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Group Workouts 3 – 9 December 2018

Monday 3 Dec 2018

Snatch 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

Sub: Clean & Jerk & Front Squat Singles OR Squat variation & Deadlifts

Tuesday 4 Dec 2018

50 – 40 – 30 – 20 – 10 Reps for Time of:

  • Kettlebell Swings

  • Sit-ups

Wednesday 5 Dec 2018

Bench Press 10-8-5-3-5-5-5

3 Rounds for Time of:

  • 80’ Walking Lunges

  • 50 Squats

  • 50 Back Extensions

Thursday 6 Dec 2018

3 Rounds, Each for Time of:

  • 500m Row

  • 12 Power Snatches or Power Cleans @40% 1RM

  • 6 Bar Muscle Ups or 6 Pull-ups + 6 Dips

  • Rest 4:00 Between Rounds

Friday 7 Dec 2018

“Annie” 50-40-30-20-10 Reps for Time of:

  • Double-Unders

  • AbMat Sit-ups

Compare 19 June 18

Saturday 8 Dec 2018

For Quality:

  • 5 Goblet Squats

  • 5 KB Snatches L

  • 5 KB Snatches R

  • 5 2-Hand Russian Swings

  • Rest 0:30

  • Repeat Sequence with 10 Reps each + Rest 1:00, 15 Reps each + Rest 1:30 then 20 reps each + Rest 2:00    15 Reps each…10 reps , 5 reps

Use the same KB throughout if possible.

Sunday 9 Dec 2018  – Warm Clothes & Gloves?!

AMRAP 35:00

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

  • 250m Run (300m Row, 130 Single Skips)

  • 15 Wall Balls

  • 100m No-Grip Carry (Bear Hug, over the shoulder, etc. sub 80m indoor)

Compare 30 Sept 18

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