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.
EMOM for 10 minutes do 50 Double Unders.
Then do 5 rounds of the following, resting as needed between sets:
Then for time do:
Results: In the first few rounds, went well, with 25 seconds to spare per round. Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right. Couldn’t complete them all within the minute by 9-10 since my timing was then off. Got all 500 in anyway. For the Kettlebell Swings took 4:46.
Part A: 5 minute AMRAP of:
Part B: 5 minute AMRAP of:
Part C: 5 minute AMRAP of:
Part D: 5 minute AMRAP of:
Results: Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds
Based on the CFI workout from October 22.
Round 1: Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 2: Then complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 3: Then complete as many rounds and reps as possible in 7 minutes of:
Results: Really good format, all three were hard but with the long rest you could recover between. Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.
Part A: Warm up with 200 Double Unders for time.
Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:
Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:
Results: Double Unders – 3:06. Part B – 4:56. Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.