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Group Workouts 27 Jan – 2 February 2020

Monday 27 January 2020

AMRAP 25:00
10 Squat Cleans @ 65% 1RM
10 Dips
10 Pull-ups
40m Double Kettlebell Front Rack Carry (max 20/14)
50 Single Skips

Cardio & Core 6:30PM

Come and see!

Tuesday 28 January 2020

Alternate Deadlift & 0:30 Hollow Hold:
10-8-5-3-3-5 Deadlifts to 5RM (~80-85% 1RM)

EMOM * 10:
5 Powerful Kettlebell Swings + 10 Stationary Lunges (5/leg)

Wednesday 29 January 2020

For Time:
Row 1,000m
5 Rounds:
50 Single Skips
40m OHFR Carry

Thursday 30 January 2020

AMRAP 10:00
5 Deadlifts @75% 1RM
10 Wall Balls
15 AbMat Sit-ups
20 Back Extensions
Rest 5:00+, then:
Row 2,000m for time

Friday 31 January 2020

Weighted Pull-ups 5-5-5-5-5 (or pull-up attempts or negatives)
Sumo Deadlift 10-8-5-3-3-5
USB Reverse Rotating Lunges 10-10-10-10-10

Saturday 1 February 2020

EMOM *8 Max Pull-ups – 33% (do 66% of your best total, try to maintain that #. Ex. if 10 pull-ups, do 6/round)

EMOM * 16 (4x through list:)
10 Kettlebell Swings
10 Push-ups
10 Toes-to-Bar
10 Wall Balls

Sunday 2 February 2020

AMRAP 40:00
50 Single Skips
10 Ring Rows OR 1 Rope Climb
10 Burpees
10 Walking Lunges
40m Farmer’s Carry with different size weights
1:00 Side Plank (odd rounds: Left hand, even: Right hand)

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