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Group Workouts 13 – 19 January 2020

Monday 13 January 2020

New Classes Start:

Strength Class M&W 5:30pm through Feb 19; Cardio & Core M 630pm

EMOM*20:00
(1) 10 Kettlebell Swings
(2) 10 Push-ups
(3) 10 Plank Ring Rows
(4) 10 Toes-to-Bar / AbMat sit-ups

Cardio & Core 1830

Tuesday 14 January 2020

For time:
50 Kettlebell Snatches
20 Russian Twists
40 KB 1-hand Swings
20 V-Ups
30 KB Cleans
20 AbMat Sit-ups
20 Around the Worlds
20 2-Count Flutter Kicks (20/leg)
10 Goblet Squats

Wednesday 15 January 2020

1:00 Work / 1:00 Rest *10, for total rounds & reps:
1 Squat Clean @75% 1RM
5 Toes-To-Bar
7 Deadlifts @same
*Start later rounds where you left off

Thursday 16 January 2020

AMREP as 0:20 Work / 0:20 Rest *20:
1) Thrusters, @50% or max 42.5/30kg
2) Pull-ups
3) Deadlifts @65% 1RM
4) Push-ups

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

Friday 17 January 2020

Front Squat: 10-8-5-3-3-5-5-5
Double Dumbbell or Kettlebell Strict Press: 10-8-5-3-3-5-5-5

Saturday 18 January 2020

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: 28Dec19, 4Nov19

Sunday 19 January 2020

With a Partner (or 2): AMRAP 40:00
Partner 1 Rows 750m (do NOT reset the rower)
Partner 2 AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
When Partner 1 finishes Row, switch.
If >2 in a team, row 400 & switch 1 at a time

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