Every 2 minutes for 10 minutes
Then every 2 minutes for 10 minutes
Then a standard Tabata alternating
Then a standard Tabata alternating
Then not for time
Results: Strict Press finished with 3 x 135lbs. Push Press @ 135lbs.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Bench Press | EMOM |
| Wednesday | W | Back Squats | EMOM |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MGW | Row Front Squats Deadlifts Kettlebell Swings Burpees Pullups Dumbbell Cleans Box Jumps |
Task |
| Tuesday | MG | Toes to Bar Thrusters Burpees Box Jumps |
Task |
| Wednesday | GW | Kettlebell G2OH Pike Press |
Time |
| Thursday | – | – | – |
| Friday | MGW | Handstand Pushups Deadlifts Pullups Double Unders |
Task |
| Saturday | M | Run | M |
| Sunday | – | – | – |
10 rounds for time (Bradshaw Hero WOD)
Results: 26:34. Pullups were the limiting factor. The rest went quick.
Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds…
Final 2 rounds…
Then AMRAP in 12 minutes
Results: Back Squats 135-165-185-205-215. Goblet Squats 28 and 22 reps. For the AMRAP did one arm KB Clean and Press, 4 rounds plus 8 reps.
Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds…
Final 2 rounds…
Then repeat of the Jan 2 workout. Three rounds for time (CF Invictus workout from December 30)
Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18. Really hard workout when done right!