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Group Workouts 15 – 21 July 2019

Monday 15 July 2019

“Schmalls”  For Time:

Run 800m, then, 2 Rounds of:

  • 50 Burpees

  • 40 Pull-ups

  • 30 1-Leg Squats

  • 20 Kettlebell Swings (24/16)

  • 10 Handstand Push-ups

Then Run 800m Run

Time Cap: 35:00

ENDURANCE: at 6:30PM, come and see!

Tuesday 16 July 2019

EMOM *12: 6 Strict Pull-ups

EMOM *12: 3 Squat Cleans @75% 1RM

Wednesday 17 July 2019

“TK” (version) AMRAP 20:00

  • 8 Strictest Pull-ups

  • 8 Box Jumps (higher than normal, “Rx” is 36”)

  • 12 Kettlebell Swings (32/24)

Thursday 18 July 2019

Deadlift 10-8-5-3-5-5-5

3 Rounds for Time:

  • 400m Run

  • 15 Double Kettlebell Push-Presses

  • 10 Pull-ups

Friday 19 July 2019

  • Back Squat 10-8-5-3-5-5-5

  • Bench Press 10-8-5-3-5-5-5

  • 100 AbMat Sit-ups

Saturday 20 July 2019

1/2 “Murph”

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Compare 19 May 19

Sunday 21 July 2019

“Wood” (version)

5 Rounds for Time:

  • 400m Run

  • 10 Burpee Box Jumps

  • 10 Kettlebell Swings

  • 10 Kettlebell Thrusters

  • Rest 1:00 between rounds

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