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Group Workouts 22 – 28 April 2019

Monday 22 April 2019

Kettlebell or Dumbbell Bench Press 10 – 10 – 10 – 10 – Max —>drop—> Max —>drop—> Max

Pull-ups: Max strict bodyweight —> max red band —> max blue band —> max green band

Tuesday 23 April 2019

0:20 Work/0:30 Rest *30:

(1) Kettlebell Swings

(2) Double Kettlebell Shoulder-to-Overhead

(3) Double KB Rows

(4) 1-Side KB Front Rack Squats (odd: Left hand, even: right hand)

(5) Push-ups

Wednesday 24 April 2019

Rounds For Quality in 35:00:

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

  • 2 HSPU as strict as possible

  • 3 Strictest Toes to Bar

  • 4/4 Kettlebell Windmills

  • 5/5 USB Reverse Rotating Lunges

  • 6 Tire Flips

  • 7/7 1-Leg KB Deadlifts

  • 8/8 1-Legged Squats

Thursday 25 April 2019

“Nancy” 5 Rounds for Time:

  • 400m Run

  • 15 Overhead Squats @lower of 45/30 or 50% 1RM   20:00 Time cap

Compare 21Aug18

Friday 26 April 2019

Deadlift 10 – 8 – 5 – 3 – 5 – 5 – 5

Run 6*400m on 4:00 @ 80% Effort – focus on Pacing!

Saturday 27 April 2019

AMRAP 10:00

  • 30 Squats

  • 15 Push-ups

  • 7 Pull-ups

Rest 10:00, during which walk, breathing focus & w/u

AMRAP 10:00

  • 80m Bear Hug Carry

  • 10 Squats with Bear Hug weight

  • 80m Farmer’s Carry

  • 10 Shoulder-to-Overhead with Farmer’s Carry weights

Sunday 28 April 2019

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Compare to 5Apr19

Rest 10:00, then:

“Helen”  3 Rounds For Time:

  • 400m Run

  • 21 Kettlebell Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Compare to 6Jan19

Compare double to 22Aug18, 16May17

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