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Group Workouts 25 June – 1 July 2018

Monday 25 June 2018

Complex: Snatch Grip Deadlift + Snatch+ OHS   *OR*  Clean Grip DL + Squat Clean + Front Squat: 3-3-3-3 for max

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

Tuesday 26 June 2018

Bench Press 5-5-5-5-5 to ~75-80%

Nasal breathing only: AMRAP 12:00

  • 10 Plank Ring Rows

  • 8 Toes-to-Bar

  • 6 1-Legged Squats

  • 4 Handstand Push-ups

Wednesday 27 June 2018

Strict Press 5-5-5-5-5 to ~75-80%

4* AMRAP (2:30 work/1:00 rest):

  • 20 Kettlebell Snatches (10/10)

  • 15 Front Rack Squats

  • 10 Push-ups

  • 5 Pull-ups

*Pick up where you left off*

Thursday 28 June 2018

Power Clean 3-3-3-3-3 to ~80-85%

14(0:30 Work/0:30 Rest): Carry any style.  Adjust weight/style to be ~80% effort each round

Friday 29 June 2018

Staggered Stance Deadlift 5-5-5-5-5 to ~75-80%

4 Rounds, EACH for time:

  • 200m Run

  • 40 KB Front Rack Walking Lunges

  • Rest ~3:00 between efforts

Saturday 30 June 2018

In teams of 2: AMRAP 21:00

Partner 1 does 200m Run or 220m Row while:

Partner 2 does 20 WB or as many as they can do while partner 1 runs.

Switch.

At 7:00, switch to Ring Rows

at 14:00, switch to Push-ups

Sunday 1 July 2018

In the manner of the song, do 1 rope climb, 2 HSPU + 1 rope climb, 3 FS+2HSPU+1 rope climb, etc.

12 Days of Xmas (Halfway there!):

  • 1 Rope Climb

  • 2 HSPU

  • 3 FS (from floor or re-rack from BS, 40% BS 1 RM)

  • 4 BS (from floor, 40% BS 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls

  • 9 Push-ups

  • 10 KB Swings

  • 11 Box Jumps

  • 12 Deadlifts (40% BS 1 RM)

40 Minute Time Cap

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