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Group Workouts 30 September – 6 October 2019

Monday 30 September 2019

AMRAP 10:00

  • 8 Dips

  • 8 Pull-ups

  • 8 Deadlifts @60% 1RM

Rest 4:00

AMRAP 8:00

  • 6 Handstand Push-ups

  • 6 Thrusters @60% 1RM

  • 6 Toes-to-Bar

Tuesday 1 October 2019

7 Rounds for Time:

  • 20m Bear Crawl

  • 1 Power Clean @85%

  • 6 Pull-ups

Compare 1Mar19, 1Mar18

Wednesday 2 October 2019

Squat Clean 20:00 to find 1 RM

OR

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

Strict Press 10-8-5-3-5-5-5

OR

Rack Jerk 3-3-3-2-2-1-1-1

Thursday 3 October 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • 40 Wall Balls OR Kettlebell Swings

  • Front Rack Hold @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Compare 21Mar 19, 9Jan19

Friday 4 October 2019

3 Rounds For Time:

  • 3 Rope Climbs

  • 3 Deadlifts @85% 1RM

  • 3 Strict Toes-to-Bar

  • 3 Double-Kettlebell Strict Presses @80% 1RM

  • 3 USB Clean & Press (Heavy!)

Compare 24Mar19

Saturday 5 October 2019

“Nancy” 5 Rounds for Time:

  • 400m Run

  • 15 Overhead Squats @lower of 45/30 or 50% 1RM

20:00 Time cap

Compare 25Apr19, 21Aug18

Sunday 6 October 2019

“Helenacki” For Time:

Run 1000m

3 Rounds:

-21 Kettlebell Swings @≤24/16

-17 Thrusters @≤20/15

-12 Pull-ups

then: Run 1000m

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