5 rounds for time of:

18 Dumbbell Snatches

30 Sit-ups

10 Strict Handstand Push-ups

*choose a moderate weight for the dumbbell snatches.

For time:

400 Meter Weighted Run 45/25

50 Toes-to-bars

50 Front Squats 135/95

50 Pull-ups

400 Meter Weighted Run 45/25

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

4 Rounds for time:

Run 400 meters

12 Hang Clean and Jerks 95/65

10 Burpee Box Jumps 24/20

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

Row 100 Calories

60 Burpees

150 Air Squats

80 Push Presses 95/65

120 Sit-ups

60 Pull-ups

3 rounds for time of:

16 Power Cleans 135/95   

16 Weighted Step-ups 24/20 -53/35-

200 meter 1 Arm Kettlebell Farmers Carry 53/35 

5 rounds, each round for time, of:

20 Wall Balls 20/14 

20 Push-ups

12 Toes-to-bars

Rest 2 mins between each round.

20 rounds for time of:

4 Box Jumps 24/20

3 Burpees

2 Deadlifts 255/175 

*scale the deadlifts appropriately 

For time:

Row 500 meters 

-- then --

2 rounds of:

30 Pull-ups

40 Goblet Squats 53/35 

50 Sit-ups

Run 800 meters 

On the minute every minute for 8 minutes: Clean and Jerk x 1-2 reps.

Then:

In Front of a Clock set for 12 minutes:

1 minute of Power Cleans 115/80

1 minute of Push Jerks 115/80 

2 minutes of Power Cleans 115/80

2 minutes of Push Jerks 115/80 

3 minutes of Power Cleans 115/80

3 minutes of Push Jerks 115/80 

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

10 Rounds For Time of:

8 Clean and Jerks 95/65

10 Lateral Burpees over Barbell

15 Box Jumps 24/20

“Warm up”

Hang Power Clean 2-2-2-2-2 (perform a set of 2 every 90 seconds)

Then:

5 rounds for time of:

Run 200 meters

6 Hang Power Cleans 165/115

9 Strict Pull-ups

AMRAP in 15 minutes of:

7 Toes to Bar 

7 Hand Release Push-ups 

7 Overhead Squats 95/65

2 rounds for time of:

Run 800 meters

50 AbMat Sit-ups

50 Kettlebell Swings 53/35 

For time:

25 Burpee Pull-ups

-- then --

4 rounds of:

12 Shoulder Press 95/65 

12 Front Rack Lunges 95/65 

-- then --

25 Burpee Pull-ups

“Warm up”

Deadlift 2-2-2-2-2 (perform a set every 90 seconds and work up to a heavyish set)

Then:

For time:

3 rounds of:

25 Double Unders

5 Power Cleans 185/125

-- then --

2 rounds of:

25 Double Unders

5 Squat Cleans 185/125 

-- then --

1 Round of:

25 Double Unders

5 Power Clean & Jerks 185/125

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

For Time:

50 Power Cleans 135/95

120 Sit-ups

60 Pull-ups

60 Thrusters 95/65

60 KB Swings 53/35

50 Single Arm Alternating Devils Presses (choose load)

5 rounds for time of:

10 Strict Handstand Push-ups

15 Box Jump Overs 24/20 

25 Air Squats

5 rounds for time of:

Run 400 meter

12 Unbroken Power Snatches 75/55

50 Single Unders

*if you cannot do the Recommended weight safely and with ease….modify the weight. It should be unbroken and relatively easy. Use an empty bar if needed.

Tabata Row Calorie

Tabata Sit-up

Tabata Wall Ball 20/14 

Tabata Hang Power Clean 115/80

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.

*You can start on any exercise.

For time:

3 rounds of:

Run, 200 m

15 Pull-ups

Rest 2 mins

-- then --

3 rounds of:

50 Double Unders

15 Toes-to-bars

Rest 2 mins

-- then --

3 rounds of:

100 meter 1 Arm Kettlebell Farmers Carry 53/35 

10 Burpee Box Jumps 24/20