“Warm up”

Deadlift 3-3-3-3 (Perform a set of 3 every 90 seconds)

Then:

For time:

15-10-5 reps of:

Burpee Box Jump

Deadlift 225/155

Toes to Bar

Rest 2 minutes, Then:

10-8-6 reps of:

Burpee Box Jump

Deadlift 185/135

Toes to Bar

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

10 Rounds for time:

10 Wall Ball Shots 20/14

5 Burpees 

10 Hang Power Cleans 95/65

5 Strict Pull-ups

For time:

Run 800 meters

20 Burpee Pull-ups

30 Hang Power Cleans 115/80

40 Wall Balls 20/14

50 Sit-ups

40 Pull-ups

30 KB Swings 53/35

20 Burpees

5 Rounds for time:

7 Power Clean and Jerks 135/95

21 Box Jumps

14 Strict High Knees

5 rounds for times of:

20 KB Swings 53/35

8 Burpees

12 Front Rack Lunges, 115/80 lbs

Rest 2 mins

5 Rounds for time of:

40 Double Unders

12 Strict Handstand Push-ups

20 Wall Balls Shots 20/14

For time:

Run 800 meters

25 Power Snatches 115/80

Run 800 meters 

50 Pull-ups

Run 800 meters

50 Single Arm Dumbbell Push Jerks

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

Deadlift 205/145 lbs

Weighted Push-up 35/15 

Toes-to-bar

AMRAP in 20 minutes of:

3 Bar Muscle-ups

5 Push-ups

8 Hang Power Clean 95/65

7 Rounds for time:

Run 200 meters

5 Squat Clean 135/95

6 Burpee Box Jumps 24/20

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

Row Calorie

Push Press, 115/80 lbs

Toes-to-bar

Plank Hold

Strict Pull-up

Rest

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time:

40 Wall Balls 20/14 lbs

30 Box Jumps 24/20

40 Wall Balls

30 Box Jumps 

20 Overhead Squats 95/65

50 Double Unders

20 Overhead Squats 

50 Double Unders

“Warm up”

Every minute on the minute for 7 Minutes: Power Clean x 2 reps.

Then:

4 rounds for time of:

10 Single Arm Alternating Devil Presses (choose weight)

20 Push-ups

5 Power Cleans 205/135

“Daniel”

For time:

50 Pull-ups

Run, 400 m

21 Thrusters, 95/65 lbs

Run, 800 m

21 Thrusters, 95/65 lbs

Run, 400 m

50 Pull-ups

For time:

Run 400 meters

30 Thrusters 95/65

15 Box Jumps 24/20

Run 400 meters

30 Hang Power Snatches 95/65

15 Box Jumps 24/20

Run 400 meters

30 Burpee Pull-ups

15 Box Jumps 24/20

Every 90 seconds for 9 minutes: Deadlift x 3 reps (build to a heavyish set of 3)

For time:

45 Deadlift 225/155

45 Hand Release Push-up

45 Burpee Over Barbell

• Partition reps and movements any way you want!

For Time:

Run 400 meters

40 Toes to Bar

Run 400 meters

60 Sit-ups

Run 400 meters

2 Minute Plank

Rest 4 Minutes, Then:

Run 800 meters

30 Toes to Bar

For time:

100 Double Unders

21 Squat Cleans 115/80

21 Chest to Bar Pull-ups

100 Double Unders

15 Squat Cleans 115/80

15 Chest to Bar Pull-ups

100 Double Unders

9 Squat Cleans 115/80

9 Chest to Bar Pull-ups

6 Rounds for Time:

10 Burpee Box Jumps 24/20

8 Hang Cleans 135/95

8 Push Jerks 135/95

Every minute on the minute for 8 minutes: Squat Clean + 2 Front Squats.

Then:

“Jackie”

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.