Not for time, warm up with 2 rounds of:
Every 4 minutes for 20 minutes do:
Then do 5 rounds for time of:
Results: Worked up to the front squat with 3 sets of 5 at increasing weight. For the metcon, 7:02. Not bad considering it is the same weight and reps as FRAN.
Every 2 minutes for 6 minutes:
Then AMRAP in 12 minutes of:
Results: 3 rounds plus 10 calories, 10 Thrusters, 1 T2B.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.
For time do 21-18-15-12-9-6-3 of:
Results: 17:32 (Ave HR 169 / Max HR 190!!). If you consider my max heart rate is 208 – 0.7 (50) = 172, I exceeded it by 18 bpm. In 2014 for the same workout, but not RX I did it in 19:45.
Do three rounds of the following, concentrate on form:
Then for time do 21-15-9 of:
Then EMOM for 10 minutes do:
Results: Did the AMRAP in 5:25.