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Group Workouts 2 – 8 December 2019

Monday 2 December 2019

AMRAP 4:00:

  • 20m 1-Side Kettlebell Front Rack Walking Lunges (16kg/8kg, 10m non-dominant, 10m dominant)

  • 10 Pull-ups

  • Rest 2:00, then:

AMRAP 4:00:

  • 20m Bear Crawl

  • 20 Kettlebell Snatches (same weight)

Tabata: Alternate between: Deadlift @ 50% 1RM     Push-ups (4 rounds each)

Strength Class 5 6:30PM

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 3 December 2019

Bottoms-up KB Press Test – Start w/small kettlebell or dumbbell, press from shoulder to overhead L then R.  With the heaviest weight you can do WELL on both sides…5:00/side Overhead/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

“Tabata”:

(1) Row

Rest 3:00

(2) 2 rounds top of Dip, 2 rounds bottom of dip, 4 rounds Plank

Wednesday 4 December 2019

EMOM: 1 Lift per minute.  Begin with an empty bar.  Each minute, add 5 kg (experienced men) or 2.5 kg (women & <6 month members)

Begin with Snatch or Clean & Jerk, when you cannot complete themovement, rest 2:00, then continue with Clean or Front Squat (from rack), using last weight you snatched or C&J’d), when you cannot complete the movement, rest 2:00, then Deadlift until you cannot complete movement, starting with last completed Clean/FS weight

Thursday 5 December 2019

With 1 or 2 Partners, as I go/You go:

  • 5*10 2-Hand Kettlebell Swings (5 each partner)

  • 6*5 Partial Turkish-Get-Ups to kneeling

  • 2(10 1-Arm Swings Left, 10 1-Arm Swings Right, 15 Left, 15 Right, 20 Left, 20 Right)

Friday 6 December 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 20 Mar 19, 7 Jan 19, 11 Dec 18

The Story of Fran: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Saturday 7 December 2019

“Elizabeth”  For time: 21-15-9 reps of

  • Squat Clean  (Rx 62.5/42.5, Px 50% 1RM)

  • Ring Dips

Adjust difficulty to finish in <5:00   Compare to 20June18, 1Feb18, 29Nov17
Rest 10:00, then:

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

  • 15:00 Time Cap

Compare to 5Apr19

Sunday 8 December 2019 – Layers, Gloves?

AMRAP/RFQ 35:00

  • 200m Run or Row

  • 40m Kettlebell OHFR Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Compare 3 Nov 19

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