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Group Workouts 8 – 14 July 2019

Monday 8 July 2019

Strict Press 10-8-6-4-2-4-6-8-10

For time:

  • 50 AbMat Sit-ups

  • 40 Kettlebell Suitcase Deadlifts

  • 30 Box Jumps

  • 20 Pull-ups

  • 10 Push-ups

ENDURANCE Class at 6:30PM – come and see!

Tuesday 9 July 2019

Front Squat 10-8-6-4-2-4-6-8-10

For time on each section:

  • Run 800m

Rest 2:00, then:

  • 100 Seconds in Hanging L-Sit

  • 100 Seconds in Plank Hold

  • 100 Seconds in Wall Sit

  • 100 Seconds Holding Plate Overhead (minimum 10kg)

Rest 2:00, then:

  • Run 800m

6:30PM Class: 5*5 best pull-ups, same metcon.

Wednesday 10 July 2019

“Megan” 3 Rounds of 21 – 15 – 9 For Time (10:00 Time cap):

  • Burpees

  • Kettlebell Swings (Rx 24/16)

  • Double Unders (Single Skips 2:1)

Thursday 11 July 2019

Bench Press 10-8-6-4-2-4-6-8-10

“Cindy” 20:00 AMRAP

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

Friday 12 July 2019

Squat Clean 20:00 to find 3 Repetition Maximum

Deadlift 10-8-6-4-2-4-6-8-10

Saturday 13 July 2019

  • Death by Pull-up

  • Rest 3:00, then

  • Death by 10m

  • Rest 3:00, then

  • EMOM *10 10 1-hand Kettlebell Swings (5 rounds/hand)

Sunday 14 July 2019

AMRAP 35:00

600m Run, then by round #:

(1) 8 Overhead Squats

(2) 8 Snatches (Sub: Clean & Jerks)

(3) 8 Clean & Jerks (sub: Thrusters

(4) 8 Thrusters

(5)  8 Front Squats

(6) 8 Deadlifts

(7) 8 Strictest Pull-ups

(8) 8 Push-ups

(9+) Reverse the previous list (repeat push-ups, then strict pull-ups, etc.)

All at 60% lowest 1RM, may use 2 bars or kettlebells or dumbbells or sub w/permission

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