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Group Workouts 29 July – 4 August 2019

Monday 29 July 2019

Pull-ups 3-3-3-5-5-5-5-5 Weighted or Negatives

5 Rounds for Time:

  • 10 1-side Kettlebell Walking Lunges Non-Dominant

  • 10 1-side Kettlebell Walking Lunges Dominant

  • 0:20 Hanging L-Sit

ENDURANCE: Come at 6:30 PM and see!

Tuesday 30 July 2019

EMOM *36 (12x through list):

  • 3 Squat Cleans @75% 1RM

  • 10 Deadlifts @same

  • 10 Push-ups

Wednesday 31 July 2019

Bench Press 10-8-8-12-12-12 2:00 rest between sets of 12

AMRAP 7:00

  • 40m Bear Hug Carry

  • 8 Kettlebell Swings – very heavy

  • 10 Ring Rows

  • 12 AbMat Sit-ups

Thursday 1 August 2019

Back Squat 10-8-8-12-12-12 2:00 rest between sets of 12

EMOM *12 6 Pull-ups

Friday 2 August 2019

Deadlift 10-8-8-12-12-12 2:00 rest between sets of 12

“Newport Crippler”  For Time:

  • 30 Back Squats at Lower of Bodyweight or 50% 1RM

  • 1 Mile Run

Saturday 3 August 2019

“Helen”  3 Rounds For Time:

  • 400m Run

  • 21 Kettlebell Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Compare to 27 Jun 19

“Christine” (compare to 6 July 19, 12 Dec 17)

3 Rounds For Time:

  • 500m Row OR 400m Run

  • 12 Deadlifts @ lower of Bodyweight (Rx) or 50% 1RM

  • 21 Box Jumps (Rx 24″/20″)

Sunday 4 August 2019

AMRAP 40:00

  • 1 Rope Climb (sub: 3 pull-ups)

  • 200m Plate Carry

  • 3 Deadlifts @75% 1RM or Heavy Kettlebell

  • 400m Run

  • 5 Kettlebell Snatches per hand (5/5)

  • 6 Goblet Squats w/snatch kettlebell

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