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Group Workouts 7 – 13 January 2019

Monday 7 Jan 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 11 Dec 18, 7 Aug 17, 6 Jan 17, 13 Oct 16

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

Tuesday 8 Jan 2019

Tabata:

Alternate between:

  • Deadlift @ 50% 1RM

  • Push-ups (4 rounds each)

Rest 3:00+, then:

AMRAP 10:00:

  • 40m OH Walking Lunges (20/10)

  • 15 Knees-to-Elbows

Wednesday 9 Jan 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • 40 Wall Balls

  • Front Rack Hold @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Thursday 10 Jan 2019

Row: 40 Pulls for max distance in ≤2:00

Rest 2:00, then, for time:

  • 40 Overhead Squats @higher of 50% 1RM or Bar

  • 40 Walking Lunges (20 Left / 20 Right)

  • 40 Kettlebell Snatches (20 Left / 20 Right)

  • 80 Single Skips/40 DU

  • 40 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans@ same

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

Score is time minus distance rowed in seconds (example: 400m =400 seconds = 6:40)

Friday 11 Jan 2019 – Layers & Gloves?!

Snatch or Thruster 3-2-2-1-1-1 for 1 rep max

Back Squat 5-5-5-5

600m or 5:00 Weighted Carry

Saturday 12 Jan 2019

3 * 5:00 Rounds:

  • 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)

  • Rest 5:00 between Rounds

Sunday 13 Jan 2019 – Dress in Layers?!

Run 1,000m or Row 1,100m

Then:

5 Rounds:

  • 10 Squat Cleans

  • 15 Pull-ups

  • 20 Back Extensions

  • 15 AbMat Sit-ups

  • 10 Deadlifts

Then:

Row 1,100m or Run 1,000m