EMOM for 15 minutes, do one exercise per minute (5 rounds)
Then Tabata (8 rounds, 20 second work-10 second rest) of
Then another Tabata
Results:
Every 2 minutes for 8 minutes
Then every 2 minutes for 8 minutes
Then AMRAP in 15 minutes
Results: Strict Press 95-105-110-115. Push Press 115- 120-125-130. 4 rounds plus 400m.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Back Squats | EMOM |
| Tuesday | GW | Weighted Dips Bench Press Turkish Getups |
Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | G | Weighted Pullups | EMOM |
| Saturday | W | Power Clean Front Squat Strict Press Clusters |
Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Double Unders Sandbag Thursters Toes to Bar |
Time |
| Tuesday | – | – | – |
| Wednesday | – | Run | – |
| Thursday | – | – | – |
| Friday | – | Handstand Pushups Kettlebell Swings Pushups Deadlifts |
Task |
| Saturday | – | Box Jumps Clusters Burpees |
Task |
| Sunday | – | Bike | – |
Start with 3 rounds of
Then do 3 rounds of
1.1.1 Clusters
Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.
Then for time
Results: For the clusters ended up with 115lbs. For the metcon finished in 13:25.
E3MOM for 12 minutes (4 rounds)
Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg
Then do the following, each time you need to rest do 3 x Handstand Pushups.
Results: For the Pushups – 9:38. Kettlebell Swings – 6:27.