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Group Workouts 16 – 22 September 2019

Monday 16 September 2019

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 19Feb19, 20Feb18

Tuesday 17 September 2019 – Guest Day!  All Guests Workout for Free!

EMOM * 16:

  • Odd #Minutes: AMRep Push-ups in 0:15

  • Even # Minutes: AMRep Kettlebell Thrusters in 0:15 very light

Wednesday 18 September 2019 – Guest Day!  All Guests Workout for Free!

5 Rounds for Time:

  • 10 1-side Kettlebell Stationary Lunges Non-Dominant

  • 10 Pull-ups

  • 10 1-side Kettlebell Stationary Lunges Dominant

  • 10 Push-ups

Thursday 19 September 2019

Hang Power Cleans 3-3-3-3-3-3 for 3RM

0:15 work/0:45 Rest *10: Farmer’s Carry Conga Line

Friday 20 September 2019

Strict Press 10-8-5-3-5-5-5, alternate sets with:

Bent Over Rows 10-8-5-3-5-5-5

Saturday 21 September 2019

For Time:

  • Row or Run 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

Sunday 22 September 2019

For Time:

  • Run 1,000m

  • 30 Pull-ups

  • Run 800m

  • 30 Heavy Kettlebell Swings

  • Run 600m

  • 30 Knees-to-Elbows

  • Run 400m

  • 30 Push-ups

  • Run 200m

  • 30 Squats

Compare 7July19, 21April19

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