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

Hang Power Snatch 95/65

Push-up

Toes-to-bar

5 rounds for time of:

20 Wall Balls 20/14

15 Pull-ups

5 Power Cleans 205/135

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

10 Rounds total of:

12 Push Press (95/65)

20 Air Squats

12 Hang Power Cleans (95/65)

For 5 cycles:

AMRAP in 3 mins of:

12 Weighted Box Step-ups 24/20

6 Handstand Push-ups

12 Wall Balls 20/14 lbs

6 Burpees

Rest 1 min between each cycle. 

For time:

60 Row Calories 

then:

5 rounds of:

16 Alternating Dumbbell Hang Snatches

8 Strict Pull-ups

16 Box Jumps 24/20 

Every minute on the minute for 7 minutes: Power Clean + 3 Push Jerks.

Then:

21-15-9 reps for time:

Clean and Jerks 115/80

Toes to Bar

Lateral Burpees over the Barbell

3 rounds for time of:

20 Squat Cleans 115/80 

30 Push-ups

30 Lunges

70 Double Unders

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

For time:

50 Box Jumps 24/20 

45 Wall Balls 20/14 

40 Toes-to-bars

35 Burpee Pull-ups

30 Kettlebell Swings 70/53 

25 Goblet Squats 70/53

20 Chest-to-bar Pull-ups

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

Complete as many rounds as possible in 21 mins of:

18/15 Row Calories

15 Thrusters 45/35

9 Burpee Over Rowers

Complete as many rounds as possible in 15 mins of:

5 Deadlifts 205/135 

10 Push-ups

8 Toes-to-bars

“Nancy”

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65

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