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Group Workouts Week of 26 Nov – 2 Dec 2018

Monday 26 Nov 2018

20:00 to work up to 5/5 rep max Kettlebell Strict Press

42 – 30 – 18 Reps for Time of:

  • Wall Balls

  • Toes-To-Bar

14:00 Time Cap

Tuesday 27 Nov 2018

“Coffland”

Total 6:00 Hanging from Pull-up bar, each time you drop, do:

  • 800m Row or 600m Run or 80 DU or 200 SS

  • 30 Push-ups

Wednesday 28 Nov 2018

Deadlift 10-8-5-5-5-5-5

EMOM *10

  • 10 Kettlebell Swings As Heavy As Possible & still finish in ≤0:15 & breathe ONLY through nose throughout

Thursday 29 Nov 2018

4 Rounds, Each for Time:

  • 250m Row w/o straps

  • 10 Kettlebell Push-Presses

  • 20 Knees-to-Elbows

  • Rest 3:00 between rounds

Friday 30 Nov 2018

“Fran”

21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 29 Mar 18, 24 Nov 17, 7 Aug 17, 6 Jan 17

Story of “Fran”: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Saturday 1 Dec 2018

“Viola”

AMRAP 20:00

  • 400m Run/440m Row

  • 11 Power Snatches @42.5/30 or 50% 1RM (sub: Power cleans)

  • 17 Pull-ups

  • 13 Power Cleans @same (sub: Front Squats)

Sunday 2 Dec 2018

For Time:

  • 15 Squat Cleans @40% thruster max

  • 30 Toes-To-Bar

  • 30 Box Jumps (24/21)

  • 15 Dips

  • 30 Double Kettlebell Shoulder-to-Overhead

  • 30 Double-Unders

  • 15 Thrusters (same bar)

  • 30 Pull-ups

  • 30 Burpees

  • 300’ OH Walking Lunge w/20/10kg plate OH

35:00 time cap

Compare to 22July18

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