Every 3 minutes do 3 rounds of:
AMRAP in 10 minutes of:
Results: Clusters worked surprisingly well … even on video 🙂 AMRAP – 3 rounds exactly.
Complete 5 rounds of the following:
Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):
Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg. Pullups are meant to simulate the first stage of a ring muscleup (rings to chest). For the EMOM part got 79 Kettlebell Swings in. I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4. Probably will work better since you can get in more KB swings for a better metcon.
EMOM for 10 minutes perform the following:
Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:
Results: For the EMOM I was only able to do 5 unbroken pullups for the first two rounds. Could only do 4 reps in rounds 4 and 5 before the minute ran out. Need to work on that… Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).
For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.
Three sets of:
Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.
Results: Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier. HSPU did 8-6-6. Metcon completed in 5:27.
Every 90 seconds for 5 rounds do:
Then do 5 rounds for time of:
Results: For the AMRAP 5:29.