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Group Workouts 9 July – 15 July 2018

Monday 9 July 2018

Jefferson Deadlift 5/5 – 5/5 – 5/5 – 5/5 to a weight difficult but do-able for 5 each side.

0:45 Work/0:15 Rest, Round 1 Non-Dominant hand, Round 2 Dominant Hand:

  • Kettlebell 1-hand Swings

  • Kettlebell Thruster

  • 1-Kettlebell Staggered Stance Deadlift

  • Kettlebell Push Press

  • Russian Twists

  • Rest 1:00 between rounds

Tuesday 10 July 2018

8/8, 7/7, 6/6, 5/5 1-Leg Kettlebell Deadlift

“DT” 5 Rounds For Time:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 15:00

Compare to: 5Jan18, 20May17, 3Dec16, 5Aug16

Wednesday 11 July 2018

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

Run 1 mile for time

Thursday 12 July 2018

Each Segment for Time:

  • 400m Weighted Carry

  • Rest 2:00

  • 50 Kettlebell Snatches (25/hand)

  • Rest 2:00

  • 40 Wall Balls

  • Rest 2:00

  • 30 Pull-ups

  • Rest 2:00

  • 20 Barbell Deadlifts @ 60% 1RM

  • Rest 2:00

  • 10 Barbell Ground-to-Shoulder @ same as Deadlifts

Happy Friday the 13! 

Weighted Pull-up 3-3-3-3-3

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees (sub: over ball)

13:00 Mercy rule

Saturday 14 July 2018

Team “Hansen” In teams of 2, complete 5 Rounds For Time as I go/You go:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 15 July 2018

AMRAP 40:00:

  • 200m Weighted Carry

  • 20 Walking Lunges w/your weight

  • 1 Rope Climb

  • 1 Monkey Traverse

  • 20 Sledgehammer strikes

  • 5 Tire Flips

*May start on different elements to free up equipment

Compare to 1Oct17

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