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Group Workouts 17 – 23 December 2018

Monday 17 Dec 2018

3 Rounds for time:

  • 1,000m Row

  • 42 Kettlebell Swings (28/20)

  • 24 Pull-ups

Tuesday 18 Dec 2018

“Diane”

21-15-9 Repetitions for Time of:

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Wednesday 19 Dec 2018

Rack Jerk 3-3-2-2-1-1-1 for max

5 Rounds for Time:

  • 40 Double-Unders / 80 Single Skips

  • 25 Wall Balls

  • 15 Knees-to-Elbows

Thursday 20 Dec 2018

Rounds For Quality in ~30:00:

  • 10 Kettlebell Snatches L

  • 10 Kettlebell Overhead Squats L

  • 10 Pull-ups As Strictly As Possible

  • 10 Kettlebell Snatches R

  • 10 Kettlebell Overhead Squats R

  • 10 Pull-ups As Strictly As Possible

Friday 21 Dec 2018

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

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

Saturday 22 Dec 2018

“Snatchbox 20”  With a partner, do:

  • 20 Pull-ups (divide as you & partner agree),

  • then, do 3 Rounds of:

    • 40 Kettlebell Snatches (10/10, hold bell above head while partner works)

    • 10 Synchronized Burpee-Over-Bell (chest & thighs down @ same time)

  • Then: 20 Pull-ups (divide as you & partner agree)

Sunday 23 Dec 2018 – 12 Days of Xmas!

In the manner of the song (1, 2-1, 3-2-1, 4-3-2-1, etc.):

  • 1 Rope Climb OR 1 Snatch

  • 2 Handstand Push-Ups

  • 3 Front Squat (from floor 50% Front Squat 1 RM)

  • 4 Deadlifts (from floor, 50% Front Squat 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls (20#/15#)

  • 9 Push-ups

  • 10 Kettlebell Swings (max 26/18kg)

  • 11 Box Jumps @ usual height

  • 12 Power Cleans (50% Front Squat 1 RM)

40:00 Time Cap

Compare to 1July18, 19Dec16

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