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Group Workouts 14 – 20 October 2019

Monday 14 October 2019

“Lynne” 5 Rounds for Max Reps:

  • Bench Press @ lower of Body Weight or 70% 1RM

  • Strict Pull-ups

Move immediately from bench press to pull-ups.  Score reps for each exercise.

Compare 5Aug19, 5June19, 27June15

Tuesday 15 October 2019

For time:

  • Row 1,000m (5:00 time cap)

  • Rest until 10:00, then, for time:

    • 50 Double-Unders/100 Single Skips

    • 40 Kettlebell Snatches (20/20)

    • 30 Kettlebell Clean & Jerks (15/15)

    • 20 Knees-to-Elbows

    • 10 Pull-ups

Wednesday 16 October 2019

Squat Clean 3-3-2-2-2-2-1-1-1 for 1RM

Front Squat 8-5-3-5-5-5

Thursday 17 October 2019

Sumo Deadlift 10-8-5-3-5

21-15-9 Repetitions for Time of:

  • Plank Ring Rows

  • Box Jumps

5:00 Time Cap

Friday 18 October 2019

For Time:

  • Run or Row 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 18Aug19, 7Mar19

Saturday 19 October 2019

20.2

Sunday 20 October 2019

  • Run 200m

  • 10 Sit-ups

  • 10 Russian Twists

  • 10 Squats

  • Run 200m

  • 20 Sit-ups

  • 20 Russian Twists

  • 20 Squats

  • Run 200m

  • 30 Sit-ups

  • 30 Russian Twists

  • 30 Squats

  • Run 200m

  • 20 Sit-ups

  • 20 Russian Twists

  • 20 Squats

  • Run 200m

  • 10 Sit-ups

  • 10 Russian Twists

  • 10 Squats

  • Run 200m

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