Not for time do 3 rounds of:
Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:
Results: Didn’t count. Only tried to keep the number of reps consistent throughout.
EMOM for 8 minutes do (4 rounds each):
Then do AMRAP in 15 minutes of:
Results: For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.
Not for time do 5 sets of the following, rest as needed between sets:
Then EMOM for as long as possible:
Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Lunges Bench Press |
Task |
| Thursday | G | Turkish Getups | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Turkish Getups Toes to Bar Plate Walks |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | WM | Cleans Burpees Front Squats |
Time |
| Thursday | MG | TRX Rows Handstand Pushups Situps Kettlebell Swings Hollow Hold Superman Hold |
Time/Tabata |
| Friday | M | Run | Task |
| Saturday | MG | TRX Rows Jumping Lunges Dumbbell Snatch Dips Medicine Ball Cleans Pushups Burpees V-Ups |
Task |
| Sunday | MG | Row Pullups Wallballs |
Task |
Not for time do:
10 x Alternating Turkish Getups @ 18kg
Part A: AMRAP in 10 minutes of:
Part B: AMRAP in 10 minutes of:
Then a 20/10 4-minute tabata of alternating:
Results: Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.