AMRAP in 12 minutes of
2 rounds of
Then, 2 rounds of
Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups. Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.
Do 4 standard 4 minute, 8 interval, 20/10 tabatas. Rest 1 minute between each. Count total reps for all 32 intervals.
Results: This was a short workout (only 15 minutes total). Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.
Part A – Handstand work. EMOM for 10 minutes do
Then for time do 500 Double Unders, every minute on the minute do
Results: Finished metcon in 11:45. 125 unbroken DUs in first round!
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Handstand Pushups Pistols |
EMOM |
| Tuesday | W | Deadlift Bench Press |
Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | W | Clean and Press | Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Sandbag Thrusters Toes to Bar Row |
Task |
| Tuesday | G | Hollow Hold Superman Plank |
Tabata |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | M | Burpee Box Jump Over Dumbbell Snatch |
Task |
| Saturday | WG | Clean TRX Pushup |
EMOM |
| Sunday | M | Run | Task |
Not for time do 5 sets of
Increase weight each set.
Then EMOM for 9 minutes do each of the following sets. If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed. For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.
Result: For the first part got up to 130lbs. Started with strict presses, last three needed a little push. Second part started easy but the last set was hard enough after 17.1 yesterday.