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Group Workouts 23 – 29 July 2018

Monday 23 July 2018

2 Rounds:

  • 400m Run

  • 5 Squat Cleans @70% 1RM

  • Rest 2:00 between rounds  During which, Stair-Step Superventilation,

then:

2 Rounds:

  • 5 Squat Cleans @70% 1RM

  • 400m Run

  • Rest 2:00 between rounds

Tuesday 24 July 2018 – Guest day!  All guests workout for free all day!

4 Rounds for Time:

  • 10 Kettlebell Swings (sub: goblet squats)

  • 10 Kettlebell Rows

  • 10 Burpee Pull-ups

  • 1:00 Rest, during which Stair-Step Superventilation

Option: single or double-sided

Wednesday 25 July 2018 – Guest day!  All guests workout for free all day!

1-1-1-1 15m tire drags for load

3:00 Rest Between Rounds, during which: movement I&P

4 Rounds For Time:

  • 8 Kettlebell Front Squats

  • 10 1-hand Kettlebell Push Presses (5/5)

  • 12 Kettlebell Snatches (6/6) (sub: Deadlift or 1-or 2-hand swings)

  • 2:00 Rest between rounds

Odd: non-dominant hand

Even: dominant hand

Thursday 26 July 2018

Bench Press 10-8-5-3-5-5-5 for 5 RM

ALTERNATE with:

Plank Ring Row 10-8-5-3-5-5-5 for 5 RM

Stair Step Breathing during recovery

Friday 27 July 2018

Deadlift 10-8-5-3-2-1-1

For Time:

  • 500m Row OR 400m Run

  • 50 Double Unders/100 Single Skips

  • 50 Wall Balls

  • 50 Pull-ups

  • 50 Kettlebell Swings

  • 400m Run OR 500m Row

Saturday 28 July 2018

In teams of 2:

8 Rounds for Max Reps:

  • Partner 1: run 200m

  • Partner 2:

    • Odd Rounds: Ring Rows

    • Even Rounds: Squats

Sunday 29 July 2018

AMRAP 35 Min:

  • 10 1-arm Kettlebell Front Squats

  • 15 1-hand Kettlebell Swings

  • 20 Mountain Climbers

  • 25 Sit-ups

  • 250m Weighted Carry

Odd: Non-dominant side

Even: Dominant side

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