Fight Gone Bad

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

Wall Ball 20/14 lbs

Sumo Deadlift High-pull 75/55 

Box Jump 24/20

Push Press 75/55 

Row Calorie

Rest 1 min

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

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

8 Burpee Box Jumps 24/20

50 Double-unders

For time:

Row 60 Calories

35 Handstand Push-Ups

40 KB Swings 53/35

35 Box Jumps 24/20

Run 800 meters

25 Strict Handstand Push-ups

40 KB Swings 53/35

25 Box Jumps 24/20

3 rounds for time of:

10 Burpee Chest-to-bar Pull-ups

15 Hang Squat Cleans 115/80

50 Sit-ups

3 rounds for time of:

Run 800 meters

50 Double Unders

30 Single Arm Push Jerks

*alternate push jerks every 5 reps.  A dumbbell or Kettlebell can be used for the the push jerks.

On the minute every minute for 8 minutes: Snatch x  1-2 reps.

Then:

Complete as many rounds as possible in 15 mins of:

4 Power Snatches 135/95 

Run 100 meters

8 Toes-to-bars

3 rounds, each round for time, of:

10 Deadlifts 225/155 

20 Pull-ups

30 Wall Balls 20/14

20 Push-ups

10 Lateral Burpees Over Barbell

*Rest 3 mins between each round.

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 Power Snatches 75/55

9 Burpee Over Rowers

For time:

Run 800 meters

50 Sit-ups

15 Overhead Squats 115/80 

Run 400 meters

40 Toes-to-bars

12 Overhead Squats 115/80 

Run 200 meters

30 Sit-ups

9 Overhead Squats 115/80 

“Warm up”

Take 7 minutes and work up to a heavyish Clean and Jerk.

Then:

Complete as many rounds as possible in 10 mins of:

3 Power Clean & Jerks 195/130 

3 Ring Muscle-ups

“Filthy Fifty”

For time:

50 Box Jumps 24/20

50 Jumping Pull-ups

50 Kettlebell Swings 35/26

50 Walking Lunges

50 Knees-to-elbows

50 Push Press 45/35

50 Good Mornings (pvc)

50 Wall Balls 20/14

50 Burpees

50 Double Unders

5 rounds for time of:

5 Squat Clean Thrusters 135/95 

15 Push-ups

12 Box Jump Overs 24/20

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

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

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

Row 2000 meters or Run 1 mile

80 Wall Ball Shots 20/14

40 Toes to Bar

40 Dumbbell Snatches

40 Push-ups

200 Double unders

40 Push-ups

40 Dumbbell Snatches

40 Toes to Bar

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

5 Rounds for time:

Run 200 meters

9 Burpee Pull-ups

9 Clean and Jerks 95/66

“Warm Up”

Front Squat: 2-2-2-2-2-2

Then:

AMRAP in 15 minutes of:

15 Air Squats

15 Russian Kettlebell Swings 70/53

20 Sit-ups

“Warm up”

Every minute on the minute for 5 minutes:

Shoulder Press x 3 reps.

Then:

5 rounds for time of:

40 Double Unders

10 Toes-to-bars

8 Push Jerks 135/95 

For time:

Run 1 mile

-- then --

9 rounds of:

5 Deadlifts 225/155 

5 Strict Handstand Push-ups

Reminder: There will be NO 8:30am class tomorrow!

Pause Back Squats: 3-3-3-3-3-3-3 ( pause 2 seconds at bottom… perform a set every 60-90 seconds)

Then:

Complete as many rounds as possible in 10 mins of:

7 Thrusters 95/65

7 Lateral Burpee Over Bars

7 Strict Pull-ups