Reminder: There will be NO open gym tomorrow due to the weightlifting class. Please join us for our regularly scheduled 9am group class.

For time:
50 Box jump, 24/20 inch box

50 Kettlebell swings, 35/26

50 Push press, 45/35 pounds

Run 400 meters

50 Wall ball shots, 20/14 pound ball

50 Burpees

Run 200 meters

50 Push-ups

3 Rounds for Time:

Run 800 meters

12 Power Snatches 135/95

30 Sit-ups

50 Double unders

For time:

3 Rounds of:

Run 200 meters

10 Back Rack Lunges 75/55

10 Toes to Bar

Rest 3 minutes, Then:

Run 600 meters

30 Back Rack Lunges 75/55

30 Toes to Bar

10-9-8-7-6-5-4-3-2-1 reps for time of:

Hang Power Clean and Jerks 115/80

Pull-ups

Burpees

30-20-10 reps for time of:

Overhead Squats 95/65

Push-ups

Box Jumps 24/20

5 Rounds For Time:

Run 200 meters 

6 Squat Cleans 135/95

15 Squat Thrust

30 Double unders

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

5 Rounds for Time:

Run 400 meters

16 Power Cleans 115/75

20 Pull-ups

40 Sit-ups

24 Push-ups

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

Wall Ball Shots 20/14 

Burpee

Weighted Box Step over (choose load)

Push Press 75/55 

Row Calorie

Rest 1 min

4 Rounds for time:

Run 600 meters

8 Squat Snatches 115/80

4 Rope Climbs

*Modification for Rope climbs will be 3 Strict pull-ups or 3-5 kipping pull-ups depending on your skill level. 

For Time:

Box Jumps 40-30-20 (24/20)

Toes to Bar 15-10-5

Deadlifts 15-10-5 (245/165)

Rest 3 minutes, Then:

Box Jumps 20-15-10 (24/20)

Toes to Bar 10-8-6

Deadlifts 10-8-6 (225/155)

*explanation: First Round is 40 Box jumps, 15 toes to bar, 15 deadlifts. Second Round is 30 Box Jumps, 10 toes to bar, 10 deadlifts and so on….

4 Rounds for Time:

Run 400 meters

40 Air Squats

15 Strict Handstand Push-ups

* modification for Handstand Push-ups will be 25 push-ups,20 Push-ups, or 10-15 Push-ups

Back Squat 8-6-4-4

Then:

AMRAP in 14 minutes of:

Buy in:

Row 50 Calories

Then in the remaining time, AMRAP of:

8 Power Cleans 135/95

10 Lateral Burpees over the Barbell

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

80 Push Jerks 95/65

Run 200 (Together)

60 Burpees

Run 200 (Together)

120 Sit-ups 

Run 200 (Together)

100 Push-ups

Run 200 (Together)

"Badger"

Complete three rounds for time of:

95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

4 Rounds for time:

12 Push Press 115/80

1 Minute Plank Hold

25 Sit-ups

40 Double-unders

Run 1 mile

Then:

Every minute on the minute as long as possible:

1. 1 KB Swing 53/35

2. 1 Burpee

3. 3 KB Swings

4. 3 Burpees

5. 5 KB Swings

6. 5 Burpees

7. 7 Kb Swings

8. 7 Burpees

and so on until you fail to complete a set within the minute….

Back Squat 8-8-8-8

Then:

AMRAP in 12 minutes of:

Run 200 meters

2 Rounds of Strict Cindy

*A round of “Cindy” is: 5 pull-ups, 10 push-ups, 15 air squats.

"DT"

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

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

Run 1 Mile (together)

50 Power Snatches 95/65

100 Pull-up

50 Squat Clean Thrusters 95/65

100 Toes to Bar

100 KB Swings 53/35

5 Rounds for Time:

15 Hang Power Cleans 95/65

25 Air Squats

25 Sit-ups