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Group Workouts 10 – 16 December 2018

Monday 10 Dec 2018

Back Squat 10-8-5-3-5-5-5

4(0:20 Work/0:20 Rest), 1:00 rest between exercises (4 rounds of handstand hold, rest 1:00, 4 rounds of L-Sit, etc.):

  • Handstand hold

  • L-Sit

  • Dip Hold Top

  • Dip Hold Bottom

Tuesday 11 Dec 2018

AMRAP 35:00

  • 50 Double-Unders / 100 Single-Skips

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Wednesday 12 Dec 2018

Superset Ladder: 1/2/3/4/5 Reps of Weighted Pull-ups & Bench Press

For time:

  • 30 Push-ups

  • 1,000m Row

Thursday 13 Dec 2018

For Quality:

  • 1/2/3 Turkish Get-ups per side (1 L 1R, then 2 L 2 R, 3L, 3R)

  • 200 Single Skips

  • 40 Kettlebell Overhead Walking Lunges

  • Accumulate 60 seconds in Hanging L-Sit

  • 10 USB Clean & Press

  • 20 Front Loaded Good Mornings

  • 100 Russian Twists (KB)

  • Accumulate 60 seconds in handstand

Friday 14 Dec 2018

Hang Power Snatch 3-3-3-3    w/Toes-to-Bar Progression in between

w/2 Kettlebells:

  • 3(3 Cleans    3 Front Squats    3 Presses)

  • Rest 1:00, then:

  • 2(5 Cleans   5 Presses   5 Squats)

  • Rest 1:00, then:

  • 3*10 Double bell Swings w/0:30 rest between,

  • then, not for time: 10/10 1-leg Kettlebell Deadlift

Saturday 15 Dec 2018

Every Minute On the Minute *8:00

Snatch OR Clean & Jerk 2 Reps @ 70-75% 1RM

OR 10 Kettlebell Swings

5 Rounds for Time:

  • 20 Wall Balls

  • 5 Squat Snatches or Cleans @ 50% 1RM   OR 10 Kettlebell Snatches

  • Rest 2:00

Sunday 16 Dec 2018  – Dress Warmly!

“Collin”

6 Rounds for Time:

  • 400m Weighted Carry (Rx 50#)

  • 12 Push Presses (Rx 52/40kg, or 50% 1RM)

  • 12 Box Jumps (24/21”)

  • 12 SDHP (Rx 42.5/30) SUB KB Swings 32/24kg

35:00 Time Cap

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