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Group Workouts 16 – 22 April 2018

Monday 16 April 2018

Row: 40 Pulls for max distance in ≤2:00

Rest 2:00, then, for time:

  • 40  Overhead Squats @higher of 50% 1RM or Bar

  • 40 Walking Lunges (20 Left / 20 Right)

  • 40 Kettlebell Snatches (20 Left / 20 Right)

  • 80 Single Skips

  • 40 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

Score is time minus distance rowed converted to seconds (example: 400m = 400 seconds = 6:40)

Tuesday 17 April 2018

Push Press 8-5-5-3 w/u; Jerk: 3-2-1-1-1 for max

12:00 AMRAP:

  • 6 Front Squats @50-60% 1RM

  • 8 Pull-ups

  • 10 Ball Slams

Wednesday 18 April 2018

Staggered stance Deadlift 5/5, 4/4, 3/3, 2(5/5)

As many rounds & reps as possible in 8(1:30 work/1:30 rest)*

  • 6 Toes-to-Bar

  • 8 Kettlebell Deadlifts

  • 10 Wall Balls

  • 40m Plate Carry

*begin rounds where you left off

Thursday 19 April 2018

Squat 10-8-5-3-5-5-5 for heavy 5

Weighted Pull-ups 5-5-5 for heavy 5

4+ Rounds: 1 Max handstand hold + 100 single skips or max Double-Unders (if >40)

Friday 20 April 2018

Bench Press 10-8-5-3-5-5-5 for heavy 5

EMOM *18:00

  • Odd Minutes: 10 USB or KB Reverse Rotating Lunges + 5 USB or KB Front Squats

  • Even Minutes: 0:25 Barbell Front Rack static hold

Saturday 21 April 2018

AMRAP 20:00

  • 16 Partner Ball Thrusters

  • 16 Partner Side Throws

  • 16 Partner Ball Slams

  • 16 Partner Ball Sit-ups

KB Conga line 3:00 of :10 on /:10 off

Compare to 14 Oct 17

Sunday 22 April 2018  – Earth Day!

AMRAP 40:00

  • 1 Rope Climb (sub: 3 pull-ups)

  • 200m Plate Carry

  • 3 Deadlifts @75% 1RM or Heavy KB

  • 400m Run

  • 5 Kettlebell Snatches per hand (5/5)

  • 6 Goblet Squats w/snatch kettlebell

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