| Day | Movement Class |
Exercises | Priority |
| Monday | W | Deadlifts | Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | WG | Strict Press Side Plank |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | TRX Pushups Single Leg Deadlifts Pullups |
Time |
| Tuesday | – | – | – |
| Wednesday | M | Run | Task |
| Thursday | GMW | Burpees Dips |
EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Based on the CF Invictus WOD from December 14.
Four rounds of
Then five sets for max reps of Dips…
Complete in 60 seconds:
Rest 60 seconds between sets.
Then not for time
Results: First part was good, kept to 6 reps except the last round when only did 5. Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).
Take 20 Minutes and work up to a heavy
Then AMRAP in 10 minutes
Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1. Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Clean and Press Pullups |
Task |
| Tuesday | – | – | – |
| Wednesday | W | Front Squats | Task |
| Thursday | – | – | – |
| Friday | WG | Bench Press TRX Reverse Rows |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Kettlebell Swings Burpees Box Jumps |
Time |
| Tuesday | GW | Toes to Bar Deadlifts Handstand Pushups Dips |
Task |
| Wednesday | MG | Walking Lunges Double Unders Situps |
Task |
| Thursday | M | Row | Time |
| Friday | MG | Pullups Row Thrusters |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
5 rounds of
Then for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)
Results: Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs). Metcon 9:14