Every 3 minutes for 5 minutes
Then AMRAP in 12 minutes
Results: Didn’t write down the weight I used for Bench Presses. V-Ups went really well. For the metcon 4 rounds plus 5 reps.
Take 20 minutes and work up to a heavy
Then for time do
Results: For the Front Squats 95/115/135/145/165. For the metcon 6:34
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | GW | Back Squat Toes to Bar |
Task |
| Wednesday | W | Strict Press Dumbbell Rows |
Task |
| Thursday | G | Pullups Handstand Pushups |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Deadlifts | EMOM |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Hike | Task |
| Tuesday | M | Run | Time |
| Wednesday | MGW | Push Press Toes to Bar Double Unders |
Task |
| Thursday | MGW | Deadlifts TRX Atomic Pushups Row |
Time |
| Friday | – | – | – |
| Saturday | M | Run | Task |
| Sunday | MW | Sandbag Thrusters Power Clean Kettlebell Swings Burpee |
Time |
EMOM for 10 minutes
Then do 3 rounds for max reps of
Results: Deadlifts were a bit too easy. Should have probably gone with 265lbs/120kg (next time). For the metcon 95/85/77 reps.
Not for time do 5 rounds of
Then for max Atomic Pushups, against a 5 minute running clock do
Repeat for 3 rounds resting 3 minutes between rounds.
Results: For the AMRAP 35-29-28 TRX APUs.