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Group Workouts 23-29 December 2019

Monday 23 December 2019

2nd chance at 12 Days of Xmas OR:

Row 2,000m for time, rest 2x work, Row 1,000m for time OR:

“Tonic” Day: RFQ: Row 1k nasal breathing, 5:00 Turkish Get-ups (LIGHT!)

Strength Class 8 1830

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

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

Power Clean 5*3

Tuesday 24 December 2019 – 5:30 AM & 4:30 PM Only!

Nasal breathing only, RFQ in 30:00 of:
5 Double Kettlebell Sumo Deadlifts
5/5 Dumbbell or Kettlebell 1-Arm Bench Press
5 Bent Over Rows (KB, DB or barbell)
5 Abdominal Wheel extensions with Barbell
10 Explosive Kettlebell Swings

Wednesday 25 December 2019 – Gym Closed for Holiday

At Home: 100 Burpees for time OR

Conversational Pace walk, run, ski, etc.

Before or after: balance on 1 foot with eyes closed, for time.

Thursday 26 December 2019

Deadlift 8-5-3-2-1-1-1 for 90%

2*0:20 work/0:30 Rest EACH of:
Kettlebell Snatches Non-Dominant
Kettlebell Snatches Dominant
Push-ups
Kettlebell 2-hand Swings
Goblet Squats

Friday 27 December 2019

Squat Cleans 3-3-3-2-2-2-2-2 for technique
Sub: Back Squat 10-8-5-3-5-5-5 w/5 explosive box jumps between work sets

Saturday 28 December 2019

AMRAP 5:00
1 Ground-to-Overhead (Snatch or C&J, barbell or double KB clean & jerk) @70% 1RM
7 Wall Balls
20m Bear Crawl
Rest 5:00
AMRAP 4:00
3 Kettlebell Swings
5 Ball Slams
7 Pull-ups
Rest 4:00
AMRAP 3:00
7 Kettlebell or Dumbbell Push-Presses
5 Ball Figure-8’s
3 Back Extensions
Rest 3:00
AMRAP 2:00
3 Push-ups
5 Squats
7 Deadlifts @ 60% 1RM
Rest 2:00
AMRAP 1:00
AMRep Burpees
Compare: 4Nov19

Sunday 29 December 2019

“TK” (version) AMRAP 20:00 8 Strictest Pull-ups
8 Box Jumps (higher than normal, “Rx” is 36”)
12 KB Swings (Rx 32/24)
Compare 17July19

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