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Group Workouts 15 – 21 April 2019

Monday 15 April 2019

Front Squat 10 – 8 – 5 – 3 – 5 – 5 – 5   Between work sets, do 3 of your hardest Pull-ups

AMRAP 5:00

  • 5 Strictest Pull-ups

  • 10 Push-ups

  • 15 Squats

Tuesday 16 April 2019

  • 800m Run

  • 5 Rounds of:

    • 10 Box Jumps

    • 10 Push-ups

    • 10 Wall Balls

    • 10 Kettlebell Swings

    • 10 1-Side KB Front Rack Squats (alternate by round)

  • 800m Run

Wednesday 17 April 2019

Bench Press 10 – 8 – 5 – 3 – 5 – 5 – 5  Between w/u sets, do pull-up warm-up, between work sets, do max pull-ups

10 Rounds For Time:

  • 10 Double-Kettlebell Clean & Jerks

  • 1:00 rest

Thursday 18 April 2019

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

4 Rounds For Time:

  • 400m Run

  • 4 Squat Cleans @75%1RM

  • 6 Ring Rows

  • 8 Wall Balls

  • 10 Burpees

  • 20 Single Skips

Friday 19 April 2019

Jefferson Deadlift 10/10 – 8/8 – 5/5 – 3/3 – 5/5

Rounds for Quality in 20:00:

  • 22 1-Hand Kettlebell Swings or Snatches (11/11)

  • 1 Rope Climb or 3 Pull-ups

  • 80m Front Rack Carry (1 side, 40m/side)

  • 14 Reverse Rotating Lunges (7/7) Immediately into:

    • 14 Side Squats w/bag on opposite shoulder (7/7, hips L, bag on R, & vice versa)

Saturday 20 April 2019

AMRAP 35:00

  • 200m Run

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Sunday 21 April 2019

For Time:

  • 1,000m Run

  • 30 Pull-ups

  • Run 800m

  • 30 Heavy Kettlebell Swings

  • Run 600m

  • 30 Knees-to-Elbows

  • Run 400m

  • 30 Push-ups

  • Run 200m

  • 30 Squats

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