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Group Workouts Week of 12 – 18 November 2018

Monday 12 Nov 2018

Front Squat 10-8-5-3-3-3-3-3

Tuesday 13 Nov 2018

3 * 5:00 Work/5:00 Rest:

  • 0-2:00 250m Row then Max Double-Unders

  • 2-3:00 Max Kettlebell Push-Jerks (2 bells)

  • 3-4:00  Pull-ups

  • 4-5:00 Max Kettlebell Snatches (1 bell)

Wednesday 14 Nov 2018

Barbell Complex, 1 Each:

  • Thruster —> Push-Press —> Push Jerk —> Split Jerk

1-1-1-1-1-1-1 for max

Thursday 15 Nov 2018

Power Clean 5-3-3-2-1-1-1 for load

Friday 16 Nov 2018

For Time:

  • 400m Run/440m Row

  • 100m Farmer’s Carry

  • 800m Run/880m Row

  • 100m Farmer’s Carry

  • 400m Run/440m Row

Saturday 17 Nov 2018

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 12:00

Compare to: 24Aug18, 10July18, 20May17, 3Dec16, 5Aug16

Mobility Class Begins at 10:30AM Saturday Nov 17th!

Sunday 18 Nov 2018

AMRAP 40:00:

  • 80m Overhead Kettlebell Carry (sub: front rack)

  • 20 Front Rack Squats with your Kettlebells

  • 50 Double-Unders/100 Single Skips

  • 80m Plate  or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 50 Double-Unders/100 Single Skips

  • 20 Push-ups

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