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Group Workouts 12 – 18 August 2019

Monday 12 August 2019

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

  • Push-ups

  • Kettlebell Swings

  • Wall Balls

  • Pull-ups

ENDURANCE: come and see at 6:30PM!

Tuesday 13 August 2019

Kettlebell Strict Press 10/10 – 8/8 – 5/5 – 3/3 – 5/5 – 5/5 – 5/5

3 Rounds, EACH for Time:

  • 10 Deadlifts at ~70% 1RM

  • Run 400m

  • Rest 4:00

Wednesday 14 August 2019

Front Squat 10-8-5-3-5-5-5

Jefferson Deadlift 10/10-8/8-5/5-3/3-5/5

Thursday 15 August 2019 – bring a watch!

5 Rounds of 3 Cycles of Kettlebell Complex:

  • 5 Double Kettlebell Cleans

  • 5 Double Kettlebell Shoulder-to-Overhead

  • 5 Double Kettlebell Front Squats

Run As Far As Possible in 10:00 Nasal breathing only

Friday 16 August 2019

“Angie,” for time:

  • 100 Pull-ups

  • 100 Push-ups

  • 100 Sit-ups

  • 100 Squats

Saturday 17 August 2019

Weighted Dips 10-8-5-3-5-5-5

3 Rounds, EACH for Time:

  • 10 Goblet or Front Rack Kettlebell Squats (heavy!)

  • Run 200m

  • Rest 2:00

Sunday 18 August 2019

For Time:

Run or Row 1,000m

Then 4 Rounds:

  • 10 Chest-to-Bar Pull-ups

  • 9 Handstand Push-Ups

  • 8 1-leg Squats (4/4)

Then: 50 Double-Unders or 100 Single Skips

Compare 7Mar19

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