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Group Workouts 10 – 16 February 2020

Monday 3 February 2020

AMRAP 4:00:
3 Handstand Push-ups
5 Pull-ups
7 Bodyweight Squats

Cardio & Core 6:30PM

Come and see!

Tuesday 4 February 2020

EMOM *20:00
Odd: 5 Kettlebell Swings + 5 Push-ups
Even: 40m OHFR carry

Wednesday 5 February 2020

Jefferson Deadlift 10/10-8/8-5/5-3/3-5/5

Row 1,000m for time

Thursday 6 February 2020

For Time:
100 Single Skips
90 Flutter Kicks
80m Farmer’s Carry
70 AbMat Sit-ups
60 Squats
50 Kettlebell Swings
40 Russian Twists
30 Double Kettlebell Deadlifts
20 Push-ups
10 Strictest Pull-ups
100 Single Skips
*16:00 Time Cap*

Friday 7 February 2020

“San Francisco Crippler” For Time:
30 Back Squats at 60% 1RM
1,000m Row
*Compare to 16Sept19, 19Feb19*

Saturday 8 February 2020

Barbell Deadlift 8-5-3-2-1-1-1 for 90%

OR
Kettlebell Deadlift 10-10-10-10-10

2*0:20 work/0:30 Rest of:
1) Kettlebell Snatches Non-Dominant
2) Kettlebell Snatches Dominant
3) Push-ups
4) Kettlebell 2-hand Swings
5) Goblet Squats

Sunday 9 February 2020

AMRAP 32:00
1 Rope Climb (sub: 3 pull-ups)
80m Plate Carry
3 Deadlifts @75% 1RM or Heavy KB
400m Row OR 100 Single Skips
10 Kettlebell Snatches per hand (5/5)
6 Goblet Squats w/snatch kettlebell

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