For quality do 3 rounds of the following:
AMRAP in 10 minutes of:
Then not for time do:
30 x Barbell Situps
Results: For the metcon did 4 rounds plus 20 KBS.
For time do 10 rounds of:
Results: Finished in 18:57.
Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
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 |