In teams of two, with one partner working at time, alternate between movements to complete:

10 Rounds total of:

10 Push Press (115/75)

20 Air Squats

8 Hang Power Cleans (115/75)

“The Ghost”

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

Row Calorie

Burpee

Double Under

Rest 1 min

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

For time:

8 Squat Cleans 185/125 

16 Burpees

24 Kettlebell Swings 70/53 

32 Walking Lunges

40 Handstand Push-ups

32 Walking Lunges

24 Kettlebell Swings 70/53 

16 Burpees

8 Squat Cleans 185/125 

For time:

Row 60 Calories

Then: 5 Rounds of:

5 Power Clean 165/115

14 Weighted step-ups

10 Strict Pull-ups

Complete as many rounds as possible in 14 mins of:

6 Hang Squat Snatches 95/65 

10 Push-ups

10 Toes-to-bars

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

3 rounds for time of:

Run 800 meters

30 Wall Balls 20/14

15 Chest-to-bar Pull-ups

Please join us for open gym from 7:30-9:00am. There will be NO 9am class due to the Olympic Lifting Clinic.

In teams of 2, with 1 partner working at a time, complete for time: (If done without a partner do half of the reps)

Run 400 Meters as a team

50 Burpee Pull-Ups

Run 400 Meters as a team

50 Power Cleans 135/95

Run 400 Meters as a team

100 Box Jumps 

Run 400 meters as a team

100 Wall Ball Shots 20/14

Run 400 meters a team

Pause Back Squats 3-3-3-3 (3 second pause at bottom)

Then:

7 rounds for time of:

8 Hang Power Cleans 115/75

7 Push Jerks 115/75

6 Back Squats 115/75

5 rounds for time of:

9 Deadlifts 245/170 

13 Toes-to-bars

9 Burpee Over Bars

Run 200 meters 

6 rounds for time of:

6 Bar Muscle-ups

15 Goblet Squats 53/35 

15 Box Jump Overs 24/20 

AMRAP in 15 minutes of:

30 Double unders

5 Hang Power Snatches 95/65

10 Overhead Squats 95/65

20 Sit-ups

5 Rounds For Time:

Run 200 meters

12 Power Clean and Jerks 95/65

15 Pull-ups 

In teams of 2, with 1 partner working at time, alternate movements:

Complete as many rounds as possible in 21 mins of:

21/17 Row Calories

15 Thrusters 45/35

9 Burpee Over Rowers

For time:

Camana Bay Hill Run

50 Pull-ups

75 Wall Balls 20/14 

100 Double Unders

“Jack”

Complete as many rounds as possible in 20 mins of:

10 Push Press 115/80 lbs

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

5 rounds for time of:

Run 400 meters

15 Toes-to-bars

8 Burpee Pull-ups

"Half McGhee"

Complete as many rounds in 15 minutes as you can of:

275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Back Squat 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

3 Squat Cleans 165/115

4 Shoulder-to-Overheads 165/115

5 Ring Muscle-ups

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

30 Power Cleans 135/95

50 Toes to Bar

30 Shoulder-to-Overheads 135/95

35 Power Cleans 115/80

50 Box Jumps 24/20

30 Shoulder-to-Overheads 115/80

30 Power Cleans 95/65

Run 400 meters (together)

30 Shoulder-to-Overheads 95/65

4 rounds for time of:

200 Meter Overhead Walk 45/25 

15 Lateral Burpee Over AbMat

40 AbMat Sit-ups