AMRAP in 15 minutes of:

4 Squat Cleans 135/95

16 Sit-ups

12 Box Jumps 24/20

Shoulder Press 5-5-5-5 ( perform a set every 2 minutes)

Then:

“Helen”

3 rounds for time of:

Run 400 meters 

21 Kettlebell Swings 53/35

12 Pull-ups

3 rounds for time of:

Run 400 meters

15 Sumo Deadlift High-pulls 95/65 

15 Thrusters 95/65 

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

Tabata Row Calorie

Tabata Burpee

Tabata Sit-up

Tabata Thruster 65/45 

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

5 rounds for time of:

9 Power Cleans 135/95 

15 Weighted Box Step-ups

9 Strict Pull-ups

For time:

Run 400 meters 

20 Push Jerks 115/80

Run 600 meters 

25 Push-ups

Run 400 meters 

20 Push Jerks 115/80 

Run 600 meters 

25 Push-ups

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

Then:

5 rounds for time of:

40 Air Squats

30 Double Unders

15 Pull-ups

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

5 Rounds for Time:

15 Wall Ball Shots 20/14

30 Sit-ups 

20 KB Swings 53/35

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

Run 800 meters (together)

40 Power Cleans 115/80

Run 400 meters (together)

100 Sit-ups 

Run 200 meters (together)

40 Hang Power Cleans 115/80

Run 400 meters (together)

120 Air Squats 

“Filthy Fifty”

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees-to-elbows

50 Push Press, 45/35 lbs

50 Good Mornings

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

Every minute on the minute for 7 minutes:

Power Clean x 1 rep.

Then:

Complete as many rounds as possible in 15 mins of:

2 Power Cleans 225/155 

4 Handstand Push-ups

6 Toes-to-bars

3 Rounds for Time:

Run 800 meters

30 Front Squats 95/65

15 Strict Pull-ups

18-15-12-9-6-3 reps, for time of:

Push Jerk 135/95 

Box Jump Over 24/20 

Kettlebell Sumo Deadlift High-pull 53/35 

5 Rounds for Time:

Run 200 meters

5 Power Cleans 185/125

10 Burpees

15 Wall Ball Shots 20/14

In teams of two, with one partner working at a time, complete the following for time:

Camana Bay Hill Run (together)

75 Push Presses 75/55

75 Burpee Pull-ups

75 Front Squats (75/55)

75 Box Jumps 24/20

For time:

Row 1000 meters

Then:

5 Rounds of:

10 Toes to Bar

8 Hang Power Cleans 135/95

For time:

40 Wall Balls, 20/14 lbs

50 Double Unders

25 Burpees

30 Wall Balls, 20/14 lbs

40 Double Unders

20 Burpees

20 Wall Balls, 20/14 lbs

30 Double Unders

15 Burpees

10 Wall Balls, 20/14 lbs

20 Double Unders

10 Burpees

4 rounds for time of:

Run 400 meters

30 Sit-ups

15 Deadlifts 185/125

Back Squats 3-3-3-3-3

Then:

For 3 cycles: AMRAP in 5 mins of:

15 Pull-ups

30 Push-ups

60 Air Squats

Rest 3 mins between each cycle. For each cycle continue the AMRAP.