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Group Workouts 18 – 24 November 2019

Monday 18 November 2019

EMOM*5: 3 Deadlift @80-85% 1RM

AMRAP 10:00

  • 3 Power Cleans @65-75% 1RM

  • 2 Front Squats@ same

  • 1 Rope Climb (sub 3 Pull-ups or Overhead Ring Rows)

Strength Class 3 6:30pm

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 19 November 2019

AMRAP 12:00:

  • 10 Pull-ups

  • 10 Wall Balls

  • 10 Push-ups

  • 10 Box Jumps

Wednesday 20 November 2019

For Time:

800m Row  Then:

3 Rounds:

  • 15 Deadlifts @50% 1RM

  • 15 Handstand Push-ups

  • 15 Pull-ups

  • 100 Single Skips or 50 DU

Thursday 21 November 2019

For Time:

  • 80m Bear Hug Carry

  • 50 Box Jumps Higher than usual

  • 50 Kettlebell Swings  32/24 or heavier than usual  80m Bear Hug Carry

  • 50 Knees-to-Elbows

  • 50 Wall Balls heavier or higher than usual

  • 50 Burpees

  • 80m Bear Hug Carry

Friday 22 November 2019

Squat Clean 3-3-2-2-1-1-1

Push Jerk 1-1-1-1-1 (from rack)

Tabata: Row for Distance

Saturday 23 November 2019

“Jackie” For time:

  • 1,000m Row or Run

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Sunday 24 November 2019 – Dress in Layers!?

Run 600m, Nasal Breathing Only.  After each 600, by round:

  1. Max Pull-ups

  2. Max Squats in 1:00

  3. Max Push-ups in 1:00

  4. Max Double-unders or Single Skips in 1:00

  5. Accumulate 0:45 in Handstand

  6. Accumulate 0:45 in Hanging L-sit

  7. Accumulate 0:45 in Hollow hold

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