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Group Workouts 11 – 17 March 2019

Monday 11 March 2019

“The Lyon”  5 Rounds, Each for Time of:

  • 7 Squat Cleans @75/60kg or 60% 1RM

  • 7 Shoulder-to-Overhead @ same

  • 7 Burpee Chest-to-Bar Pull-ups (Rx: bar should be 6” above your reach)

Tuesday 12 March 2019 – Guest Day!

EMOM * 25: 5 Rounds of:

  • 10 Kettlebell Thrusters

  • 20 1-Hand Kettlebell Swings or Snatches (10 L/10 R)

  • 10 Strictest Pull-ups

  • 20 Push-ups

  • 10 Deadlifts (barbell or Kettlebell/Dumbbell) @60% 1RM

(1 Exercise per round, so minute 1 do 10 Thrusters, minute 2 do 20 KB swings, etc.)

Wednesday 13 March 2019 – Guest Day!

4 Rounds, Each for Time:

  • Row 400m

  • 50 Bodyweight Squats

  • Rest at least 1:1

5:00 Rest, then

Accumulate 2:00 in Hanging L-Sit, Hollow hold, etc.

Thursday 14 March 2019

AMRAP 12:00

  • 1 Squat Snatch @70% 1RM   (sub C&J)

  • 3 Clean & Jerks @ same    (sub Front Squat)

  • 30 Double-Unders or 70 Single Skips

Friday 15 March 2019

“Lynne” 5 Rounds for Max Reps:

  • Bench Press @ lower of Body Weight or 70% 1RM

  • Strict Pull-ups

Move immediately from bench press to pull-ups. Score reps for each exercise.  Compare 4Jan19, 27June15

Saturday 16 March 2019 

19.4

Sunday 17 March 2019

AMRAP 40:00

  • 1 Rope Climb (sub: 3 pull-ups)

  • 80m Plate Carry

  • 3 Deadlifts @75% 1RM or Heavy KB

  • 400m Row OR 100 Single Skips

  • 5 Kettlebell Snatches per hand (5/5)

  • 6 Goblet Squats w/snatch kettlebell

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