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Group Workouts 15 – 21 October 2018

Monday 15 Oct 2018

  • Overhead Squat 5-5-5

  • Snatch Balance 3-3-3

  • Hang Squat Snatch 1-1-1

Subs: Front Squat, Push Press, Hang Power Clean

Tuesday 16 Oct 2018

9-15-21 Reps for Time:

  • Thrusters @33% 1RM

  • Bar-Facing Burpees

7:00 Time Cap

Wednesday 17 Oct 2018

For Time:

  • 120 Double-Unders/240 Single Skips

  • 60 Chest-to-Bar Pull-ups

  • 60 Hang Power Snatches @33% 1RM (sub H.P. Cleans)

  • 120 Double-Unders/240 Single Skips

Thursday 18 Oct 2018

For Time:

  • 50 Wall Balls

  • 15 Power Cleans @33% 1RM

  • 50 Wall Balls

  • 10 Power Cleans@60% 1RM

  • 50 Wall Balls

  • 2 Cleans @75% 1RM

Friday 19 Oct 2018

Jefferson Deadlift 5/5- 5/5- 5/5- 5/5- 5/5

For Time:

  • 50 Calorie Row

  • 50 Toes-to-Bar

Saturday 20 Oct 2018

“Helen”  3 Rounds For Time:

  • 400m Run

  • 21 Kettlebell Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Compare to 24Apr16

Sunday 21 Oct 2018

“Andy”  For Time:

  • 25 Thrusters @50% 1RM

  • 50 Box Jumps (usual height)

  • 75 Deadlifts@same

  • 1.5 Mile Run

  • 75 Deadlifts

  • 50 Box Jumps

  • 25 Thrusters

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