For time:

50 Double Unders

40 Single Arm Kb Thruster (L) 53/35

30 Box Step-ups 24/20

20 Ground-to-Overheads 95/65

10 Ring Muscle-ups

20 Ground-to-Overheads 95/65

30 Box Step-ups 24/20

40 Single Arm Kb Thruster (R) 53/35

50 Double Unders

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

Row or Run 1 mile

50 Power Cleans 115/80

60 Burpees

100 Lunges

50 Power Snatches 75/55

100 Sit-ups

150 Air Squats

5 rounds for time of:

20 Wall Balls 20/14

10 Strict Pull-ups

6 rounds for time of:

7 Deadlifts 225/155

7 Strict Handstand Push-ups

7 Lateral Burpee Over Barbells

For time:

60/50 Row Calories

-- then --

5 rounds of:

10 Toes-to-bars

10 Box Jump Overs 24/20

Plank Hold, 1 min

3 rounds for time of:

Run 400 meters

15 Power Snatches 105/80

50 AbMat Sit-ups

For time:

10 Weighted Push-ups, 25/10 lbs

10 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

9 Weighted Push-ups, 25/10 lbs

9 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

8 Weighted Push-ups, 25/10 lbs

8 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

7 Weighted Push-ups, 25/10 lbs

7 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

6 Weighted Push-ups, 25/10 lbs

6 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs and so on……….

*the thruster reps will always be 3 after every set of push ups and chest to bars.

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

90 Deadlifts 185/125

80 Toes to Bar

70 Hand Release Push-ups

60 Second Plank Hold (complete together)

50 Weighted Box Step ups (choose weight)

40 Hang Power Cleans 135/95

For time:

Row 800 meters

80 Sit-ups

60 Wall Balls 20/14

40 Pull-ups

8 rounds, each round for time, of:

3 Hang Power Snatches 95/65

3 Burpees

6 Front Squats 95/65

6 Push-ups

9 Shoulder-to-Overheads 95/65

9 Air Squats

Rest 30 secs between each round.

3 Rounds for time:

Run 200 meters

15 Sumo Deadlift high pulls 95/65

12 Burpee Pull-ups

Take 12 minutes and work up to a heavy Clean and Jerk

Then:

Complete as many rounds as possible in 12 mins of:

9 Strict Handstand Push-ups

7 Toes-to-bars

5 Squat Cleans 95/65

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

3 rounds for time of:

25 Wall Balls 20/14

25 Kettlebell Swings 53/35

25 Box Jumps 24/20

In teams of two, complete for Time:

100 Box Jump 24/20

100 Jumping Pull-ups

100 KB Swings 35/26

100 Double Unders

100 ABMAT Sit-ups

100 Push Presses 45/35

80 Deadlifts 135/95

100 Air Squats

100 Burpees

100 Lunges

5 rounds, 1 min per station, for max reps of:

Row Calorie

Wall Ball, 20/14 lbs

Strict Pull-up

Rest 1 minute

For time:

2-4-6-8-10-8-6-4-2 reps of:

Hang clean 115/80

Toes to Bar

Perform 20 Double unders after each round

Please note, we will be running our normal classes tomorrow, starting at 5:30am. 

24-21-18-15-12 reps, for time of:

Dumbbell Snatch

Box Jump Over 24/20

Due to the storm arriving tomorrow, we will only be Running our morning classes ( 5:30am, 6:15am and 7am). All other classes for the day will be Cancelled. We will continue to keep you updated via email and social media for Wednesday classes. 

“Tabata Something Else”

Tabata Pull-up

Tabata Push-up

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 is the TOTAL reps performed in all of the intervals.

Every 4 mins for 20 mins do:

Run 200 meters

5 Power Cleans 135/95

4 Squat Cleans 135/95

9 Burpees

Reminder: Due to the Kipping Pull-Up Clinic tomorrow, there will be NO Open Gym. Join us for our regularly scheduled 9 AM group class!

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

100 Box Jumps 24/20

50 Deadlifts 205/135

120 Wall Balls 20/14

100 Sit-ups

100 Lunges

Row 800 meters