Every 3 minutes for 15 minutes do
Then do AMRAP in 15 minutes of
Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | Split Squats | – |
| Wednesday | – | – | – |
| Thursday | – | Dumbbell Press Dumbbell Rows |
– |
| Friday | – | – | – |
| Saturday | – | Overhead Squats | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WG | Power Cleans Toes to Bar Dips |
Task |
| Wednesday | – | – | – |
| Thursday | MGW | Handstand Pushups Burpee Box Jumps Front Squats Pullups |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MGW | Deadlifts Row Handstand Pushups Sandbag Thrusters |
Task |
Every 3 minutes for 12 minutes (4 sets)
Then do three sets for max reps (inspired again by CF Invictus):
Results: For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)
Every 3 minutes for 12 minutes do the following increasing weight per round.
Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.
Then for time do 15-12-9 of
Results: For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets. For the metcon finished in 9:47.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Snatch | EMOM |
| Thursday | – | – | – |
| Friday | W | Back Squat | EMOM |
| Saturday | G | L-Sit L-Hang Superman |
Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | – | – | – |
| Wednesday | WM | Snatch Burpees Row Kettlebell Swings |
Time |
| Thursday | – | – | – |
| Friday | M | Double Unders Dumbbell Thrusters Pullups |
Task |
| Saturday | M | Row 5k | Task |
| Sunday | WG | Snatch Overhead Squat Pullups |
Time |