Not for time do 5 rounds:
Then for time do alternating ladders of
Results: For the metcon 12:39.
Warm up with 100 double unders then 4 rounds of
Increase the weight of the plate each set. Stretch and roll shoulders and back between sets.
Then not for time do 4 sets of
5 x Overhead Squats increasing weight each round
Then for time do 10 rounds of the following:
Results: Warmed up with 10, 25, 35lbs plates for the walking lunges. Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs. All were hard. Metcon in 24:53.
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Weighted Dips Barbell Rows |
EMOM |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Front Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Toes to Bar Front Squats |
Task |
| Tuesday | M | Run | Task |
| Wednesday | – | – | – |
| Thursday | MG | Burpees Thrusters Pullups Double Unders |
Time |
| Friday | MGW | SDHP Dips Clean S2OH KB Swings Deadlifts |
Time |
| Saturday | G | V-Up Turkish Getups Russian Twist Knee Tucks Hollow Hold Superman Hold Mountain Climbers |
Task |
| Sunday | – | – | . |
Not for time do one round of core work:
Then do 5 rounds of
Results: Used 20kg dumbbell for the TGU. 12kg for the Russian twist.
Take 15 minutes and work up to a heavy:
Then, AMRAP in 18 minutes of:
Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).