EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):
Then EMOM for 5 minutes do:
Complete as many rounds and reps as possible in 8 minutes of:
Results: For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.
EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).
Then every 2 minutes for 6 minutes (3 rounds) do:
Then every 2 minutes for 6 minutes (3 rounds) do:
Results: Had to break in the last round both the bench press and pullups, Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.
Every 3 minutes do 3 rounds of:
AMRAP in 10 minutes of:
Results: Clusters worked surprisingly well … even on video 🙂 AMRAP – 3 rounds exactly.
Every 3 minutes for 5 rounds:
Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:
Results: The first part worked really well. 3 minutes seems like a long time but the last round of pushups was very hard. Go heavy with the dips and full range of motion since it is only 3 reps. This will also give everyone time to check their messages between sets ;-).
For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B. So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B. Also really hard.
EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.