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Group Workouts 19-25 March 2018

Monday 19 March 2018

4 Rounds for Quality Reps in ≤35:00:

  • Max Pull-ups

  • 8 Power Cleans @70% 1RM

  • 8 FS @ same

  • 4 Jerks @ same

Options: Barbell or Kettlebell (KB may increase to 5 or 6 rounds)

Tuesday 20 March 2018

Stagger stance or 1-leg Deadlift 5/5, 4/4, 3/3, 3(5/5)

2 Rounds, AMRAP 1:00 work/1:30 rest:

  • Kettlebell Clean & Jerks

  • Kettlebell Thrusters

  • 1-hand Kettlebell swings

  • 10 2-Hand Kettlebell swings + 5 Push-ups

Compare to 30Nov17

Wednesday 21 March 2018

Press variation 10-8-5-3-5-5-5

Squat Variation 10-8-5-3-5-5-5

Thursday 22 March 2018

EMOM * 4:00 each station:

  • 2 Rope Climbs (sub: 14 OH Ring Rows)

  • Max Sit-ups in 0:30 seconds

  • Max Push-ups in 0:30 seconds

  • 14 Wall Balls

  • Row as far as possible in 0:30 seconds

  • 14 Kettlebell Swings

  • 14 USB Lateral Deadlifts

  • 1 Length Tire Drag

Friday 23 March 2018

“44,” AMRAP 11:00 each:

  1. @ warm-up pace:

    1. 4 Gym Runs

    2. 6 Push-ups

    3. 5 Pull-ups

    4. 6 Sit-ups

    5. 5 Ring Rows

  2. Max Effort

    1. 11 Kettlebell Snatches Non-Dominant hand

    2. 11 KB Snatches Dominant  hand

    3. 4 Rope Climbs (or 11 Pull-ups + 11 squats)

  3. Max Effort

    1. 44 Cal Row, then, AMRAP in the time remaining:

      1. 22 Wall Balls

      2. 22 Double Unders

      3. 22 Toes-to-Bar

  4. Max Effort

    1. 44 USB Clean & Press (sub: double kettlebell clean & press OR barbell C&J @50% 1RM)

    2. in time remaining: Max Pull-ups

Saturday 24 March 2018

18.5

Sunday 25 March 2018

EMOM 24:00:

  • 1 Deadlift

  • 1 Hang Squat Clean

  • 1 Jerk

  • 1 Thruster

All @70% lowest 1RM or 15kg OR do a Kettlebell, dumbell, or sandbag version

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