Reminder: There is NO OPEN gym due to the Olympic Weightlifting Clinic. Please join us for our regularly scheduled 9am group class.
In teams of 2, with 1 partner working at a time, complete the following for time:
50 Power Cleans 95/65
50 Shoulder to Overhead 95/65
70 Sit-ups
40 Power Cleans 115/75
40 Shoulder to Overhead 115/75
60 Sit-ups
30 Power Cleans 135/95
30 Shoulder to Overhead 135/95
50 Sit-ups
Run 800 Meters
Read More5 rounds, 3 mins each, for max reps of:
Run 200 meters
50 Double Unders
Max reps in remaining time Squat Cleans 135/95
Rest 1 min
Read MoreComplete as many rounds as possible in 12 mins of:
4 Wall Walks
8 Chest-to-bar Pull-ups
12 Single Arm Dumbbell or KB Overhead Lunges 50/35
Read MoreDeadlift 3-3-3-3-3
Then:
21-15-9 reps, for time of:
Deadlift 185/125
Box Jump 24/20
Toes-to-bar
Read MoreTabata Row Calorie
Taabata Push-up
Tabata Hang Power Clean 135/95
Tabata Sit-up
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Today’s Tabata score will be the total reps performed in all of the intervals.
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
30 Hang Power Clean and Jerk 115/80
60 Wall Ball Shots 20/14
70 Step-ups 24/20
90 Push-ups
30 Power Cleans 115/80
Run 800 meters (together)
Read More“Daniel”
For time:
50 Pull-ups
Run 400 meters
21 Thrusters 95/65
Run 800 meters
21 Thrusters 95/65
Run 400 meters
50 Pull-ups
*be smart and scale the pull-up volume as needed!
Read MoreFight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball 20/14 lbs
Sumo Deadlift High-pull 75/55
Box Jump 24/20
Push Press 75/55
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Read MoreIn teams of 2, with 1 partner working at a time, alternate movements to complete:
10 Rounds For Time of:
8 Clean and Jerks 95/65
8 Burpee Box Jumps 24/20
50 Double-unders
Read MoreFor time:
Row 60 Calories
35 Handstand Push-Ups
40 KB Swings 53/35
35 Box Jumps 24/20
Run 800 meters
25 Strict Handstand Push-ups
40 KB Swings 53/35
25 Box Jumps 24/20
Read More3 rounds for time of:
10 Burpee Chest-to-bar Pull-ups
15 Hang Squat Cleans 115/80
50 Sit-ups
Read More3 rounds for time of:
Run 800 meters
50 Double Unders
30 Single Arm Push Jerks
*alternate push jerks every 5 reps. A dumbbell or Kettlebell can be used for the the push jerks.
Read MoreOn the minute every minute for 8 minutes: Snatch x 1-2 reps.
Then:
Complete as many rounds as possible in 15 mins of:
4 Power Snatches 135/95
Run 100 meters
8 Toes-to-bars
Read More3 rounds, each round for time, of:
10 Deadlifts 225/155
20 Pull-ups
30 Wall Balls 20/14
20 Push-ups
10 Lateral Burpees Over Barbell
*Rest 3 mins between each round.
Read MoreIn teams of 2, with 1 partner working at time, alternate movements:
Complete as many rounds as possible in 21 mins of:
21/17 Row Calories
15 Power Snatches 75/55
9 Burpee Over Rowers
Read MoreFor time:
Run 800 meters
50 Sit-ups
15 Overhead Squats 115/80
Run 400 meters
40 Toes-to-bars
12 Overhead Squats 115/80
Run 200 meters
30 Sit-ups
9 Overhead Squats 115/80
Read More