EMOM for 8 minutes do (4 rounds each):
Then do AMRAP in 15 minutes of:
Results: For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.
Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:
Then EMOM for 15 minutes do:
Cashout: 200 Double Unders for time.
Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg. Double Unders – 4:00 even.
Not for time do:
Then EMOM for 6 minutes do:
Then for time do 12-9-6-3 of:
Results: For the bench press we got up to 85kg. Did not time the metcon but it was quick.
Warm up with 200 Double Unders.
Made this one up based on something I heard in my level one class regarding different planes of motion. Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.
EMOM for 18 minutes do the following two triplets alternating each minute:
Even minute:
Odd minue:
Then 20/10 Tabata for 4 minutes (8 rounds) of:
Results: Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35. Second part worked pretty well. Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.
Complete 5 sets of the following:
Then do two 20/10 4 minute tabattas alternating for each round.
Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.
Results: The tabatta was really hard, I guess I need to work on situps and twists more often. Could hardly move at the end.