Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.
Take 20 minutes or so to do 5 sets of the following complex:
Increase weight each set to the working weight for the next part.
Then, every 3 minutes for 15 minutes (5 sets) do the following:
Results: Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Back Squats | Task |
| Wednesday | G | Turkish Getups Handstand Hold |
Task |
| Thursday | – | – | – |
| Friday | W | Strict Press | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run 6k | Task |
| Tuesday | MG | Double Unders Situps |
Task |
| Wednesday | MG | Pushups Kettlebell Swings Row |
EMOM |
| Thursday | – | – | – |
| Friday | MG | Box Jump Overs Toes to Bar Dips |
Time |
| Saturday | MW | Power Cleans Push Press Burpees |
Time |
| Sunday | – | – | – |
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).
Warm up to a heavy working weight with 3-4 sets of:
Then every 3 minutes, for 15 minutes (5 sets):
Then Amrap in 10 minutes of:
Results: For the strict shoulder press used 125lbs/57kg. For the AMRAP did 7 rounds plus 11 Box Jump Overs.