5 rounds for time of:

20 Machine Calories
15 Push-ups
12 Hang Power Snatches, 75/55 lbs

Warm up:

Every minute on the minute for 6 minutes: Deadlift x 2 reps.

Then:

AMRAP in 12 minutes of:

4 Deadlifts 205/135

8 Box Jump overs 24/20

16 Sit-ups

For time:

Row 1000 meters
75 Wall Balls 20/14
150 Double unders
50 Toes-to-bars

Push Press 3-3-3-3

Then:

7 Rounds for Time:

7 Power Cleans 115/75
7 Push Press 115/75
7 Lateral Burpees Over Barbell

For time:
Shuttle Run 200 meters
21 Overhead Squats 95/65
21 Chest-to-bar Pull-ups
Shuttle Run 200 meters
15 Overhead Squats 95/65
15 Chest-to-bar Pull-ups
Shuttle Run 200 meters
9 Overhead Squats 95/65
9 Chest-to-bar Pull-ups

We will start taking measurements at 8:30am and the challenge workout will begin at 9:00am.

If you did not sign up for the Challenge, please join us for Open Gym 7:30am to 9:00am.

Nutrition Challenge Workout Retest:

FOR TIME:

30 Burpees

40 Pull-ups

30 Push Press 95/65 Ib

40 Sit-ups

30 Burpees

For time:

50 Row Calories
40 Kettlebell Goblet Squats, 53/35 lbs
30 Hang Power Cleans, 115/80 lbs
20 Handstand Push-ups
10 Bar Muscle-ups

Back Rack Reverse Lunges from rack:

4-4-4-4 (4 reps on each side each set (alternating)

Then:

FOR TIME:

30 Wall Balls 20/14
60 Sit-Ups
120 Double-Unders
20 Wall Balls
40 Sit-Ups
80 Double-Unders
10 Wall Balls
20 Sit-Ups
40 Double-Unders

Time Cap: 12 minutes

AMRAP in 16 minutes of:

10 Push Press 115/80
10 Kettlebell Swings 53/35
10 Weighted Step-Ups 53/35 24/20

5 Rounds:

2 Minutes On / 2 Minutes Off

• 15 Toes-to-Bar

• Max Burpee Pull-Ups in Remaining Time

Deadlift 5-5-5-5

-then-

AMRAP in 15 minutes of:

5 Deadlifts 275/185
13 Push-Ups
9 Box Jumps 24/20

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

500 Single Unders

60 Burpees

150 Air Squats

80 Push Presses 95/65

80 Push Ups

60 Toes to Bar

For time:

Row 500/400 meters

50 KB Goblet Squats

50 KB Swings

50 Sit Ups to KB

50 KB Sumo Deadlift High Pull

50 KB Lunges

*choose your own load for weighted exercises

“Warm up”

Every minute on the minute for 8 minutes: Hang Power Clean x 2 reps.

-then-

5 Rounds for Time:

12 Hang Power Cleans 115/80

12 Box Jump Overs 24/20

Time Cap: 10 Minutes

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

Row Calories

Wall Ball Shots 20/14

50 Double Unders

Plank Hold 1 Minute

Rest 1 Minute

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

12 rounds for time of:

5 Burpee Over Bars
6 Pull-ups
5 Shoulder-to-Overheads, 135/95 lbs

Deadlift 5-5-5-5

Then:

As many reps as possible in 8 mins of:
3 Deadlifts, 185/125 lbs
3 Toes-to-bars
6 Deadlifts, 185/125 lbs
6 Toes-to-bars
9 Deadlifts, 185/125 lbs
9 Toes-to-bars
12 Deadlifts, 185/125 lbs
12 Toes-to-bars
15 Deadlifts, 185/125 lbs
15 Toes-to-bars
18 Deadlifts, 185/125 lbs
18 Toes-to-bars
21 Deadlifts, 185/125 lbs
21 Toes-to-bars…..and so on

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

Row 800 meters

80 Wall Ball 20/14

80 Kettlebell Reverse lunges 53/35

80 Sit ups

80 Kettlebell Push press

80 Kettlebell Goblet squats

Row 800 meters

4 Rounds for Time:

200 meter shuttle Run

12 Hang Power Clean and Jerks 115/80

18 Push-Ups

AMRAP in 15 minutes of:

15 Box Jumps 24/20

9 Burpee Pull-Ups

15 Sit-Ups