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Group Workouts 23 – 29 April 2018

Monday 23 April 2018

10-8-5-3-5-5-5 Bent Over Rows

7 Rounds For Time:

  • 20m Obstacle course

  • 1 Power Clean @80% 1RM

  • 7 Push-ups

Tuesday 24 April 2018

Every Minute On the Minute * 8:

  • Odd minutes 2 Turkish Get-Ups

  • Even: 0:25 Wall Sit

2:00 Rest

EMOM * 12:

  • Odd: Max Pull-ups in 0:15 + 0:15 Squat hold

  • Even: Barbell 2 Snatches or Clean & Jerks @ 75-85% 1RM

2:00 Rest

EMOM * 8 :

  • Odd: 25 Squats

  • Even: 0:25 Jump Rope

Wednesday 25 April 2018

Sumo Deadlift 10-8-5-3-5

“Diane”  21-15-9

  • Deadlifts @lower of 100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare to 19Jan18, 19Oct17

Thursday 26 April 2018

“Nancy” 5 Rounds for Time:

  • 400m Run

  • 15 Overhead Squats @lower of 45/30 or 50% 1RM

20:00 Time cap

Friday 27 April 2018

Rounds for Quality in 35:00

  • 1/1 Turkish Get-ups

  • 2 Rope Climbs or 1 Rig Traverse

  • 20 Sledgehammer Strikes

  • 30 Double – Unders

  • 4 Tire Flips

  • 10 USB Reverse Rotating Lunges

  • 1 Handstand hold

Saturday 28 April 2018

Teams of 3, As Many Rounds As Possible* 7:00:

1) Plank hold

2) Run

3) Burpees

*Score is total burpees.

Rowing version: 1) Row 250m   2&3 Alternate Hold & Burpees

Sunday 29 April 2018

As Many Rounds As Possible in 40:00:

  • 200m Farmer’s Carry

  • 20 Front Rack Squats

  • 200m Run

  • 200m Plate  or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 200m Run

  • 20 Push-ups

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