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Group Workouts 9 – 15 December 2019

Monday 9 December 2019

“Slow” Pull-ups 3*5@X050 (up as fast as possible, no pause, 0:05 lower, no pause) Chest to bar if possible, Ring Row options available

For Time: 100 Kettlebell Snatches

Rest 5:00, then:

For Time: 40 USB Clean & Presses

Strength Class 

Back Squat 10-8-5-3 3*5

Bench Press 10-8-5-3 3*5

Power Clean 5*3

Tuesday 10 December 2019 – Guest Day!  All local guests workout for free!

6(2:00 Work, 2:00 Rest), start where you left off

Rounds 1 – 3:

  • 15 Kettlebell Swings

  • 10 Goblet Squats

  • 5 Toes-to-Bar

Rounds 4 – 6:

  • 30 Flutter Kicks

  • 10 Russian Twists

  • 5 Push-ups

Wednesday 11 December 2019 – Guest Day!  All local guests workout for free!

Deadlift 15:00 to find 8 Rep Max

Row 1,000m for Time, Rest 1:1, then, 3 Rounds for Time:

  • 20 Jumping Jacks

  • 20 Mountain Climbers

  • 20 AbMat Sit-ups

  • 20 Back Extensions

  • 20 Russian Twists

Thursday 12 December 2019

Back Squat 10-8-5 3*12

Push Press 10-8-5 3*12

Accumulate 50 Hollow Rocks

Friday 13 December 2019

Weighted Pull-up 3-3-3-3-3  *between heavy sets do 10 squats, 10 cossacks & 2:00 box prayer

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees

Time Cap: 20:00 Compare to Friday 13 Sept 19, 13 July 18, 13 April 18

Saturday 14 December 2019

AMRAP 15:00, all at 70% lowest 1RM

  • 5 Power Cleans

  • 5 Front Squats

  • 5 Shoulder-to-overhead

  • 5 Deadlifts

Rest 5:00, then:

AMRAP 10:00

  • 5 Pull-ups

  • 5 Push-ups

  • 10 Squats

  • 15 Sit-ups

Sunday 15 December 2019 – Layers!

Nasal Breathing Only:

  • Run 1,600m

  • 1 Rope Climb or Floor Pull

  • 5 Tire Flips

  • 10 Box Jumps

  • 15 Walking Lunges

  • 20 Sledgehammer Strikes

  • Run 1,000m

  • 1 Rope Climb or Floor Pull

  • 5 Tire Flips

  • 10 Box Jumps

  • 15 Walking Lunges

  • 20 Sledgehammer Strikes

  • Run 600m

  • 1 Rope Climb or Floor Pull

  • 5 Tire Flips

  • 10 Box Jumps

  • 15 Walking Lunges

  • 20 Sledgehammer Strikes

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