In teams of 2, with 1 partner working at a time, complete for time:

For Time:

50 Power Cleans 135/95

100 Sit-ups

60 Push-up

70 Wall Balls 20/14

80 KB Swings 35/26

50 Single Arm Alternating Devils Presses (choose load)

5 rounds for time of:

Run 200 meters

5 Burpee Bar Muscle-ups

15 Overhead Squats 75/55

Complete as many rounds as possible in 14 mins of:

25 Double Unders

8 Toes-to-bars

25 Double Unders

4 Squat Clean 165/115

4 rounds, each round for time, of:

20 Dumbbell Snatches, pick load

10 R Arm Dumbbell Push Press, pick load

10 L Arm Dumbbell Push Press, pick load

14 Weighted Box Step-ups, pick load 24/20

Rest 1 min between each round.

*you will use 1 dumbbell for all movements

5 rounds for time of:

9 Burpee Box Jumps 24/20

9 Power Cleans 155/105

3 Wall Walks

3 rounds for time of:

Run 400 meters

21 Front Squats 115/80

15 Strict Pull-ups

In teams of 2, with 1 partner working at time, alternate between movements to complete:

10 Rounds total of:

10 Power Snatch 95/65

10 Toes to Bar

10 Hang Squat Cleans 95/65

5 rounds for time of:

7 Thrusters 115/80

25 AbMat Sit-ups

18 Kettlebell Swings 53/35

For time:

Row 1000 meters

40 Chest-to-bar Pull-ups

150 Double Unders

40 Deadlifts 195/135

100 Double Unders

40 Handstand Push-ups

5 rounds, each round for time, of:

Run 100 meters

9 Squat Snatches 95/65

18 Wall Balls 20/14

Rest 1 min between each round.

“Warm up”

Every minute on the minute for 8 minutes: Power Clean 1-2 reps.

Then:

21-15-9 reps for time of:

Power Clean 115/80

Lateral Burpee over Barbell

Weighted Step-ups 53/35

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

In teams of 2, with 1 partner working at a time, complete for time:

“Faustina”

200 Double-unders

40 Power Snatches 75/55

40 Overhead Squats 75/55

60 Toes to Bar

60 Weighted Box Step-ups 53/35 24/20

50 Shoulder to Overhead 95/65

200 Double-unders

5 rounds, each round for time, of:

20 Wall Balls 20/14

16 Box Jump Overs 24/20

R Side Plank 30 secs

L Side Plank 30 secs

Rest 1 min between each round.

For time:

50 Row Calories

15 Squat Cleans 155/105

50 Toes-to-bars

15 Squat Cleans 155/105

5 rounds for time of:

40 Double Unders

12 Overhead Squats 95/65

20 Push-ups

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

5 rounds for time of:

10 Shoulder-to-Overheads 135/95

8 Burpee Box Jumps 24/20

24 AbMat Sit-ups

Just a reminder that the New Year Nutrition Challenge retest will be tomorrow at 9am! We will start retaking measurements and weight at 8:30am. If you are not participating in the Challenge, please join us for Open Gym 7:30am to 9am.

"New Year Nutrition Challenge Workout"

For time:

60 Wall Balls 20/14

50 Pull-ups

40 Push Press 95/65

30 Burpees

21-15-9 reps, for time of:

Power Clean 135/95

Pull-up

Box Jump Over 24/20