EMOM for 5 minutes do
Take 10 minutes and practice
AMRAP in 15 minutes of
Results: 5 rounds plus 2 reps. Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.
EMOM for 9 minutes do the following:
Then do 5 rounds of (also taken from CF Invictus):
Results: Have been neglecting my handstand work for the past month so part 1 was harder than expected. Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10. At 10 reps per round 95lbs was hard.
Practice the following by doing 4 Rounds of :
Then do 4 rounds of the following:
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Chest to Bar Pullups.
Results: For Presses did 5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg. For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.
Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.
Then perform 3 rounds of the following:
Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:
Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:
Results: TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10. Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact. In March we did normal Pushups.
Practice Plate Walks
Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds
Then for time do 5 rounds of:
Result: Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right). For the hold, started with belly to the wall, then switched to back to the wall. I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold. For the Metcon: 15:51, HR ave=160 / max=171