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Group Workouts 6 – 12 January 2020

Monday 6 January 2020

3-Lift Total: 60 minutes to find 1 RM, max 3 attempts each, in this order, of:
Back Squat
Strict Press
Deadlift

Compare 28Oct19, 3June19, 2Jan19

**are you planning to do the strength program starting next Monday? Record all 3!

Tuesday 7 January 2020

Basic Total make-up OR Deep Total – 60 minutes to find 1RM, max 3 attempts each, in this order:
Clean
Bench Press
Over Head Squat

Compare 29Oct19, 4June19, 3Jan19
**are you planning to do the strength program starting next Monday? Record at least bench press!

Wednesday 8 January 2020

For Time:
80m Bear Hug Carry
50 Box Jumps Higher than usual
50 Kettlebell Snatches 32/24
80m Bear Hug Carry
50 Knees-to-Elbows
50 Wall Balls heavier or higher than usual
80m Bear Hug Carry

Thursday 9 January 2020

21-15-9 Reps for time of:
Kettlebell Swings
Push-ups
Rest ~5:00 (all will start together), then:
9-6-3 Reps for time of:
Ball Slams
Double Kettlebell Push-Presses

Friday 10 January 2020

Kettlebell Front Rack Squats 10-10-10-10-10 for Max. If 10@32’s is not challenging, do Barbell Squats instead

Double Kettlebell Strict Presses 10-8-5-3-5-5-5 for 5 Rep Max

Single Leg Kettlebell Deadlift 10/10 – 10/10 – 10/10

Saturday 11 January 2020

“Christine”
3 Rounds For Time:
500m Row (Rx) [OR 400m Run]
12 Deadlifts @ lower of Bodyweight (Rx) or 50% 1RM
21 Box Jumps (Rx 24”/20″)
compare to 21 Oct 19, 6 July 19

Sunday 12 January 2020

AMRAP/RFQ 35:00
200m Run or Row
40m Kettlebell OHFR Carry
30 AbMat Sit-ups
20 Wall Balls
10 Ball Slams
Compare 8 Dec 19, 3 Nov 19

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