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Group Workouts 5 – 11 August 2019

Monday 5 August 2019

“Lynne” 5 Rounds for Max Reps:

  • Bench Press @ lower of Body Weight or 70% 1RM

  • Strict Pull-ups

Move immediately from bench press to pull-ups.  Score reps for each exercise every round.  Compare 5June19, 27June15

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

Tuesday 6 August 2019

5:00 Weighted Carry – any style except farmer’s

7 Rounds For Time:

  • 10 AbMat Sit Ups

  • 9 Squats

  • 8 Push-Ups

  • 7 Ring Rows

  • 40m Heavy Farmer’s Carry

Wednesday 7 August 2019

Back Squat 10-8-5-3-5-5-5
Run 2 miles or Row 3,500m Nasal Breathing only  16:00 time cap

Thursday 8 August 2019

For Time: 100 Kettlebell Snatches

Rest 5:00, then:

For Time: 40 USB Clean & Presses

Rest 5:00, then:

Run 1 mile for time

Compare 8June19

Friday 9 August 2019

Turkish Get-up 5/5 – 5/5 – 5/5 – 5/5 – 5/5

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

Saturday 10 August 2019

Run 1 Mile for Time (or as far as possible in 8:00)

Rest no more than 1:1, then:

30 USB Side Step Cleans

Rest 4:00, then:

EMOM *5: 10 Kettlebell Swings (moderate weight, keep them snappy!)

Rest 5:00, during which do 2:00 Core Static Hold (plank, L-sit, etc.), then:

EMOM*5: 8 Kettlebell Thrusters (moderate weight, keep them snappy!)

Sunday 11 August 2019

Row: 40 Pulls for max distance in ≤2:00

Rest 2:00, then, for time:

  • 40  Overhead Squats @higher of 50% 1RM or Bar

  • 40 Walking Lunges (20 Left / 20 Right)

  • 40 Kettlebell Snatches (20 Left / 20 Right)

  • 80 Single Skips/40 Double-Unders

  • 40 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans@ same

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

Score is time minus distance rowed in seconds (example: 400m =400 seconds = 6:40)

Compare 9June19

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