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Group Workouts 21 – 27 May 2018

Monday 21 May 2018

Jefferson Deadlift 10/10-8/8-5/5-3/3-5/5

Rounds for Quality in 20:00:

  • 22 1-Hand Kettlebell Swings or Snatches (11/11)

  • 1 Rope Climb or 3 Pull-ups

  • 80m Front Rack Carry (1 side, 40m/side)

  • 14 Reverse Rotating Lunges (7/7) Immediately into:

    • 14 Side Squats w/bag on opposite shoulder (7/7)

Tuesday 22 May 2018

EMOM 12:00:

  • 1 Snatch or Clean & Jerk @80-85% 1RM immediately into:

  • 3 Strict Pull-ups

Rest 6:00, then:

EMOM 12:00

  • Odd: 0:20 Standing Front Rack Static Hold from Floor

  • Even: 0:20 Squat Front Rack Static Hold from Floor

Wednesday 23 May 2018 – SPFD Event

It’s a surprise!  Come give it a try!

Thursday 24 May 2018

For Time:

  • Run 600m

  • 30 Pull-ups

  • Run 600m

  • 30 Push-ups

  • Run 600m

  • 30 Goblet Squats

  • Run 600m

  • 4(5 Pull-ups   10 Push-ups   15 Goblet Squats)

25:00 time cap

Friday 25 May 2018 – Regular Class Schedule 

Back Squat 10-8-5-3-5-5-5

Bench Press 10-8-5-3-5-5-5

For Quality: 50 Kettlebell Snatches

Saturday 26 May 2018 – Regular Class Schedule 

8:00 Kettlebell Movement Conga Line: light-to-heavy bells, Snatch, Clean, Thruster, Push-Press, Goblet Squat, Deadlift, Static Hold as capable

Team “Hansen” In teams of 3 or 2, complete as I go/You go, AMRAP 23:00:

  • 30 Kettlebell Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 27 May 2018  CLOSED

REMINDER: Monday 28 May 2018

10:00AM “Murph”

11:00AM: Burn45

All other class times cancelled due to Memorial Day

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