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Group Workouts 23 – 29 September 2019

Monday 23 September 2019

“Mary” AMRAP 20:00

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Pull-ups

Compare to 20 Feb 19, 16 Sept 18

Tuesday 24 September 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 20 Mar 19, 7 Jan 19, 11 Dec 18

The Story of Fran: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Wednesday 25 September 2019

Back Squat 10-8-5-3-5-5-5

Bench Press 10-8-5-3-5-5-5

Deadlift 8-5-3-5

Thursday 26 September 2019

Rounds for Quality in 30:00:

  • 25 Double-Unders or 50 Single Skips

  • 20 Sledgehammer strikes

  • 15 Hanging Leg Raises

  • 10 USB Reverse Rotating Lunges

  • 5 USB Clean & Presses

  • 1 J-Curl

  • 400m Run or Row

Friday 27 September 2019

Weighted Pull-up 5-5-5-5-5

EMOM *20:00

  • Odd: 10 Kettlebell Swings

  • Even: 10 Push-ups

Saturday 28 September 2019

AMRAP 8:00:

  • 40m Bear Hug Carry

  • 20 Sit-ups

Rest 6:00

AMRAP 8:00

  • 30 Double-Unders or 60 Single Skips

  • 0:20 in Handstand Hold

  • 10 Kettlebell Swings – VERY heavy

Sunday 29 September 2019

1/2 “Murph”

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Compare 20 July 19, 19 May 19

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