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Group Workouts 25 – 31 March 2019

Monday 25 March 2019

Strict Pull-ups EMOM *10  Do 1-3 or EZ# for you

200m Overhead Front Rack Carry

Rest 3:00, then:

Accumulate 3:00 in Hollow Position.  Every time you break, do 50 Single Skips or 25 Double-Unders

Rest 3:00, then:

200m OHFR Carry

Tuesday 26 March 2019

Strict Press 10 – 8 – 5 – 3 – 5 – 5 – 5  Between sets do 20 AbMat Sit-ups

5 Rounds Each for Time:

  • 200m Run

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

  • Rest 1:00 between Rounds

Wednesday 27 March 2019

Back Squat 10 – 8 – 5 – 3 – 5 – 5 – 5

  • Between work sets, do 3 box jumps as HIGH as possible

EMOM *15  1 Clean & Jerk or Snatch @75% 1RM + 3 Strictest Pull-ups

Thursday 28 March 2019

Bench Press  10 – 8 – 5 – 3 – 5 – 5 – 5

  • Between sets do 5 – 10  Ring Rows

For Time: 2,000m Row

Rest 1:1, then:

1x Max Push-ups

Friday 29 March 2019

Strict Pull-ups EMOM *10  Do 1-3 or EZ# for you

AMRAP 23:00

  • 200m Run or 250m Row (may alternate)

  • 12 Kettlebell Swings

  • 12 Push-ups

  • 12 Wall Balls

  • 12 Hollow Rocks or AbMat Sit-ups

Saturday 30 March 2019

“Nicole” AMRAP 20:00

  • 400m Run

  • Max Pull-ups

Compare 28Sept17

Sunday 31 March 2019

“Badger” Solo OR in teams of 2 (as I go/You go)

3 RFT:

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 pull-ups

  • 800m Run

  40:00 time cap

Compare 12May18

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