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Group Workouts 8 – 14 October 2018

Monday 8 Oct 2018

EMOM: 10 Kettlebell Swings as explosively as possible

30-20-10 Reps for Time of:

  • AbMat Sit-ups

  • Toes-to-Bar

  • Wall Balls

Tuesday 9 Oct 2018

Front Squat 5-5-3-3-3-1-1-1-1-1

Wednesday 10 Oct 2018

“Loredo” 6 Rounds for Time:

  • 24 Squats

  • 24 Push-ups

  • 24 Walking Lunges

  • 400m Run

Thursday 11 Oct 2018

5 Rounds, Each for Time:

  • 60 Seconds in L-Sit or Hollow Hold

  • 30 Calorie Row

  • Rest 1:00 between rounds

EMOM 10:00 10 Kettlebell Snatches (5/5)

Friday 12 Oct 2018

For Time:

  • 5 Rope Climbs [Sub: floor pulls or 8 pull-ups]

  • 75 Thrusters@higher of 25% 1RM or bar (sub: Wall Balls)

  • 50 Dips

  • 5 Rope Climbs

  • 50 Overhead Squats @same

  • 75 AbMat Sit-ups

  • 5 Rope Climbs

Saturday 13 Oct 2018

EMOM *16:00

  • Odd Minutes: 10 Pull-ups as strict as possible

  • Even Minutes: 5 Thrusters + 5 Burpee-over-bars

Sunday 14 Oct 2018

AMRAP 40:00:

  • 200m Kettlebell Farmer’s Carry

  • 20 Front Rack Squats with your Kettlebells

  • 200m Run

  • 200m Plate or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 200m Run

  • 20 Push-ups

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