Every 2 minutes for 10 minutes
5 x Bodyweight Bench Press
For time
Results: Bench Press @ 165lbs. In the metcon had to drop the weight for the Squats and Cleans (originally were 135lbs) since my back was really fatigued, still really hard … 14:38. Note to self… include some core activation exercises in the warmup (mtn climbers, knee tucks, situps, etc.)
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Handstand Work | EMOM |
| Tuesday | – | – | – |
| Wednesday | W | Hang Cleans | Task |
| Thursday | GW | Pause Front Squats L-Sit Split Squat |
EMOM |
| Friday | W | Barbell Rows Weighted Dips |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GMW | Pullups OH Walking Lunges Hanging Snatch |
Task |
| Tuesday | M | Run | Task |
| Wednesday | GW | Run/Row Power Cleans Sandbag Thrusters |
Time |
| Thursday | – | – | – |
| Friday | MW | Double Unders Deadlift Burpees |
Time |
| Saturday | – | – | – |
| Sunday | – | – | – |
Every 3 minutes for 15 minutes
Then against a 10 minute running clock do
Immediately followed by AMRAP of
Results: For the Rows 95/105/110/115/125lbs. For the metcon 8 rounds plus 3 reps.
For form do 3 rounds of
Then EMOM for 16 minutes (8 sets of each)
Results: Happy enough with my back squat, still had some impingement in my hip flexors.
5 rounds of
Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows
Results: Hang Clean 75/95/115/125/135lbs. For the AMRAP 3 rounds plus about 50m run.