5 Rounds for time:

15 Push Jerks 115/80

15 Pull-ups

Run 200 meters

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

Row 2000 Meters or Run 1 mile

40 Deadlifts 205/135

40 Burpee Pull-ups

30 Deadlifts

100 Box Jumps 24/20

20 Deadlifts

60 Toes to Bar

3 rounds for time of:

Run 400 meters

15 Power Snatches 95/65

10 Alternating Single Arm Dumbbell Man Makers

*choose your own weight for the man makers

Tabata This!

Tabata Row Calorie

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

3 rounds for time of:

20 Power Cleans 135/95 

20 Burpees

Run 800 meters

5 rounds for time of:

18 Box Jumps 24/20 

12 Strict Handstand Push-ups

14 Toes-to-bars

Back Squat: 5-5-5-5-5 (complete 1 set every 90 seconds)

Then:

AMRAP in 12 minutes of:

15 Wall Balls 20/14

5 Squat Snatches 115/80

3 Ring Muscle-ups 

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

For Time:

Row 1600 Meters

50 Power Snatches 95/65

100 Wall Balls

70 Weighted Box Step Overs

Run 800 meters

50 Overhead Squats 95/65

“Running Annie”

For time:

Run 1 mile

Then:

50-40-30-20-10 reps of:

Double Unders

Ab Mat Sit-ups

Then: 

Run 1 mile

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

Deadlift, 225/155 lbs

Lateral Burpee Over Bar

Toes-to-bar

For 5 cycles:

AMRAP in 3 mins of:

15 Pull-ups

20 Push-ups

25 Sit-ups

30 Air Squats

10 Push Jerks, 135/95 lbs

Rest 2 mins between each cycle.

For each cycle don’t restart the AMRAP pick up where you left off….

3 rounds for time of:

10 Squat Cleans 135/95 

20 Box Jumps 24/20 

Run 200 meters

The Gym will be CLOSED today due to the public holiday. We will resume normal hours on Tuesday January 3rd.

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

10 Rounds total of:

10 Push Press (115/75)

20 Air Squats

9 Hang Squat Cleans (115/75)

5 Rounds for time:

15 Toes to Bar

40 Double-unders

10 Power Cleans 135/95

Reminder: There will be NO NOON class today! All other classes are running as normal.

For time:

50 Kettlebell Swings, 53/35 lbs

25 Push-ups

40 Kettlebell Swings, 53/35 lbs

20 Push-ups

30 Kettlebell Swings, 53/35 lbs

15 Push-ups

20 Kettlebell Swings, 53/35 lbs

10 Push-ups

10 Kettlebell Swings, 53/35 lbs

5 Push-ups

Reminder: There will be NO NOON class today!  All other classes are running as normal.

For time:

15 Thrusters 95/65

30 Pull-ups

Run 800 meters

15 Thrusters 95/65

20 Pull-ups

Run 400 meters

15 Thrusters 95/65

10 Pull-ups

Run 200 meters

Reminder: Gym CLOSED today due to the public holiday.

Reminder: Gym CLOSED today due to the public holiday.

Reminder: Holiday Hours: Christmas Eve: Open Gym 7:30am-9:30am Only!

“12 Days of Christmas”

*Follow the same structure as the song….for example:

1 Run

2 Power Cleans, 1 Run

3 Burpees, 2 Power Cleans, 1 Run

4 Box Jumps, 3 Burpees, 2 Power Cleans, 1 Run

etc…….

For Time (32 min Cap):

1 Run 100 Meters

2 Power Cleans 135/95

3 Burpees

4 Box Jumps 24/20

5 Push-ups

6 Pull-ups

7 Toes to Bar

8 KB Goblet Squats 53/35

9 KB Swings 53/35

10 Wall Balls 20/14

11 Deadlifts 135/95

12 Handstand Push-ups