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Group Workouts 24 – 30 September 2018

Monday 24 Sept 2018

21-15-9 Reps for Time:

  • Front Squats @40% 1RM (from floor)

  • Knees-to-Elbows

(adjust difficulty to finish in ≤5:00)

Tuesday 25 Sept 2018

5 Rounds for Time:

  • 400m Run

  • 15 Bench Presses @ 33% 1RM or Push-ups

Choice: 100 AbMat Sit-ups, 100 seconds in L-Sit, 75 Hollow Rocks

Wednesday 26 Sept 2018

Overhead Squat 5-5-5-5-5 Sub: Front or Back Squats

Thursday 27 Sept 2018

“Dunn”  AMRAP 19:00:

  • 3 Muscle-ups (sub: 3 hardest Pull-ups + 3 Dips OR Rope Climbs)

  • 60m Shuttle Sprint (to 5, 10, & 15 meters)

  • 6 Burpee Box Jump-Overs [normal height]

Friday 28 Sept 2018

AMRAP 7:00

  • 5 Box Jumps @ higher than usual

  • 3 Squat Cleans @ 50% 1RM

Saturday 29 Sept 2018

In teams of 2: AMRAP 21:00

Partner 1 does 200m Run or 220m Row while Partner 2 does:

20 WB or as many as they can do while partner 1 runs.

Switch.

At 7:00, switch to Ring Rows, at 14:00, switch to Push-ups

Sunday 30 Sept 2018

AMRAP 35:00

  • 3 Rope Climbs (sub 9 hard version of Pull-ups)

  • 250m Run

  • 15 Wall Balls

  • 100m No-Grip Carry (Bear Hug, over the shoulder, etc)

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