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Group Workouts 11 – 17 June 2018

Monday 11 June 2018

Weighted Pull-ups 5-5-5-5-5 to ~75-80%

4 Rounds, EACH Run is for Time:

  • 400m Run

  • Rest 1:00

  • 5 Deadlifts @70% 1RM

  • 1:00 Rest

Tuesday 12 June 2018

10:00 Handstand/Jump Rope Work

“Tailpipe” in teams of 2 or 3, 5 Rounds for Time of:

  • 250m Row

  • Kettlebell Static Hold

Each partner rows 5 times and does the static hold 5 times

Wednesday 13 June 2018

Push-press 5-5-5-5-5-5 to ~75-80%

20(0:30 Work/0:30 Rest) as 2 Rounds of:

(1) Kettlebell Snatch Left

(2) Kettlebell Snatch Right

(3) Kettlebell Clean & Jerk Left

(4) Kettlebell Clean & Jerk Right

(5) Double Kettlebell Swings

(6) Double Kettlebell Front Rack Carry

(7) Pull-ups

(8) Push-ups

(9) Knees-to-Elbows

(10) Back Extensions

Thursday 14 June 2018

Clean & Jerk 3-3-2-2-2-1-1-1 for max

“Susan” 5 Rounds For Time:

  • 200m Run

  • 10 Squats

  • 10 Push-ups

Friday 15 June 2018

6* Agility ladder – pick one style & work on going as fast as possible

Rounds For Quality in 30:00:

  • 1 Rope climb

  • 80m Waiter’s Walk

  • Row As far as possible in 10 pulls

  • 20 Russian Twists

  • Max Handstand Hold

  • 80m Suitcase Carry

Saturday 16 June 2018 – THROWDOWN!
All Classes Cancelled!  Come enjoy the action starting at 8:00AM SHARP!

Sunday 17 June 2018

  • Run 1,200m (around the block)

  • 50 Wall Balls

  • 50 Sit-ups

  • Run 800m

  • 40 Wall Balls

  • 40 Sit-ups

  • Run 600m

  • 30 Wall Balls

  • 30 Sit-ups

  • Run 400m

  • 20 Pull-ups

  • 20 Walking Lunges

  • Run 200m

  • 10 Pull-ups

  • 10 Walking Lunges

40:00 Time Cap

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