“Warm up”

Every minute on the minute for 7 minutes: Hang Power Clean & Jerk x 1-2 reps.

Then:

5 rounds for time of:

35 Double Unders

7 Strict Handstand Push-ups

5 Hang Power Clean & Jerks (pick weight)

Back Squat 2-2-2-2-2-2 (all sets should be tough but not near failure)

Then:

5 Rounds for Time:

Run 200 meters

9 Strict Pull-ups

7 Front Squats 155/105

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

30 Power Cleans 135/95

100 Sit-ups

30 Power Cleans

100 Sit-ups

30 Power Cleans

100 Box Jumps 24/20

For time:

10 Handstand Push-ups

15 Deadlifts 250/175 

25 Box Jumps 30/24 

50 Pull-ups

100 Wall Balls 20/14 lbs

200 Double Unders

Plate Run, 45/35 lbs, 400 meters

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:

Row 50 Calories

Then:

5 Rounds of:

10 Push Presses 115/80

10 Lateral Burpees Over Barbell

5 rounds for time of:

Run 400 meters

15 Toes-to-bars

16 Med Ball Lunges 20/14 lbs

5 rounds for time of:

6 Squat Clean Thrusters 135/95

12 Push-ups

18 Box Jumps 24/20 

“PYRAMID DOUBLE HELEN”

For Time:

Run 1200 meters

63 Kettlebell Swings 53 lbs

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53 lbs

24 Pull-ups

Run 400 meters 

21 Kettlebell Swings 53 lbs

12 Pull-ups 

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

50 Hang Power Snatches 95/65

For Time:

100 Double unders

30 Dumbbell Snatches (choose weight)

50 Sit-ups

25 Burpees

50 Pull-ups

25 Hang Power Cleans 115/80

Run 400 meters

100 Double unders

Back Squat 3-3-3-3-3 at your 4 rep front squat max (perform a set every 90 seconds)

Then:

10 minutes of “Cindy”

AMRAP in 10 minutes:

5 Pull-ups 

10 Push-ups 

15 Air Squats

3 Rounds for Time:

Run 400 meters

10 Clean and Jerks 135/95

25 Wall Balls 20/14

*compare to February 16th

4 rounds of:

Power Snatches 75/55 pounds (Reps)

Box Jump 24/20 Reps)

Row (Calories)

Rest

In this workout you move from each of 3 stations after a minute.The clock does not reset or stop between exercises. This is a 3 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. You start at any station but stick with the same order you pick from round 1.

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-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 800 meters

24 Shoulder Presses 95/65

20 Toes to Bar

Run 800 meters

21 Push Presses 115/80

18 Toes to Bar

Run 800 meters

18 Push Jerks 135/95

16 Toes to Bar

Front Squat 3-3-3-3-3 at your 6 rep front squat max.

Then:

AMRAP in 10 minutes of:

5 Deadlifts 225/155

10 Push-ups 

15 Air Squats 

For time:

70 Burpees

60 Sit-ups

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

3 Rounds for time:

Run 400 meters

15 Thrusters 95/65

10 Burpee Pull-ups

Reminder: Holiday Hours Open Gym 8am-10am ONLY!

3 Rounds for time:

30 Hang Power Cleans 95/65

25 Goblet Squats 53/35

20 Pull-ups

50 Double-unders