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Group Workouts 1 – 7 July 2019

Monday 1 July 2019

Front Squat 8-8-8-8-8-8

RWB 1776 Challenge: 100 Yard Bear Crawl

For time: 100 Weighted Box Step-Ups

ENDURANCE Class at 6:30PM

Tuesday 2 July 2019

Strict Press 8-8-8-8-8-8

RWB 1776 Challenge: 100 Crunches

With 3 Kettlebells – 2 of the same size, 1 4kg heavier than those 2,  perform 6 Rounds of:

  • 3 Double Bell Swings

  • 3 Double Cleans

  • 3 Double Shoulder-to-Overhead

  • 3 Double Squats

Rounds 1 & 4: Heavier Bell on Left Side

Rounds 2 & 5: Same size bells

Rounds 3 & 6: Heavier Bell on Right Side

Rest as needed between exercises and rounds

6:30 PM: Same as above, but skip Strict press

Wednesday 3 July 2019

Deadlift 8-8-8-8-8-8

“Nicole” AMRAP 20:00

  • 400m Run

  • Max Pull-ups

RWB 1776 Challenge: 100 Calf Raises

Thursday 4 July 2019 – 1 Class at 10:00AM!  Join us!

“1776” In teams of at least 3, complete a total of 1776 repetitions from the following list.  All team members must do at least 10 repetitions of each exercise, and no more than 200 total for the team of any one exercise.  EXCEPT: all members must begin with 76 Burpees to finish the Team RWB 1776 Challenge!

  • 76 Burpees

  • Kettlebell Swings

  • Box Jumps

  • Bodyweight Squats

  • Push-ups

  • Pull-ups

  • AbMat Sit-ups

  • Row (calories)

  • Wall Balls

  • Ball Slams

  • Double Bell Push Press (KB or KB)

Friday 5 July 2019

Power Clean 3-3-3-3-3
Bench Press 8-8-8-8-8

Saturday 6 July 2019

“Christine” (compare to 12 Dec 17, 16 Oct 2014)

3 Rounds For Time:

  • 500m Row OR 400m Run

  • 12 DL @ BW (Rx) or 50% 1RM, whichever is lower

  • 21 Box Jumps (Rx 24″/20″)

Sunday 7 July 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

Compare 21April19

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