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Group Workouts 26 March – 1 April 2018

Monday 26 March 2018

Snatch or Clean & Jerk 3-3-2-2-2 sub: Squat variation

EMOM * 10:

  • Even: 3 Back Squats @70% 1RM

  • Odd: 15 Russian Kettlebell Swings

Tuesday 27 March 2018

Pull-Up Progression 5*5

For Quality:

  • 80m Farmer’s Carry (heavy)

  • 10/10 Kettlebell Windmills OR 3/3 Turkish Get-Ups

  • 0:30 Extended Plank hold

  • 80m Bear Hug Carry

  • 2x Agility Ladder

  • 75 Single Skips

Wednesday 28 March 2018

Tabata:

  • Dip Holds (Alternate Top & Bottom)

  • Rest 5:00 (mobility)

  • Pull-ups (4 rounds) + Plank Ring Rows (4 rounds)

  • Rest 5:00 (balance)

  • Kettlebell Snatches (alternate by round) or Swings

  • Rest 5:00 (mobility)

  • Squats (4 Rounds)

  • Hanging L-Sit or AbMat Sit-ups (4 Rounds)

Thursday 29 March 2018

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 24 Nov 17 7 Aug 17, 6 Jan 17, 13 Oct 16

The story of “Fran”

Friday 30 March 2018

Kettlebell Complex: 5*3(3 C&J   3 Front Squats   3 Double bell Swings)

Increase weight each time, for max load (like Bear Complex)

100 reps any combination sit-ups, v-ups, knee-ups, hollow rocks, etc.

Saturday 31 March 2018

Team “Hansen” In teams of 2, complete as I go/You go, 5RFT:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Compare to Saturday 11 November 2017

Sunday 1 April 2018

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

4:30 Time Cap on Row, 15:00 Time Cap for whole

Compare to 22Apr16

Rest 10:00, then:

“Helen”  3 RFT:

  • 400m Run

  • 21 KB US Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Compare to 24 Apr 16

Compare double to 7 Jan 18, 13 May 17

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