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Group Workouts 16 – 22 December 2019

Monday 16 December 2019

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

100 Kettlebell Snatches for Time as 0:20 Work/0:20 Rest

Strength Class 

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

Strict Press 10-8-5-3-5-5-5

Deadlift 8-5-3-5

Tuesday 17 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.

Rounds for Quality in 20:00:

  • 3/3 Turkish Get-ups

  • 1 Floor Pull or Rope Climb

  • 7 Goblet Squats as 3333

Wednesday 18 December 2019

AMRAP 30:00:

  • 80m Weighted Carry of Choice (e.g. 20/15kg of plates)

  • 12 Dumbbell or Kettlebell Push Presses @50% 1RM

  • 12 Box Toe-Touches (20kg/20+10kg height)

  • 12 Kettlebell Swings (very heavy, e.g. 32/24kg)

Thursday 19 December 2019

Complex: Squat Clean—>Hang Power Clean—>Jerk 3-3-2-2-1-1-1 for max load

OR: Kettlebell Complex – 3(3 Swings, 3 Cleans + 3 Jerks) for Max load

“Litvinov Sprints” 3 Rounds EACH for time:

  • 8 Front Squats @75% 1RM

  • 200m Row

Rest 1:1 between efforts

Friday 20 December 2019

Superset Ladder: 1/2/3/4/5 Reps of Weighted Pull-ups & Bench Press

For time:

  • 30 Push-ups

  • 1k Row

Compare 12 Dec 18

Saturday 21 December 2019

Sumo Deadlift Barbell or Kettlebell 10-8-5-3-5-5-5

Nasal breathing only: Run or Row 1,000m, then:

RFQ in 10:00:

  • 20 Sit-ups

  • 20 Ring Rows

  • 4/4 Turkish Get-ups

Sunday 22 December 2019

“12 days of Xmas”

  • 1 Rope Climb OR 1 Snatch

  • 2 HSPU

  • 3 Front Squat (from floor 50% FS 1 RM)

  • 4 Deadlifts (50% FS 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls (20#/15#)

  • 9 Push-ups

  • 10 KB Swings (max 26/18kg)

  • 11 Box Jumps @ usual height

  • 12 Power Cleans (50% FS 1 RM)

40:00 Time Cap  Compare to 1July18, 19Dec16

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