6 Rounds for Time:

5 Hang Power Clean and Jerks 135/95

10 Handstand Push-ups

10 Toes to Bar

For Time:

Run 1 mile

Then:

4 Rounds of:

7 Power Snatch 115/80

50 Double-unders

10 Overhead Squats 115/80

5 Rounds for time:

9 Squat Cleans 135/95

15 Pull-ups

9 Lateral Burpees over Barbell

For time:

Run 400 meters

50 Push-ups

Run 400 meters

100 Sit-ups

Run 400 meters

40 Push-ups 

Three rounds of:

Thrusters 115/80
Burpee Box Jumps 24/20
Weighted Step-ups (choose weight)
Toes to Bar
Row (Calories)

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Warm up”

Every minute on the minute for 6 minutes: Deadlift x 3 reps.

Then:

For time:

15-12-9 reps of:

Deadlifts 225/155

Chest to Bar Pull-ups

Rest 3 minutes:

12-9-6 reps of:

Power Clean 135/95

Strict Handstand Push-ups

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

* After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

For time:

Run 400 meters

30 Muscle Snatches 75/55

20 Pull-ups

Run 400 meters

15 Power Snatches 115/75

20 Pull-ups

Run 400 meters

10 Squat Snatches 135/95

20 Pull-ups

Shoulder Press 5-5-5-5-5 (take weight from floor)

(perform a set every 90 seconds)

Then:

AMRAP in 15 minutes of:

6 Push Jerks 135/95

10 Box Jumps 30/24

14 Air Squats

5 Rounds for time:

200 Meter medicine ball run (choose weight)

10 Burpees

5 Power Cleans 185/125

10 Rounds for time:

5 Thrusters 95/65

7 Toes to Bar

25 Double-unders 

For time:

Row 1000 meters
50 Hang Power Cleans 95/65
Run 800 meters
60 Wall Ball 20/14
50 Step-ups 24/20
45 Pull-ups

For Time:

Run 800 meters

50 KB Swings 53/35

100 Air Squats

30 Shoulder to Overhead 115/80

30 Burpees

15 Burpee Box Jump Overs 24/20

“Warm up”

Every minute on the minute for 7 minutes: Squat Clean x 1-2 reps.

Then:

AMRAP in 16 minutes of:

4 Squat Cleans 155/105

8 Strict Pull-ups

16 Sit-ups

5 Rounds for time:

35 Double-unders

20 Push-ups

12 Toes to Bar

“Nancy"

Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

“Warm up”

On the minute every minute for 7 minutes: Deadlift x 3 reps.

Then:

For Time:

15 Lateral Burpees over the Barbell

10 Power Snatches 115/80

12 Lateral Burpees over the Barbell

8 Power Snatches

9 Lateral Burpees over the Barbell

6 Power Snatches

6 Lateral Burpees over the Barbell

4 Power Snatches

3 Lateral Burpees over the Barbell

2 Power Snatches

Reminder Holiday Hours: Open Gym 8am-10am only.

For Time:

Row 1000 meters

30 Thrusters 45/35

25 Pull-ups

Run 800 meters

30 Thrusters 45/35

25 Pull-ups

400 meter Kettlebell Farmers Walk

30 Thrusters 45/35

25 Pull-ups

Reminder: Due to the Gymnastics clinic there will be NO open gym. Please join us for our regularly scheduled 9am class.

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

For Time:

Run 1 mile

15 Squat Cleans 135/95

40 Push-ups

Run 800 meters

12 Squat Cleans

30 Push-ups

Run 400 meters

9 Squat Cleans

20 Push-ups