Post holiday recovery… started with a long mobility session then
Cash in with
Immediately followed by, EMOM for 6 minutes
Immediately followed by
Finisher 5 rounds of
Results: Total time for the Rowing plus the EMOM 15:24.
5 rounds work up to a heavier than last time
Then 3 rounds
Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.
Results: Hip Thrusts 155-165-175-185-200/91kg.
4 rounds for max reps/cals
Results: Used 50kg (55%) for the Bench. Metcon 56 – 39 – 30 – 30.
4 rounds of
Then 2 rounds of
Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)
Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.
4 rounds
Then EMOM for 14 minutes, alternating sides per minute (7 rounds on left / 7 rounds on right total)
Results: Landmines 25-50-60-65lbs/31kg. EMOM took around 35-40 seconds per round to complete the work, so 20 seconds rest.