5 rounds of the following complex
Accumulate as fast as possible
Then every 4 minutes for 5 rounds
Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…
After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.
3 rounds of
Then 3 rounds of
Then 3 rounds of
Then 4 rounds
For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.
Results: Dissapointed in my Pullups, could only manage 5. The rest was good.
Accumulate 1 minute L-Sit, every time you break
Making use of the new cable/pully system. Sitting on Bench with bar grip at eye level, pull down to waist.
EMOM for 10 minutes
Every 3 minutes for 9 minutes
Finisher… Bike HIIT Routine
Results: Used 70lbs for the Pulldowns Pullups 10-7-7. On my bike, used a baseline resistance of 18 for the HIIT routine.
Take 15 minute and work up to a heavy
Then 3 rounds of
AMRAP in 6 minutes of
Rest 3 minutes then
AMRAP in 6 minutes of
Results: Got up to 205lbs for the Back Squat. Hip Thrusts @185lbs. Metcon 5 rounds plus 7 reps and 5 rounds plus 8 reps.
Some Gymanstics work…
3 rounds of
Then 3 rounds of
Then 3 rounds of
Finisher for time
Results: Finisher 6:03.