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Group Workouts 25 November – 1 December 2019

Monday 25 November 2019

  • EMOM *12: 6 Strict Pull-ups

  • EMOM *12: 3 Squat Cleans @75% 1RM

Strength Class 4 1830

  • Back Squat 10-8-5-3 3*5

  • Bench Press 10-8-5-3 3*5

  • Power Clean 5*3

Tuesday 26 November 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • Rounds 1 & 3: 40 Wall Balls

  • Rounds 2 & 4: 40 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

Wednesday 27 November 2019

Squat of Choice 10-8-5-3-5-5-5

Weighted Dips 5-5-5-5-5

Deadlift 8-5-3-5

Thursday 28 November 2019 

Closed for Thanksgiving

At home workouts:

5 Rounds for Quality:

  • 5 Squats (take 5 seconds or more for each repetition)

  • 5 Push-ups (take 5 seconds or more OR do negatives)

  • 5 Sit-ups (block your feet and take 5 seconds or more for each repetition)

  • 5 Bodyweight Good Mornings (cross arms over chest or behind head, take 5 seconds or more for each repetition; keep a slight bend in knees)

Friday 29 November 2019

Closed for Thanksgiving – #OptOutside!

Run 20:00 or more outside.

Saturday 30 November 2019

EMOM *16:00

  • Odd: 10 Kettlebell Swings

  • Even: 10 Push-ups

Tabata:

  • Odd; Kettlebell Deadlift

  • Even: Ring Rows

Sunday 1 December 2019 – Due to the weather, there will be indoor options available.  Don’t hesitate to come because of the snow.

1/2 “Murph”

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Compare 29 Sept 19, 20 July 19, 19 May 19

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