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Group Workouts 17 – 23 September 2018

Monday 17 Sept 2018

Hang Power Snatch or Clean 1-1-1-1-1-1-1-1  OR Front Squat 5-5-5-5-5

Every Minute On the Minute *10:

  • 10 Kettlebell Swings + 5 Push-ups OR 4 USB Clean & Press

Tuesday 18 Sept 2018

4 Rounds for Time:

  • 25 Push-Presses @33% 1RM  OR KB/DB

  • 600m Run

  • 75 Double Unders  or 150 Single Skips

Wednesday 19 Sept 2018 – GUEST DAY!

3 Rounds for Time:

  • 30 Pull-ups

  • 400m Run

15:00 Time cap

Thursday 20 Sept 2018 – GUEST DAY!

10*2:00 to complete:

  • 40m Bear Hug Carry (choose your weight/object)

  • Max Reps Kettlebell Snatches

  • Rest 1:00 Between Rounds

Friday 21 Sept 2018

Back Squat 10-8-5-3-3-3-3-3

Saturday 22 Sept 2018

In teams of 2, For Reps:

2 Rounds (each runs 1x & does WB 1x)

  • Partner A 400m Run/Row

  • Partner B Max Wall Balls

  • Immediately into:

    • 2 Rounds:

      • Partner A 400m Run/Row

      • Partner B Max Deadlifts @60% 1RM or Heavy Kettlebell

Sunday 23 Sept 2018

  • Run 1,200m

  • 50 Wall Balls

  • 50 Sit-ups

  • Run 800m

  • 40 Wall Balls

  • 40 Sit-ups

  • Run 600m

  • 30 Wall Balls

  • 30 Sit-ups

  • Run 400m

  • 20 Pull-ups

  • 20 Walking Lunges

  • Run 200m

  • 10 Pull-ups

  • 10 Walking Lunges

40:00 Time Cap

Compare to 17 June 18

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