A. Five sets of:
B. Complete as many rounds and reps as possible in 10 minutes of:
Results: For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU. For Part B did 3 rounds plus 23 KBS.
EMOM for 9 minutes do the following:
Then do 5 rounds of (also taken from CF Invictus):
Results: Have been neglecting my handstand work for the past month so part 1 was harder than expected. Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10. At 10 reps per round 95lbs was hard.
Taken from CFI workout from December 15. Just as it is, this is a 40 minute workout :-).
Three or Five sets for max reps of:
Results: Was short on time so only did 3 rounds. Ended up with 367 reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Overhead Squats | Task |
| Friday | W | Bench Press Pullups |
Task |
| Saturday | – | – | – |
| Sunday | W | Front Squats Power Cleans |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | M | Run | M |
| Thursday | G | Pullups Dips Pushups Squats Double Unders |
Task |
| Friday | MG | Toes to Bar Box Jumps |
Task |
| Saturday | – | – | |
| Sunday | WM | Squat Cleans Burpees |
Time |
Take 20 minutes to work up to the weight you will use for the next round. Stretch and roll as needed between rounds.
Then AMRAP in 10 minutes of:
Results: For the AMRAP 7 rounds @ 95lbs.