Every 2 minutes for 10 minutes (5 sets):
Then every 2 minutes for 10 minutes (5 sets):
Then an AMRAP in 7 minutes of:
Results: For the AMRAP did 5 rounds plus 4 Cleans.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | GW | Frogstands Power Cleans |
EMOM |
| Thursday | W | Back Squats | EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Push Press Weighted Pullups |
EMOM |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run Box Jumps Goblet Squats |
Task |
| Tuesday | – | – | – |
| Wednesday | MGW | Toes to Bar Row Dumbbell Snatch |
Time |
| Thursday | MG | Wallballs Ring Dips C2B Pullups |
Task |
| Friday | M | Run | Task |
| Saturday | WMG | Burpee Pullups MedBall Situps Double Unders Dumbbell Snatches Kettlebell Swings |
Task |
| Sunday | MG | Man Makers Toes to Bar Box Jumps |
Task |
Every 3 minutes for 12 minutes (4 rounds) do:
Then for time do 5 rounds of:
Results: For the back squats did 80-80-85-88kg. Completed the metcon in 11:56.
Spend some time working on Frogstand to Handstand transition.
Then every 3 minutes for 18 minutes (6 rounds) do:
Then do AMRAP in 7 minutes of:
Results: Not much to report on the Frogstands, didn’t make it all the way to Handstand this time. For the clean did 40kg, 50kg, 55kg, 60kg, 65kg (failed on the above knee rep), 60kg. For the AMRAP did 3 rounds plus 10 x DB Snatch.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Turkish Getups Rollouts Windmills |
Task |
| Wednesday | – | – | – |
| Thursday | W | Bench Press Dumbbell Rows |
EMOM |
| Friday | G | Muscle Ups Toes to Bar |
Task |
| Saturday | – | – | – |
| Sunday | W | OH Lunges | Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Thrusters Burpees |
Time |
| Wednesday | M | Run | Task |
| Thursday | WG | Kettlebell Swings V-Ups |
Task |
| Friday | M | Bike | Task |
| Saturday | – | – | – |
| Sunday | MGW | Wall Walks Deadlifts Squats |
Task |