| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Deadlift | EMOM |
| Wednesday | G | Handstand Pushups Toes to Bar |
EMOM |
| Thursday | – | – | – |
| Friday | W | Bench Press | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MG | Kettlebell Swings Pullups Box Jumps |
EMOM |
| Wednesday | MG | Row V-Ups Burpees Sandbag Thrusters |
Tabata |
| Thursday | – | – | – |
| Friday | MGW | Dumbbell Snatch Reverse Lunges Dips |
Task |
| Saturday | M | Run | Task |
| Sunday | – | – | – |
Warm up with 2 rounds of
Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)
Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)
Then for time
Results: For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps. Metcon in 6:54.
Every 90 seconds for 18 minutes
Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:
Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.
Results: Forgot to count the tabatas, generally tried to keep rep count constant per round. Worked good for all but the V-Ups, started with 9 reps and ended with 6. Thrusters kept to a steady 8 reps. Burpees 6. Rowed total of 20 calories or so.
Every 3 minutes for 12 minutes
AMRAP in 20 minutes of (TK Hero WOD)
Results: Deadlifts 135-160-185-205lbs. Metcon – 8 rounds plus 6 reps (alternated my pullup grip every few reps)
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Strict Press Push Press |
EMOM |
| Tuesday | GW | Front Squat Strict Toes to Bar |
EMOM |
| Wednesday | – | – | – |
| Thursday | G | Weighted Pullups Weighted Dips |
EMOM |
| Friday | W | Cleans | EMOM |
| Saturday | – | – | – |
| Sunday | G | Core Work Pullups |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Mountain Climbers Dynamic Plank Hip Extensions |
Task |
| Tuesday | MW | Double Unders Front Squats Power Cleans |
Task |
| Wednesday | M | Run | Task |
| Thursday | M | Thrusters Burpees |
Task |
| Friday | GW | TRX Planks TRX Atomic Pushups Dumbbell Deadlift Dumbbell Shoulder Press |
Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |