then for time do increasing/decreasing ladders of
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).