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Group Workouts 24 – 30 June 2019

Monday 24 June 2019

RWB 1776 Challenge: 100 Second Wall Sit

Squat Clean 3-3-3-3-3-3-3 (that is 7×3)

Deadlift 10-10-10-10-10

ENDURANCE class begins today at 6:30PM!  Everything is adjustable – some come give it a try!

Every Minute On the Minute *10:00:

  • Odd # Rounds: 10 Push-ups As Fast As Possible

  • Even # Rounds: 10 Ring Rows (fast, but in control)

    • From time you finish to 0:40 in: (1) Plank, (2) Bottom of squat, (3) Hang from P-U bar, (4) Wall Sit, (5) Handstand Hold

    • Rest the remaining 0:20

Every Minute On the Minute *10:00

  • 10 Kettlebell Swings As Heavy As Possible & still finish in ≤0:15 & breathe ONLY through nose throughout, “Rest” in Cossack Position (5/side) or Down Dog

Tuesday 25 June 2019

RWB 1776 Challenge: 100 Russian Twists or max reps in 5:00.  At 5:00, start:

AMRAP 35:00

  • 200m Run

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Wednesday 26 June 2019

Bench Press 10-10-10-10-10

RWB 1776 Challenge: 1.00 Mile Run for time

MOBILITY class at 6:30PM!

Thursday 27 June 2019

RWB 1776 Challenge: 100 Bicycle Crunches

“Helen”  3 Rounds For Time:

  • 400 Run

  • 21 Kettlebell Swings or Snatches (Rx Men 24kg/Women16kg)

  • 12 Pull-ups

12:00 time cap

Compare 28April19

Barbell Weighted Walking Lunges 20-20-20-20-20

Friday 28 June 2019

5*100m Sprints on 2:00

RWB 1776 Challenge: 100 Push Press @Ammo Can Weight (30#) for time

Saturday 29 June 2019

“Dunn”  AMRAP 19:00:

  • 3 Muscle-ups (sub: 3 hardest Pull-ups + 3 Dips OR Rope Climbs)

  • 60m Shuttle Sprint (to 5, 10, & 15 meters)

  • 6 Burpee Box Jump-Overs [normal height]

  • Compare 10 Feb 19, 27 Sept 18

Sunday 30 June 2019

“Collin” 6 Rounds For Time:

  • 400m Weighted Carry (Rx 50#)

  • 12 Push Presses (Rx 52/40kg, or 50% 1RM)

  • 12 Box Jumps (24/21”)

  • 12 SDHP (Rx 42.5/30) SUB KB Swings 32/24kg

35:00 Time Cap

Compare 4July18

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