Made this one up for a hotel workout since I had 50lbs dumbbells to use.
For time 5 rounds
Then 5 rounds of
Results: 12:07. For the Deadlift, did 50-50-50-70-70lbs/31kg.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Front Squats | Task |
| Tuesday | W | Strict Press | Task |
| Wednesday | – | – | – |
| Thursday | – | – | |
| Friday | WG | Handstand Pushups Squat Cleans | EMOM |
| Saturday | WG | Sumo Deadlift Planks TRX Pike Press | EMOM |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | WG | Dumbbell Thrusters Pullups Dumbbell Snatch Dumbbell Step Up Dumbbell Clean Toes to Bar | Time |
| Tuesday | M | Burpee Jumpover Kettlebell Swings | Time |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | W | Front Squat Power Clean Push Press | Task |
| Saturday | WMG | Ring Dips Sumo Deadlift Highpull Double Unders | Time |
| Sunday | M | Run | Task |
AMRAP in 12 minutes
Then EMOM for 20 minutes (5 rounds of each)
Results: Metcon, 4 rounds plus 64 reps. By the 5th round (240 reps) my double unders were done so could hardly get 10 reps in a row. For the Sumo Deadlifts, 115-135-165-185-200lbs.
6 rounds for time
EMOM for 20 minutes
Results: Metcon 6:22. For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds. Alternative for the second part…. You can also use the EMOM as a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.
Every 3 minutes for 15 minutes
Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)
Results: Strict Press 65-80-95-115-125lbs. Metcon 71 Burpee Jumpovers total.