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Group Workouts 9 – 15 September 2019

Monday 9 September 2019

Front Squat 10-8-5-3-5-5-5 ≤2:00 rest between sets of 5

“Diane”  21-15-9

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare 22 July 19, 18 Dec 18

ENDURANCE Class at 6:30PM:

Run: 4*600m on 6:00.  Hold Current Mile pace – 0:10 (if current mile time = 8:00, that’s 6:00/400, so hold 2:50)

Tuesday 10 September 2019

For Time:

  • 50 AbMat Sit-ups

  • 40 1-Side Weighted Walking Lunges

  • 30 Double Kettlebell Swings

  • 20 Double Kettlebell Deadlifts

  • 10 Double Kettlebell Rows

  • Run 800m then reverse ladder

Compare 23 July 19

Wednesday 11 September 2019 – Please arrive early if possible!

  • Row or Run 2001m (1 time around the block+ 800m), then 11 reps each of:

  • Box Jumps (30”/24”)

  • Thrusters (Rx 57.5/37.5 [125#/85#])

  • Burpee-Chest to Bar Pull-ups

  • Power Cleans (Rx 80/55  [175#/120])

  • HSPU

  • KB Swings (Rx 32/24)

  • Toes to Bar

  • Deadlifts (Rx 80/55  [175#/120#])

  • Push Jerk (Rx 50/35 [110#/75#])

  • Run or Row 2001m (whichever you have not done yet)

40:00 Time Cap

Thursday 12 September 2019

Snatch or Clean & Jerk 3-3-2-2-2-2+  10 DU attempts + 1 Handstand hold between doubles

With ~60% of 2RM, EMOM *10:00 – 6 Snatches or Squat Cleans – focus on balance, technique, and “cycling” the bar smoothly

Friday 13 September 2019

Weighted Pull-up 3-3-3-3-3  *between heavy sets do 10 squats, 10 cossacks & 2:00 box prayer

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees

Time Cap: 20:00

Compare to Friday 13 July 18, 13 April 18

Saturday 14 September 2019

AMRAP 10:00

  • 30 Double-Unders or 60 Single Skips

  • 15 Push-ups

  • 7 Pull-ups

Rest 10:00, during which walk, breathe & w/u

AMRAP 10:00

  • 80m Bear Hug Carry

  • 10 Squats with Bear Hug weight

  • 40m Farmer’s Carry

Sunday 15 September 2019

AMRAP 35:00

  • 200m Run

  • 40m Kettlebell OHFR Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Compare 29 July 19

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