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Group Workouts 3-9 February 2020

Monday 3 February 2020

“The Chief” 5*AMRAP 3:00 work/1:00 Rest, Start where you left off:
3 Power Cleans (40% 1RM)
6 Push-Ups
9 Air Squats

Compare 30Aug19

Cardio & Core 6:30PM

Come & see!

Tuesday 4 February 2020

In 21:00:
65 AbMat Sit-ups, then, AMRAP:
7 Burpees
11 Ring Rows
19 Kettlebell Swings (max 24/16)
26 Double-Unders or 52 Single Skips

Compare 31Aug19

Wednesday 5 February 2020

“Diane” 21-15-9 Repetitions for time of:
Deadlifts @Lower of 100/85 or 50% 1RM
Handstand Push-ups

Adjust to finish in <5:00
Compare 1 Nov 19, 22 July 19

Thursday 6 February 2020

4*500m Row for Time, rest 1:1 or more
During rest, fast & loose, ez gym runs, etc.

Friday 7 February 2020

Deadlift 10-8-8-12-12-12 2:00 rest between sets of 12

For Time: 30 USB Side-Step Cleans (15/side)
Rest 4:00, then:
For Time: 30 USB Side Deadlifts
Rest 4:00, then:
For Time: 30 USB Clean & Presses

Saturday 8 February 2020

4*0:20 Work / 0:20 Rest:
1) Kettlebell Swings
2) Hollow Hold or Rock
3) Back Extensions
4) Body Weight Squats
5) Kettlebell or Dumbbell Push-Presses
6) Kettlebell or Dumbbell Bent Over Rows

Sunday 9 February 2020

“Dunn” AMRAP 19:00
3 Muscle-ups (sub: 3 hardest Pull-ups + 3 Dips OR Rope Climbs)
60m Shuttle Sprint (to 5, 10, & 15 meters)
6 Burpee Box Jump-Overs [normal height]

Compare 10 Feb 19, 27 Sept 18

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