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.
Not for time do 5 rounds of
5 x Overhead Squats, increase weight every set
Then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Results: For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg. AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.
Every 3 minutes for 12 minutes do
Then do AMRAP in 5 minutes:
Then every 30 seconds for 8 minutes do alternating:
Results: 4 rounds plus 5 x HSPU and 5 x SDHP.
AMRAP in 20 minutes of:
Results: 132 reps. Currently would put me tied for 214th place :-).
Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
Then do AMRAP in 10 minutes of:
Results: For the AMRAP did exactly 7 rounds.