The Gym will be CLOSED today due to the public holiday. We will resume normal hours on Tuesday January 2nd.

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

60 Hang Power Clean 115/80

70 Pull-ups

80 Wall Ball Shots 20/14

90 Push-ups

100 KB Swings 35/26

Run 800 meters (together)

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

Row Calorie

Air Squat

Toes-to-bar

Push Jerk 135/95 

Rest 1 min  

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

Deadlift 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

7 Power Cleans 115/80

14 Sit-ups

10 Weighted Box Step-ups 53/35 lbs, 24/20 inches

For time:

15 Thrusters 95/65 

30 Pull-ups

Run 800 meters

15 Thrusters 95/65

20 Pull-ups

Run 400 meters

15 Thrusters 95/65 

10 Pull-ups

Run 200 meters 

Reminder: Gym CLOSED today due to the public holiday.

The Gym will be CLOSED today for Christmas!!! Wishing you all a Merry Christmas!!!!!

“12 Days of Christmas”

*Follow the same structure as the song….for example:

1 Run

2 Power Cleans, 1 Run

3 Burpees, 2 Power Cleans, 1 Run

4 Box Jumps, 3 Burpees, 2 Power Cleans, 1 Run

etc…….

For Time (32 min Cap):

1 Run 100 Meters

2 Power Cleans 135/95

3 Burpees

4 Box Jumps 24/20

5 Push-ups

6 Pull-ups

7 Toes to Bar

8 KB Goblet Squats 53/35

9 KB Swings 53/35

10 Wall Balls 20/14

11 Deadlifts 135/95

12 Handstand Push-ups

Reminder: Today’s Schedule: 5:30am, 6:15am, 7am, then 1 Evening class at 4:45pm.

21-18-15-12-9-6-3 reps, for time of:

Overhead Lunge 45/25 lbs (45 or 25 pound plate)

Burpee

AbMat Sit-up

Reminder: Today’s Schedule: 5:30am, 6:15am, 7am, then Open Gym in the Evening from 4:45-6:45pm.

For time:

50 Weighted Box Step ups 24/20

45 One Arm Alternating Dumbbell Snatches

Run 400 meters

35 Pull-ups

30 Kettlebell Swings 70/53

25 Goblet Squats 70/53

20 Chest-to-bar Pull-ups

*choose your own load for the step ups and the dumbbell snatches. Also use the same load for both exercises.

Reminder: Today’s Schedule: 5:30am, 6:15am, 7am, 12 noon, then Open Gym in the Evening from 4:45-6:45pm.

Complete as many rounds as possible in 15 mins of:

10 Wall Balls 20/14 

10 Toes-to-bars

7 Burpees

5 rounds for time of:

15 Push Jerks 95/65

15 Box Jumps 24/20

9 Power Cleans 95/65

Bench Press 5-5-5-5-5

(do the same or a little more than 2 weeks ago.)

Then:

Complete as many rounds as possible in 9 mins of:

3 Squat Cleans 155/105 

3 Bar Muscle-ups

25 Double Unders

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

Complete as many rounds as possible in 21 mins of:

21/17 Row Calories

15 Thrusters 45/35

15 Push-ups 

For 5 cycles: AMRAP in 3 mins of:

5 Deadlifts 205/135 

9 Lateral Burpee Over Barbell 

12 Toes-to-bars

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

Complete as many rounds as possible in 20 mins of:

Run 400 meters

5 Wall Walks

15 Goblet Squats 53/35 

For time:

Row 1000 meters

30 Power Clean 115/80

30 Pull-ups

Take 10 minutes and build to a heavish clean and jerk.

Then:

Complete as many rounds as possible in 12 mins of:

4 Overhead Squats 95/65

6 Box Jump Overs 24/20

8 American Kettlebell Swings 53/35

6 Overhead Squats

6 Box Jump Overs

8 American Kettlebell Swings

8 Overhead Squats

6 Box Jump Overs

8 American Kettlebell Swings……….

Continue adding 2 Overhead Squat reps each round until time expires.

Bench Press: 3-3-3-3-3 (do more weight than last week.  Be smart with your jump in weight)

Then:

Complete as many rounds as possible in 10 mins of:

10 Dumbbell Snatches (choose load)

10 Push-ups

10 Air Squats

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

Camana Bay Hill Run

40 Shoulder to Overhead 115/80

40 Squat Cleans 115/80

60 Burpees

300 Single-unders 

40 Shoulder to Overhead 115/80