In teams of two, with one partner working at a time, complete the following for time:
Camana Bay Hill Run (together)
75 Push Presses 75/55
75 Burpee Pull-ups
75 Front Squats (75/55)
75 Box Jumps 24/20
Read MoreFor time:
12 Strict Handstand Push-ups
30 AbMat Sit-ups
30 Wall Balls 20/14
10 Strict Handstand Push-ups
24 AbMat Sit-ups
24 Wall Balls
8 Strict Handstand Push-ups
18 AbMat Sit-ups
18 Wall Balls
6 Strict Handstand Push-ups
12 AbMat Sit-ups
12 Wall Balls
4 Strict Handstand Push-ups
8 AbMat Sit-ups
8 Wall Balls
Read MoreFor 5 cycles: AMRAP in 3 mins of:
3 Power Cleans 135/95
6 Toes-to-bars
20 Double Unders
Rest 1 min between each cycle. For each cycle restart the AMRAP.
Read MorePause Back Squats 2-2-2-2-2 (perform a set every 90 seconds with a 3 second pause at the bottom of the squat)
Then:
Complete as many rounds as possible in 12 mins of:
Run 200 meters
5 Front Squats 165/115
9 Chest-to-bar Pull-ups
Read MoreIn teams of 2, with 1 partner working at a time, split the work below as evenly as possible……
5 rounds, 4 mins each, for max reps of:
Row 500/400 meters
16 Burpees
Max reps in remaining time: Alternating Dumbbell
Snatches, 50/35 lbs
Rest 2 minutes between rounds.
*score is dumbbell snatches
Read More4 rounds, 1 min per station, for max reps of:
Row Calorie
Plank Hold
Air Squat
Push-up
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Read More“Warm up”
Take 10 minutes and work up to a heavyish Power Clean.
Then:
21-18-15-12-9-6-3 reps, for time of:
Overhead Plate Lunge 45/25
AbMat Sit-up
Power Clean 95/65
Read MoreReminder: HOLIDAY HOURS: Open Gym 7:30am-10am ONLY!
For time:
21 Kettlebell Swings 70/53
3 Toes-to-bars
18 Kettlebell Swings 70/53
6 Toes-to-bars
15 Kettlebell Swings 70/53
9 Toes-to-bars
12 Kettlebell Swings 70/53
12 Toes-to-bars
9 Kettlebell Swings 70/53
15 Toes-to-bars
6 Kettlebell Swings 70/53
18 Toes-to-bars
3 Kettlebell Swings 70/53
21 Toes-to-bars
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
30 Power Cleans 135/95
100 Wall Ball Shots 20/14
30 Power Cleans
100 Box Jumps 24/20
50 Strict Burpees
100 Lunges
Read MoreComplete as many rounds as possible in 14 mins of:
14 Weighted Step-ups
12 Shoulder-to-Overheads 115/80
14 AbMat Sit-ups
Read More5 rounds, 1 min per station, for max reps of:
Row Calorie
Overhead Squat 95/65
Toes-to-bar
Rest 1 minute
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Read More10 rounds for time of:
7 Weighted Push-ups 35/15
5 Burpee Box Jumps
7 Kettlebell Swings 70/53
Read MoreReminder: 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 More