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Group Workouts Week of 19 – 25 August 2019

Monday 19 August 2019 

“Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for Time of:

  • Bench Press (@ Bodyweight)

  • Squat Clean (@ 75% Bodyweight)

  • Deadlift (@150% Bodyweight)

All weights at lower of Rx OR @50% 1RM.

35:00 Time Cap

Compare ~20Aug2014, 15, 16, 17, 18

ENDURANCE

400’s!

Tuesday 20 August 2019

Linda make-up or, if here yesterday:

Run 2 miles or Row 3,500m nasal breathing only

Rest as needed, then:

Rope Climbs or Floor Pulls 3-4-5-4-3 rest as needed between, but try to string together

Wednesday 21 August 2019

Pull-ups 5*5 weighted, negatives, etc.

EMOM*20   5 Rounds of:

(1) 10 Kettlebell Swings
(2) 8 Burpees
(3) 10 Bent Over Rows
(4) 15 AbMat Sit-ups

Thursday 22 August 2019

4 RFQ:

  • 2* Agility Ladder

  • 50 Single Skips or Double-Under practice

  • 0:20 Handstand Hold

RFQ 30:00:

  • 1 Rope climb

  • 80m Waiter’s Walk  (40/40)

  • Row As far as possible in 10 pulls

  • 10 Reverse Rotating Lunges

  • 20 Russian Twists

  • Max Handstand Hold

Friday 23 August 2019

Clean & Jerk 3-3-2-2-1-1-1 for max load

“Litvinov Sprints” 3 Rounds EACH for time:

  • 8 Front Squats @75% 1RM

  • 200m Sprint

  • Rest 2:1 between efforts

Compare 7June18

Saturday 24 August 2019 – Friends & Family BBQ – workout at 10, BBQ at 11!

Family – friendly workout!  Join us & find out!

Sunday 25 August 2019

AMRAP 30:00:

  • 250m Weighted Carry (e.g. 20/15kg of plates)

  • 12 Push Presses @50% 1RM

  • 12 Box Jumps (24/21”)

  • 12 Kettlebell Swings (very heavy, e.g. 32/24kg)

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