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Group Workouts 17 – 23 June 2019

Monday 17 June 2019

Team Red White & Blue 1776 Challenge Begins! 17 days of 100 reps + 76
Burpees on the 4th of July

Learn More Here!

Back Squat 10-10-10-10-10

RWB 1776 Challenge: 100 Squats (for time)

Weighted Pull-ups 5-5-5-5-5 for 5RM

Tuesday 18 June 2019

Strict Press 10-10-10-10-10

RWB 1776 Challenge: 100 Dips for time

Run 2 miles or ~15:00 at NASAL breathing pace

Wednesday 19 June 2019

RWB 1776 Challenge: 100 Seconds in Plank

Deadlift 10-8-5-3-5-3-1+

Single Leg Suitcase Deadlift 10/10 – 10/10 – 10/10

Thursday 20 June 2019

RWB 1776 Challenge: 100 Lunges

Bench Press 10-8-5-3-5-3-1+

For Time: 100 Kettlebell Swings

Friday 21 June 2019

Pull-ups 4*3, Drop Set: Max hardest version, then max reps at 3+ additional versions with NO rest between

Dumbbell/Kettlebell Biceps Curls (This one’s for you, Matt Mathias!) 4*20 (10/10)

RWB 1776 Challenge: 100 Mountain Climbers

AMRep 3:00 USB Clean & Press

Saturday 22 June 2019

RWB 1776 Challenge: 100 Jumping Jacks

EMOM * 25: 5 Rounds of:

  1. 15 Kettlebell Thrusters

  2. 20 Kettlebell Swings

  3. 10 Pull-ups

  4. 20 Push-ups

  5. 15 Deadlifts (barbell or Kettlebell) @60% 1RM

Compare 25Nov18

Sunday 23 June 2019

RWB 1776 Challenge: 100 Straight Leg Raises

“Emily”

(up to) 10 Rounds for Time:

  • 30 Double-Unders/60 Single Skips

  • 15 Pull-ups

  • 30 Squats

  • 100m Run

  • Rest 2:00 between Rounds

Stop when performance drops off (expect 4-6 rounds)

Compare 7Oct18

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