3 Rounds for time:

Run 800 Meters

22 Alternating Dumbbell Snatches (Go heavier than normal)

44 Sit-ups

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

15-12-9-6-3 Reps for time:

Push Press 135/95

Lateral Burpee Over Barbell

Lunges

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

40 Shoulder to Overhead 135/95

60 Pull-ups

40 Deadlifts 135/95

60 Sit-ups

40 Power Cleans 135/95

Run 1080 meters together (Camana Bay Hill Run)

For Time:

Run 1 Mile

30 Overhead Squats 95/65

Run 800 Meters

20 Power Snatches 115/75

Run 400 Meters

10 Squat Snatches 135/95

On the minute every minute for 8 minutes: Clean and Jerk x 1-2 reps.

Then:

21-15-9 reps for time of:

Clean and Jerk 135/95

Toes to Bar

5 Rounds for time:

20 Push-ups

20 KB Swings 53/35

Run 400 Meters

Back Squat: 3-3-3-3-3 @ 75 Percent of 1 Rep Max

Then:

3 Rounds for time:

15 Front Squats 115/75

15 Burpee Pull-ups

Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

5 Rounds for time:

15 Push Jerks 135/95

30 Sit-ups

50 Double Unders

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

25 Deadlifts 185/125

25 Burpees

50 Toes to Bar

25 Burpees

75 Wall Ball Shots 20/14

25 Burpees

25 Dealifts 185/125

Run 800 meters together as a team

Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

5 Rounds for time:

6 Muscle-ups

7 Thrusters 155/105

20 Box Jumps 24/20

On a 12 Minute Running Clock Perform:

1 Minute of Power Cleans 115/75 (Touch and Go)

1 Minute of Hang Power Snatches 115/75

2 Minutes of Power Cleans (Touch and Go)

2 Minutes of Hang Power Snatches

3 Minutes of Power Cleans (Touch and Go)

3 Minutes of Hang Power Snatches

*Score is Total Reps. No Singles Allowed on the Power Cleans.

Skill: Take 15 minutes and Practice Light Squat Snatches or Light Overhead Squats.

Tabata Sumo Deadlift High Pull
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Wall Ball Shots 20/14
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Every Minute on the Minute for 8 Minutes: Power Clean and Jerk x 1 Rep.

Then:

For time:

Row 750 Meters

Then:

5 Rounds of:

Run 200 Meters

10 Strict Handstand Push-ups

*subs: 10-15 Seated Strict Plate Press or 10 Strict Shoulder Press

“Badger “

Complete 3 rounds for time of:

95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Reminder: Due to the Gymnastics Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

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

100 Wall Ball Shots 20/14

50 Power Cleans 135/95

50 Burpees

100 Push-ups

For time:

5 Rounds of:

10 Deadlifts 185/125

8 Lateral Burpees over the Bar

Then:

Run 1 mile

AMRAP in 20 minutes of:

4 Squat Snatches 95/65

14 Step-ups 24/20

8 Toes to Bar

Then:

Skill: Take 12-15 minutes and work on your Power Clean and Jerk

“Upside Down Helen”

3 Rounds for time of:

Run 400 meters
21 KB Swings 53/35
12 Handstand Push-ups

Take 9 Minutes and Work up to a Heavyish Hang Power Clean Then…

5 Rounds for time:

• 5 Hang Power Cleans 185/125

• 15 Pull-ups

• 20 Air Squats