“Warm up”

Deadlift 3-3-3-3-3

THEN:

5 rounds for time of:

10 Deadlifts 225/155 

20 Kettlebell Lunges 53/35 

100 meter Single Arm Kettlebell Farmers Carry 

Complete as many rounds as possible in 18 mins of:

5 Push Press 115/75 

7 Hang Power Cleans 115/75 

9 Toes-to-bars

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

Row Calorie

Push-up

Pull-up

Burpee

Box Jump 24/20

Rest 1 min

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

4 rounds for time of:

Run 400 meters

25 Wall Balls 20/14

10 Power Snatches 95/65

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

Row 2000 meters

Run 800 meters (together)

60 Burpee Pull-ups

80 Push-ups

100 Sit-ups

120 Air Squats

4 rounds for max reps of:

max rep Russian Kettlebell Swings 70/53 - 1 minute

max rep Front Squat 115/80 - 1 minute

Rest 1 minute

For time:

Run 800 meters

24 Shoulder Press 95/65 

20 Toes-to-bars

Run 800 meters 

21 Push Press 115/80 

18 Toes-to-bars

Run 800 meters 

18 Push Jerks 135/95 

16 Toes-to-bars

On the minute every minute for 8 minutes: Power Clean 1-2 reps.

Then:

50-35-20 reps, for time of:

Double Under

Hang Power Clean 95/65

AbMat Sit-up

Complete as many rounds as possible in 20 mins of:

5 Strict Pull-ups

5 Strict Handstand Push-ups

10 Weighted Step-ups (choose load), 24/20

*strict handstand push up modifications: 5 weighted push-ups, 5 box push-ups, 5 push-ups, etc.

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

Run 100 meters

9 Burpees

max reps in remaining time Squat Clean Thrusters, 95/65 lbs

Rest 2 mins

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

3 Rounds of:

Run 400 meters (together)

30 Burpee pull-ups

30 Power Cleans 115/80

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