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Group Workouts 14 – 20 January 2019

Monday 14 Jan 2019

AMRAP 12:00:

  • 20 Pull-ups

  • 500m Row OR 50 Double-Unders/100 Single Skips

  • 20 Overhead Squats @ bar

  • 20 Box Jumps

  • 20 Push-ups

Tuesday 15 Jan 2019

Jefferson Deadlift 5/5 – 5/5 – 5/5 – 5/5 – 5/5

Kettlebell See-Saw Strict Press  5/5 – 5/5 – 5/5 – 5/5 – 5/5

EMOM*8   10 Kettlebell Swings

Wednesday 16 Jan 2019

AMRAP 15:00

  • 50’ Handstand Walk or 0:30 Handstand hold

  • 15 Burpees

  • 20 1-Leg Squats

Thursday 17 Jan 2019

4 Rounds EACH for Time:

  • 400m Row

  • 20 Push-Presses @33% 1RM

  • 20 Jumping Pull-ups

  • 2:00 Rest

Friday 18 Jan 2019

Clean & Jerk 3-3-2-2-1-1-1
Front Squat 5-5-5-5-5

Saturday 19 Jan 2019

RFQ in 35:00:

  • 1 Rope Climb   (sub: 2 Pull-ups or 1-hand ring pulls)

  • 2 Handstand Push-Up as strictly as possible

  • 3/3 Turkish Get-ups

  • 4 x 1-Legged Squats

  • 5/5 Kettlebell Windmills

  • 6 Strictest Toes to Bar

  • 7 USB Deadlifts

  • 8 USB Reverse Rotating Lunges

Sunday 20 Jan 2019 – Dress in Layers, Gloves?!

“Murph”   For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 Mile Run

50:00 Time cap

Compare to 28 May 18, 22 Oct 17

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