Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:
Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.
Results: For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings). For the assault bike, 43 calories. For the DUs, 154.
Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third). Rest as needed between sets and exercises.
EMOM for 10 minutes do (5 rounds of each):
Then for time:
Results: For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds. Row in 3:45.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.
First solo workout at SRCF, so this one is based on a SRCF workout from April 7…
EMOM for 10 minutes do:
Then do AMRAP in 12 minutes of:
Results: 5 rounds plus 5 Deadlifts and 8 Burpees.
Part A: Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:
Part B: Then for max reps of Kettlebell Swings do 5 rounds of:
Part C: Then for max Double Unders do 5 rounds of:
Result: Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg. Part B: 153 KB swings. Part C: 320 DUs.