“Kelly”

5 rounds for time of:

Run 400 meters

30 Box Jumps 24/20

30 Wall Balls 20/14 

“Warm up”

Take 10 minutes and work up to a heavyish Power Clean.

Then:

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

Overhead Plate Lunge 45/25 

AbMat Sit-up

Power Clean 95/65 

Reminder: HOLIDAY HOURS: Open Gym 7:30am-10am ONLY!

For time:

21 Kettlebell Swings 70/53

3 Toes-to-bars

18 Kettlebell Swings 70/53

6 Toes-to-bars

15 Kettlebell Swings 70/53

9 Toes-to-bars

12 Kettlebell Swings 70/53

12 Toes-to-bars

9 Kettlebell Swings 70/53

15 Toes-to-bars

6 Kettlebell Swings 70/53

18 Toes-to-bars

3 Kettlebell Swings 70/53

21 Toes-to-bars

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

30 Power Cleans 135/95

100 Wall Ball Shots 20/14

30 Power Cleans

100 Box Jumps 24/20

50 Strict Burpees

100 Lunges 

Complete as many rounds as possible in 14 mins of:

14 Weighted Step-ups

12 Shoulder-to-Overheads 115/80 

14 AbMat Sit-ups

3 Rounds for time:

Run 800 meters

7 Power Cleans 205/145

14 Strict Pull-ups

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

Row Calorie

Overhead Squat 95/65

Toes-to-bar

Rest 1 minute

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

10 rounds for time of:

7 Weighted Push-ups 35/15 

5 Burpee Box Jumps

7 Kettlebell Swings 70/53 

4 rounds for time of:

Run 400 meters

12 Back Squats 135/95 

6 Bar Muscle-ups

Reminder: There is NO OPEN gym due to the Olympic Weightlifting Clinic. Please join us for our regularly scheduled 9am group class.

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

50 Power Cleans 95/65

50 Shoulder to Overhead 95/65

70 Sit-ups

40 Power Cleans 115/75

40 Shoulder to Overhead 115/75

60 Sit-ups

30 Power Cleans 135/95

30 Shoulder to Overhead 135/95

50 Sit-ups

Run 800 Meters

5 rounds, 3 mins each, for max reps of:

Run 200 meters

50 Double Unders

Max reps in remaining time Squat Cleans 135/95 

Rest 1 min

Complete as many rounds as possible in 12 mins of:

4 Wall Walks

8 Chest-to-bar Pull-ups

12 Single Arm Dumbbell or KB Overhead Lunges 50/35 

Deadlift 3-3-3-3-3

Then:

21-15-9 reps, for time of:

Deadlift 185/125

Box Jump 24/20

Toes-to-bar

Tabata Row Calorie

Taabata Push-up

Tabata Hang Power Clean 135/95 

Tabata Sit-up

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Today’s Tabata score will be the total reps performed in all of the intervals.

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

Overhead Squat, 95/65 lbs

Strict Pull-up

Burpee

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

30 Hang Power Clean and Jerk 115/80

60 Wall Ball Shots 20/14

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

Run 800 meters (together)

For time:

Run 1000 meters

50 Front Squats 95/65 

30 Pull-ups

3 rounds for time of:

Run 400 meters

21 Dumbbell Snatches

15 Strict Handstand Push-ups

5 rounds for time of:

6 Power Cleans 155/105

8 Burpees

10 Weighted Step-ups (choose weight)

“Daniel”

For time:

50 Pull-ups

Run 400 meters

21 Thrusters 95/65

Run 800 meters

21 Thrusters 95/65

Run 400 meters

50 Pull-ups

*be smart and scale the pull-up volume as needed!