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Group Workouts 10 – 16 June 2019

Monday 10 June 2019

Back Squat 10-8-5-3-5-5-5

Skater Squats 3*20 (10/10)

Good Morning 10-5-8-8-8

Tuesday 11 June 2019

Strict Press 10-8-5-3-5-5-5

Kettlebell SeeSaw Press 4*20 (10/10)

4:00 Max Box Step-ups

Wednesday 12 June 2019

Deadlift 10-8-5-3-5

4*20 (10/10) Kettlebell Single Leg Hip Thrust

6*0:30 Work / 0:30 Rest Kettlebell Snatches

Thursday 13 June 2019

Bench Press 10-8-5-3-5-5-5

4*20 (10/10) Dumbbell/Kettlebell Triceps Extensions

Run 1 mile (or ~8:00) at moderate pace

Friday 14 June 2019

Clean & Jerk 3-3-2-2-2-1-1-1 for max

“Susan” 5 RFT:

  • 200m Run

  • 10 Squats

  • 10 Push-ups

Saturday 15 June 2019 – Closed for the Throwdown!

Come watch the competition,  action starts at 8:30AM!

Sunday 16 June 2019

3 * 5:00 Work/5:00 Rest; Work sets:

  • 0-2:00 250m Row then Max Double-Unders

  • 2-3:00 Max Kettlebell Push-Jerks (2 bells)

  • 3-4:00  Pull-ups

  • 4-5:00 Max Kettlebell Snatches (1 bell)

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