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

Row Calorie

Deadlift 225/155

Burpee

Box Step-up 24/20

Push-up

Rest 1 minute 

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

5 rounds for time of:

Run 400 meters

30 Single Arm Dumbbell Hang Clean & Jerks

30 Sit-ups

*alternate clean and jerks every 5 reps and choose your own weight.

Every minute on the minute for 5 minutes: Snatch x 2 reps.

Then:

For time:

Row 1000 meters

100 Double Unders

50 Wall Balls 20/14 

30 Power Snatches 95/65 

25 Toes-to-bars

Front Squat 3-3-3-3-3 ( perform a set every 90 seconds)

Then:

AMRAP in 10 minutes of:

7 Thrusters 115/80

Run 100 meters 

8 Chest to Bar Pull-ups 

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

50 Deadlifts 185/125

50 Toes to Bar

Run 400 Meters

50 Front Squats 95/65

40 Toes to Bar

Run 400 Meters

50 Overhead Squats 

30 Toes to Bar

Run 400 Meters

3 Rounds for Time:

12 Power Snatches 115/80

20 Box Jumps 24/20

Run 400 meters

For time:

60 Row Calories

40 Burpees

80 Double Unders

50 Pull-ups

50 Weighted Sit-ups

50 Push-ups

On the minute every minute for 7 minutes: Power Clean and Jerk x 2 reps.

Then:

3 rounds for time of:

50 Air Squats

10 Hang Power Cleans 135/95

12 Push Jerks 135/95

For time:

5 rounds of:

10 Deadlifts 225/155

10 Toes-to-bar

-- then --

Run 1 mile

Complete as many rounds as possible in 14 mins of:

Run 200 meters

5 Squat Cleans 135/95 

7 Strict Pull-ups

9 Lateral Burpee Over Bar

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

Camana Bay Hill Run

40 Shoulder to Overhead 115/80

40 Weighted Box Step Overs 24/20

50 Burpees

Run 400 meters

40 Shoulder to Overhead 115/80

Class Workout:

Starting with a 6-minute time cap, complete as many reps as possible of:

15 hand release push-ups
50 double-unders
15 power cleans 95/65
15 hand release push-ups
50 double-unders
12 power cleans 115/75

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

30 hand release push-ups
50 double-unders
9 power cleans 135/95

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

30 hand release push-ups
50 double-unders
6 power cleans 185/125

23.3 Open Workout:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

For time:

Run 800 meters

20 Alternating Dumbbell Snatches

20 Alternating Dumbbell Squat Cleans

100 Sit-ups

20 Alternating Dumbbell Squat Cleans

20 Alternating Dumbbell Snatches

Run 800 meters

*choose your own weight 

3 rounds for time of:

Run 400 meters

9 Hang Squat Snatches 115/80 

18 Pull-ups

Every minute on the minute for 7 minutes: Deadlift x 2 reps.

Then:

9 Rounds for time:

5 Deadlifts 225/155

5 Strict Handstand Push-ups

9 Box Jumps 24/20

Shoulder Press 3-3-3-3-3 (perform a set every 90 seconds.  Work to a 3 rep max.)

Then: 

AMRAP in 10 minutes of:

14 Overhead Lunges 45/25

10 Pull-ups 

30 Double unders 

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

70 Wall Ball Shots 20/14

60 Toes to Bar

50 Dumbbell Snatches

40 Sit-ups

200 Double unders

40 Sit-ups

50 Dumbbell Snatches

60 Toes to Bar

70 Wall Ball Shots

Class Workout:

AMRAP in 15 minutes of:

Run 200 meters

Burpees (1st Round starts with 5 burpees….add 5 burpees every round)

Open Competitors Workout:

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

5 Rounds for time:

5 Power Cleans 185/125

20 Sit-ups 

15 Box Jumps 24/20

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

3 rounds for time of:

Run 400 meters

20 Burpee Pull-ups

20 Weighted Push-ups 35/15