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Group Workouts 30 December 2019 – 5 January 2020

Monday 30 December 2019

Strict Press warm-up: 8-7-6-5-4 work: 3*5

With 3 Kettlebells – 2 of the same size, 1 that is 2kg or 4kg heavier than those 2. Perform 6 Rounds of:
3 Double Bell Swings
3 Double Cleans
3 Double Shoulder-to-Overhead
3 Double Squats
Rounds 1 & 4: Heavier Bell on Left Side
Rounds 2 & 5: Same size bells
Rounds 3 & 6: Heavier Bell on Right Side
Rest as needed between rounds

Strength Class 7 1830

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

Strict Press 10-8-5-3 3*5
Deadlift 8-5-3-5

Tuesday 31 December 2019 – 5:30 AM & 5:30 PM ONLY

“New Year’s Eve”
31 Double Kettlebell Thrusters
31 Pull-ups
31 Kettlebell Snatches (16 non-dom/15 dom)
31 Box Jumps
31 Push-ups
31 Toes-To-Bar
31 Goblet Squats
31 Sit-ups
31 Double-Unders
31 Double Kettlebell Push-Presses
31m Bear Crawl
31 Burpees
365m Row

31:00 Time Cap! Compare to 31Dec18

Thanks to Upper Cape CrossFit for the inspiration!

Wednesday 1 January 2020 – Gym Closed for Holiday

At Home:
Rounds for Quality in 20:00, nasal breathing only:
20 Jumping Jacks
10 Squats, taking at least 5 seconds total each
5 Push-ups take up to 5 seconds total each to add challenge as appropriate
20 Mountain Climbers
0:30/Side in Side Plank

Thursday 2 January 2020

Death by Pull-up
Rest 3:00, then
Death by 10m
Rest 3:00, then
EMOM *10 10 Kettlebell Swings 1-handed (5 rounds/hand)
Compare 13July19

Friday 3 January 2020

Turkish Get-up 5/5 – 5/5 – 5/5 – 5/5 – 5/5
Deadlift 10-8-5-3-5-5-5

Saturday 4 January 2020 – Anniversary Day

Boundary Waters 3!

Sunday 5 January 2020

AMRAP 30:00
7 Pull-ups
7 Push-ups
14 Squats
21 AbMat Sit-ups
21 Back Extensions
*Touch the Canoe after every exercise

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