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Group Workouts 8 – 14 April 2019

Monday 8 April 2019

Back Squat 10 – 8 – 5 – 3 – 5 – 5 – 5

Between work sets, do 3 Power Cleans @~60% 1RM

3 Rounds For Time:

10/10 KB Snatches + 5 Strictest Pull-ups

Time Cap: 5:00

Tuesday 9 April 2019

Alternate: Weighted Dips & Weighted Pull-ups 10 – 8 – 5 – 3 – 5 – 5 – 5

Run 1 Mile for time (or as far as possible in <10:00)

Wednesday 10 April 2019

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

Deadlift 10 – 8 – 5 – 3 – 5 – 5 – 5

50 V-ups, Hollow Rocks, etc.

Thursday 11 April 2019

Squat Clean 3-3-3-2-2-2 for heavy double

4 Rounds For Time:

  • 400m Run or Row

  • 4 Squat Cleans @75%1RM

  • 6 Ring Rows

  • 8 Wall Balls

  • 10 Burpees

  • 20 Single Skips

Friday 12 April 2019

Pull-ups EMOM *10 Do 1/3 of Max

0:30 Work/0:30 Rest *20

  • Odd rounds: 5/5 Kettlebell Snatches + 8 Push-ups

  • Even rounds: 10 Toes-to-Bar

Saturday 13 April 2019 – Guest Day! All guests workout for FREE!

“Fass Fit” (Partner option available)

3 Rounds For Time:

  • 10 Deadlifts (140/95 or 65%1RM)

  • 20 Pull-ups

  • 30 Kettlebell Snatches (24/16 or normal weight)

Sunday 14 April 2019

AMRAP 40:00

  • 1 Rope Climb (sub: 3 pull-ups)

  • 80m Plate Carry

  • 3 Deadlifts @75% 1RM or Heavy KB

  • 400m Run

  • 100 Single Skips

  • 6 Plate-Overhead Squats

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