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Group Workouts 18 – 24 June 2018

Monday 18 June 2018

AMRAP-Q 35:00, Nasal breathing only:

  • 80m Waiter Walk (40/40)

  • 50 SS or 20 Double-Unders

  • 20 Walking Lunges

  • 15 Ring Rows

  • 10 Push-ups

  • 5 Toes-to-Bar as slowly as possible

  • 1 Jefferson Curl as slowly as possible

Tuesday 19 June 2018

6* Agility ladder.  Between attempts: balance on 1 foot for 0:30/side + SS/DU practice.

“Annie” 50-40-30-20-10 Reps for Time of:

  • Double-Unders

  • AbMat Sit-ups

Wednesday 20 June 2018

“Elizabeth”  For time: 21-15-9 reps of

  • Squat Clean  (Rx 62.5/42.5, Px 50% 1RM)

  • Ring Dips

Adjust difficulty to finish in <5:00

Compare to 1 Feb18, 29 Nov 17

Thursday 21 June 2018

Alternate: Push-Press & Weighted Pull-up 5-5-5-5-5 each

Deadlift 8-5-3-5

100 KB Swings for Time

Friday 22 June 2018

Back Squat 5-5-5-5-5 to ~75-80%

RFQ in 20:00:

  • 1 Rope Climb

  • 2 HSPU as strict as possible

  • 3 Strictest Toes to Bar

  • 4 1-Legged Squats

  • 5 Kettlebell Windmills per side

  • 6 USB Reverse Rotating Lunges

  • 7 USB Deadlifts

  • 8 USB Front Rack Good Mornings

Saturday 23 June 2018

RFQ in 10:00:

  • 0:30/side Balance on 1 foot

  • 1*agility ladder

  • 1*max pull-ups (or 5 negatives)

  • 5/5 KB Windmills

AMRAP 15:00, In teams of 3:

1 Team Member: 5/5 Staggered stance deadlifts 30m farmer’s carry   While 2&3 KB static hold     All: 5 Burpees

1 Member does DL & FC while partners do KB static hold, when member is back from FC, all do 5 burpees together

Sunday 24 June 2018

Build your own Workout!  You must (subject to the usual adjustments) do all of the following, but in any order & segmented however you like:

  • 300 Single Skips

  • 1,600m Row

  • 1 Mile Run

  • 50 Kettlebell or Dumbbell Snatches (25/25)

  • 40 USB Clean & Press

  • 30 Strictest Pull-ups

  • 20 Push-ups

  • 10 Toes-to-Bar

  • 5 Rope Climbs (Floor Pulls or diff’t from your pull-up variation)

45:00 time cap

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