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Group Workouts 6 – 12 August 2018

Monday 6 August 2018

For Reps: 5(AMRAP 1:00 60% 1RM  /  2:00 Rest):

  1. Snatches

  2. Overhead Squats

  3. Clean & Jerks

  4. Thrusters

  5. Deadlifts

Round 1, do 1:00 snatches.  Round 2, do OHS.  Etc.

Tuesday 7 August 2018

Bench Press 10-8-5-3-3-3-3-3

Wednesday 8 August 2018

3 Rounds for Reps:

  • AMRAP 1:00

    • Burpees

  • AMRAP 3:00

    • 7 Deadlifts @ 50% 1RM

    • 7 Box Jumps

  • AMRAP 3:00

    • 6 Kettlebell Snatches

    • 6 Goblet Squats

Thursday 9 August 2018

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

(sub: Goblet, FS, BS)

Friday 10 August 2018

For Time:

  • 5 Muscle-ups or Hardest Pull-up Version

  • 50 Double Unders/100 Single Skips

  • 4 MU

  • 40 DU/80 SS

  • 3 MU

  • 30 DU/60 SS

  • 2 MU

  • 20 DU/40 SS

  • 1 MU

  • 10 DU/20 SS

12:00 Time Cap

Saturday 11 August 2018

Team “Kelly”  5 Rounds For Time:

  • 400m Run

  • 30 Wall Balls  (20/14#)

  • 30 Box Jumps (24”/20”)

  • Rest 2:00 between rounds

Run together, do reps I go/you go.

Sunday 12 August 2018

“Rich”

For Time:

  • 13 Squat Snatches @ 50% 1RM,

  • then 10 Rounds of:

    • 10 Pull-ups

    • 100m Sprint

  • then:

  • 13 Squat Cleans @ same

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