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Group Workouts 30 April – 6 May 2018

Monday 30 April 2018

“Mary” AMRAP 20:00:

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 16 Sept 17, 27 Dec 16, 2 Apr 16

Tuesday 1 May 2018

  • 6*0:30/0:30 for reps: Kettlebell Snatch Left, Right

  • Rest 2:00

  • 6*0:20/0:20 for reps: KB Swing

  • Rest 2:00

  • 5*0:15/0:15 for reps: Push-ups

  • Rest 2:00

  • 5*0:10/0:10 for reps: Pull-ups

Every Minute On the Minute*6: 0:25 in Hollow hold, plank, or other core work

Wednesday 2 May 2018

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1 for max…

…alternate with: Weighted Pull-ups: 3-3-3-5-5-5-5-5

AMRAP 3:00

  • 20 Kettlebell swings

  • 10 Toes-To-Bar

Thursday 3 May 2018

Push Press 10-8-5-3-5-5-5

For time:

For time: Run 800m (adjust distance to finish in less than 5:00)

Rest until 10:00, then, for time:

  • 50 Double-Unders

  • 40 Kettlebell Snatches (20/20)

  • 30 Kettlebell Clean & Jerks (15/15)

  • 20 Knees-to-Elbows

  • 10 Pull-ups

Friday 4 May 2018

15-12-9 Reps for Time of:

  • Clean & Jerk @ 33% 1RM

  • C2B Pull-ups

Compare to 1 Sept 17

Saturday 5 May 2018 – Jay’s Going-Away Workout!  Join us for a special workout to see off Coach Jay!

AMRAP 14:00:

  • 26 Handstand Push-ups

  • 8 Toes-to-Bar

  • 10 Squat Cleans @lower of 42.5/30 or 50% 1RM

Sunday  6 May 2018

For Time:

  • 1,000m Run

  • 30 Heavy Kettlebell Swings

  • Run 800m

  • 30 Pull-ups

  • Run 600m

  • 30 Knees-to-Elbows

  • Run 400m

  • 30 Push-ups

  • Run 200m

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