Take 5 rounds to work up to a heavy complex of
Then AMRAP in 15 minutes of
Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).
3 rounds of
Then E3MOM for 9 minutes
Then 8 rounds for time
Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.
Every 2 minutes for 6 minutes
Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).
Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.
Every 2 minutes for 10 minutes, work up to a heavy
Then a full body interval workout from heatherblackfit Instagram.
Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…
Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.
With bottom of rings waist high, 3 rounds of
Every 3 minutes for 12 minutes (4 sets)
Then 3 rounds for time of
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.