For time:

30 Box Jumps 24/20 

50 Air Squats

15 Power Snatches 115/80 

15 Squat Snatches 115/80

50 Air Squats

30 Box Jumps 24/20 

Reminder: Due to the hurricane, we will Only be open for our regularly scheduled morning classes and noon class.  All evening classes are canceled.

5 rounds for time of:

4 Ring Muscle-ups

20 Push-ups

40 Double Unders

*ring muscle up modifications: 5 Bar muscle ups, 8 strict pull-ups, 10 chest to bar pull ups, or 15 kipping pull-ups

As many reps in 12 mins as you can of:

Burpee 1 minute

Dumbbell Snatch 1 minute

Burpee 2 minutes

Dumbbell Snatch 2 minutes

Burpee 3 minutes

Dumbbell Snatch 3 minutes

*choose load. No more than 50/35 pounds.

Reminder: Holiday Hours: Open Gym Only 7:30am-10am.

For time:

Camana Bay Hill Run

-then-

3 rounds of:

15 Squat Cleans 95/65

20 Toes-to-bars

-then-

Run 400 meters

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

50 Burpee toes to bar

40 Clean and Jerks 135/95

200 Double-unders

50 Deadlifts 135/95

50 Weighted Step-ups 53/35

80 Push-ups

5 rounds for time of:

Run 400 meters

20 Kettlebell Swings 53/35 

20 Goblet Squats 53/35 

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

Push Press 95/65

Pull-up

Hang Power Clean 95/65 

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

Row Calorie

Back Squat 135/95 

Handstand Push-up

AbMat Sit-up

Rest 1 min

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

5 rounds for time of:

6 Power Snatches 135/95

12 Toes-to-bars

Run 200 meters

Complete as many rounds as possible in 14 mins of:

10 Deadlifts 225/155 

12 Burpee Box Jump Overs

18 Wall Balls 20/14 

In teams of 2, alternate movements to complete as many rounds as possible in 20 mins of:

10 Row Calories

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

5 rounds for time of:

40 Double Unders

10 Push Jerks 135/95

Plank Hold 45 seconds

25 Sit-ups

3 rounds for time of:

Run 400 meters

5 Squat Cleans 185/125 

14 Weighted Step-ups 53/35 - 24/20 inches

As many reps as possible in 12 mins of:

1 Strict Pull-up + 2 Push-ups + 3 Air Squats

2 Strict Pull-ups + 4 Push-ups + 6 Air Squats

3 Strict Pull-ups + 6 Push-ups + 9 Air Squats ...

Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expires. Log total reps completed of each movement.

5 rounds, 2 mins each, for max reps of:

10 Power Snatches 95/65 

10 Burpees

Max reps in remaining time Toes-to-bars

Rest 2 mins

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

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

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

50 Front Squats 95/65

50 Toes to Bar

25 Burpee Pull-up

40 Front Squats 105/75

40 Toes to Bar

25 Burpee Pull-up

30 Front Squats 115/80

30 Toes to Bar

25 Burpee Pull-up

Take 8 minutes and work up to a heavy Power Clean.

Then:

12 rounds for time of:

5 Power Cleans 135/95 

5 Handstand Push-ups

4 rounds for time of:

Run 400 meters

20 Kettlebell Swings 53/35   

40 AbMat Sit-ups

Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

12 Push Press 95/65 

12 Burpees

24 Double Unders