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Group Workouts 7 – 13 October 2019

Monday 7 October 2019

Deadlift 8-5-3-5-5-5

2 Rounds of 10 Reps every 0:40:

  • Kettlebell Snatches Non-Dominant

  • Kettlebell Snatches Dominant

  • Double Kettlebell Shoulder-to-Overhead

  • Kettlebell 2-hand Swings

  • Goblet Squats

Tuesday 8 October 2019

Jefferson Deadlift 10/10-8/8-5/5-3/3-5/5

27-21-15-9 Reps for time of:

  • Wall Balls

  • Dips

Adjust to finish under 10:00

Wednesday 9 October 2019

Overhead or Front Squats 10-8-5-3-5-5-5

For Time: 40 USB Clean & Press

Thursday 10 October 2019

10 Rounds for time of:

  • 10 Push-ups

  • 10 Wall Balls

  • 10 Pull-ups

  • 10 Burpees

  • 10 Box Jumps

  • 10 Shoulder-to-Overhead (Kettlebell or Dumbbells)

  • 10 Double-Unders

  • 10 Double Kettlebell Deadlifts

  • 10 Kettlebell Swings

  • 10 Mountain Climbers

35:00 Time Cap

Friday 11 October 2019

Bear Complex: 5 rnds for max wt; 7 cycles of 1 rep each of:

  • Power Clean

  • Front Squat

  • Push Press

  • Back Squat

  • Push Press

Compare to 7Jun19,28 Nov17

Saturday 12 October 2019

20.1

Sunday 13 October 2019

AMRAP 35:00

600m Run, then by round #:

(1) 8 Overhead Squats

(2) 8 Snatches (Sub: Clean & Jerks)

(3) 8 Clean & Jerks (sub: Thrusters

(4) 8 Thrusters

(5)  8 Front Squats

(6) 8 Deadlifts

(7) 8 Strictest Pull-ups

(8) 8 Push-ups

(9+) Reverse the previous list (repeat push-ups, then strict pull-ups, etc.)

All at 60% lowest 1RM, may use 2 bars or sub w/permission

Compare 14July19, 10 June 18

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