On the minute every minute for 7 minutes: Power Clean x 2 (touch and go).

Then:

For time:

Row 1000 meters

Then:

4 Rounds of:

5 Power Cleans 165/115

25 Wall Ball Shots 20/14

5 rounds for time of:

16 Dumbbell Snatches

25 Sit-ups

8 Burpee Over Dumbbells

Complete as many rounds as possible in 18 mins of:

100 meter One Arm Kettlebell Farmers Carry 53/35 

15 Goblet Squats 53/35 

7 Strict Pull-ups

3 rounds for time of:

Run 400 meters

15 Hang Clean & Jerks 115/80 

20 Toes-to-bars

For 5 cycles:

AMRAP in 3 mins of:

3 Deadlifts 225/155 

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle continue the AMRAP.

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

100 Wall Ball Shots 20/14

Every minute on the minute for 8 minutes: Squat Clean x 2 reps.

Then:

Complete as many rounds as possible in 13 mins of:

30 Double Unders

4 Squat Cleans 135/95

8 Strict Handstand Push-ups

3 rounds for time of:

Run 800 meters 

25 Kettlebell Swings 70/53 

15 Burpee Pull-ups

Tabata Row Calorie

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Thruster 75/55 

Rest 1 min

Tabata Box Jump 24/20 

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 each movement then added together for your total score.

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