EMOM for 15 minutes rotate through the following stations (5 rounds per station)
Then AMRAP in 14 minutes of
Results: For the metcon did 3 rounds plus 17 reps. With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).
Update – made the EMOM clearer. Sorry bout that 🙂
Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
Then for time:
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.
Taken from CFI workout from December 15. Just as it is, this is a 40 minute workout :-).
Three or Five sets for max reps of:
Results: Was short on time so only did 3 rounds. Ended up with 367 reps.
Not for time do 5 rounds of:
Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:
Results: Rows and Lunges 5;20. Push Press and TRX took 4:05.
After the killer metcon yesterday decided to just work on strength today.
First do the following every 4 minutes for 24 minutes (6 rounds):
Then do 3 sets of Turkish Getups, 3 reps per set. Increase weight per set but maintain form all the time.
Results: The first part worked very well… got all 8 rep on the bench press, pullups also no problem. For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work. Made for a more challenging pistol. For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).