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

Toes-to-bar
Box Jump, 24/20 in
Push Jerk, 115/80 lbs

5 rounds for time of:

20 Calories on Any Machine
12 Overhead Squats 95/65 lbs
12 Lateral Burpee Over Bar

For time:

9 Power Cleans, 185/125 lbs
9 Bar Muscle-ups
6 Power Cleans, 185/125 lbs
6 Bar Muscle-ups
3 Power Cleans, 185/125 lbs
3 Bar Muscle-ups

Rest 3 mins

12 Power Cleans, 135/95 lbs
12 Chest-to-bar Pull-ups
9 Power Cleans, 135/95 lbs
9 Chest-to-bar Pull-ups
6 Power Cleans, 135/95 lbs
6 Chest-to-bar Pull-ups

Rest 2 mins

15 Power Cleans, 115/75 lbs
15 Pull-ups
12 Power Cleans, 115/75 lbs
12 Pull-ups
9 Power Cleans, 115/75 lbs
9 Pull-ups

Just a reminder that the Nutrition Challenge will kick off tomorrow at 9am! We will start taking measurements at 8:30am. If you did not sign up for the Challenge, please join us for Open Gym 7:30am to 9am.

“Nutrition Challenge Workout”

For Time:

30 Burpees
40 Pull-ups
30 Push Press 95/65
40 Sit-ups
30 Burpees

For Time:

50/40 Calorie Row

50 Wall Balls 20/14 Ib

50 Toes-to-Bar

50 Dumbbell Snatches (pick load)

50 Overhead Squats 75/55 lb

5 rounds for time of:

Run 400 meters
7 Power Cleans, 155/105 lbs
Reverse Plank, 1 min

Complete as many rounds as possible in 15 mins of:

30 Double Unders
20/16 Row Calories
max rep Push-ups

*score is total push-ups

Back Squat 3-3-3-3-3

Then:

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

Thruster, 75/55 lbs
Sit-up
Lunge

Rest 1 minute

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

For time:

20 Burpees
20 Hang Power Snatches, 95/65 lbs
20 Bar Muscle Ups
20 Hang Power Snatches, 95/65 lbs
20 Burpees

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

Row 100 Calories

60 Burpees

150 Air Squats

80 Push Presses 95/65

150 Sit-ups

60 Toes to Bar

3 Rounds For Time:

400 Meter Run

15 Deadlifts 185/125

12 Box Jumps 24/20

9 Strict Handstand Push-ups

THURSDAY

20 Minutes For Load:

4 Hang Power Cleans
3 Front Squats

After Each Complex:

20 AbMat Sit-ups
30 Double-unders

Score: Heaviest completed barbell complex

4 Rounds for time:

20 Wall Ball 20/14

16 Weighted Medicine Ball box step overs 24/20-20/14

Every :20 seconds x 15 (5 minutes)

1 weighted pull-up

Then:

AMRAP in 15 minutes of:

5 Chest to Bar Pull-ups

7 Power Cleans 115/75

9 Push-ups

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

Power Snatch 75/55
AbMat Sit-up
Burpee

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

25 Rounds for time:

7 Wall Ball Shots 20/14

10 Sit-ups

5 Power Clean 115/80

*alternate exercises. You go I go style.

For 4 cycles:

AMRAP in 3 mins of:
8 Reverse Barbell Lunges, 115/80 lbs
10 Push-ups
10 Weighted Sit-ups, pick load

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Back Squat 3-3-3-3-3

Then:

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

Row Calories
Wall Ball Shots, 20/14
Box Jump Overs, 24/20
Rest 1 minute

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

For Time:

200 Meter Shuttle Run
30 Burpees
40 Hang Dumbbell Snatches (Pick Load)
200 Meter Shuttle Run
20 Burpees
30 Hang Dumbbell Snatches (Pick Load)
200 Meter Shuttle Run
10 Burpees
20 Hang Dumbbell Snatches (Pick Load)

*Switch arms every 5 reps.

Time Cap: 16 minutes

Complete as many rounds as possible in 14 mins of:

7 Overhead Squats 95/65
7 Chest-to-bar Pull-ups
7 Handstand Push-ups