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Group Workouts 16-22 July 2018

Monday 16 July 2018

Handstand holds & Double-Under practice

4*800m Run      Rest 1:1, during which, use “Stair-Step Superventilation” (5) breaths mouth/mouth superventilation  (7) breaths nasal/mouth superventilation   (9) breaths nasal only superventilation  (can do 3/5/7 instead)

Tuesday 17 July 2018

Snatch or Clean & Jerk 3-3-2-2-2-1-1 for max load

AMRAP 12:00

  • 6 Kettlebell Snatches (3/3)

  • 6 Kettlebell Clean & Jerks (3/3)

  • 6 C2B Pull-ups

  • 54 Double-Unders (108 Singles)

Wednesday 18 July 2018

Strict Press 10-8-5-5-5-5-5

Thursday 19 July 2018

Staggered Stance Deadlift 5/5, 5/5, 5/5, 5/5, 5/5

“Newport Crippler”  For Time:

  • 30 Back Squats at Lower of Bodyweight or 60% 1RM

  • 1 Mile Run

Friday 20 July 2018

“Mary” AMRAP 20:00

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 30 April 18, 27 Dec 16, 2 Apr 16

Saturday 21 July 2018

AMRAP 25:00

Partner 1: 200m Farmer’s Carry

Partner 2: AMRAP

  • 5 Pull-ups

  • 5 Handstand Push-ups

  • 5 Squats

    • for 1st 12:30, then switch to:

  • 5 Push-ups

  • 5 Box Jumps

  • 5 Double Kettlebell Deadlifts

Sunday 22 July 2018

For Time:

  • 15 Squat Cleans @40% thruster max

  • 30 Toes-To-Bar

  • 30 Box Jumps (24/21)

  • 15 Dips

  • 30 Double KB Shoulder-to-Overhead

  • 30 Double-Unders

  • 15 Thrusters (same bar)

  • 30 Pull-ups

  • 30 Burpees

  • 300’ OH Walking Lunge w/20/10kg plate OH

35:00 time cap

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