10 Overhead Squats 135/95

10 Box Jump Overs 24/20

10 Squat Clean and Jerks 135/95

10 Power Cleans 205/130

20 Burpees Over the Barbell

10 Power Cleans 205/130

10 Squat Clean and Jerks 135/95

10 Box Jump Overs 24/20

10 Overhead Squats 135/95

Bench Press: 4-4-4-4-4

Then:

2 Rounds for time:

Run 800 meters

50 Push-ups

15 Power Snatches 155/105

For time:

9-6-3 Reps of:

Thrusters 135/95

Bar Muscle-ups

Rest 5 Minutes, Then:

12-9-6 Reps of:

Thrusters 115/80

Chest to Bar Pull-ups

Rest 5 Minutes, Then:

15-12-9 Reps of:

Thrusters 95/65

Pull-ups

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

100 Wall Ball 20/14

50 Power Cleans 115/80

75 Toes to Bar

50 Shoulder to Overhead 115/80

“Running Annie”

For Time:

Run 1 Mile

Then:

50-40-30-20-10 reps of:
Double-unders
Sit-ups

Then:

Run 1 Mile

“Warm Up”

Run 400 meters

20 Strict Pull-ups

Then:

21-15-9 reps for time of:

Front Squats 155/105

Chest to Bar Pull-ups

"Jack"

Complete as many rounds as possible in 20 minutes of:

115/75 Pound Push press, 10 reps
10 KB Swings, 53/35
10 Box jumps, 24/20 inch box

On the minute every minute for 7 minutes: Power Snatch + 2 Overhead Squats

Then:

“Nancy”

5 Rounds For Time:

400 meter Run

15 Overhead Squats (95/65)

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

For Time:

Row 800m

21 Toes to Bar

21 Dumbell Snatches

50 Box Jumps 24/20

21 Toes to Bar

21 Dumbbell Snatches

75 Double Unders

21 Toes to Bar

21 Dumbbell Snatches

Just a reminder that the challenge retest will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the retest. If you did not participate in the challenge, please join us for a workout at open gym 7:30-9:00am.

“June Nutrition Challenge Workout”

For time:

60 Wall Ball 20/14

50 Burpees

40 Pull-ups

30 Squat Cleans 115/80

20 Push-ups

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

Then:

AMRAP in 15 minutes of:

5 Hang Power Clean & Jerks 135/95

5 Bar Muscle-ups

10 Lateral Burpees over Barbell

“Warm Up”

Run 400 Meters

26 Unbroken Wall Ball Shots

Then:

4 Rounds for Time:

12 Deadlift 225/155

24 Wall Ball Shots 20/14

“Warm Up”

Run 400 Meters

18 Strict Pull-ups

Then:

6 Rounds for time:

30 Double Unders

12 Toes to Bar

Run 200 Meters

5 Rounds for time:

5 Squat Cleans 185/125

20 Push-ups

25 Sit-ups

Shoulder Press 5-5-5-5-5

Then:

For time:

30 Pull-ups

Run 800 meters

15 Power Snatches 115/80

Run 400 meters

15 Power Snatches 115/80

30 Pull-ups

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

For Time:

Row 1600 Meters

50 Shoulder to Overhead 95/65

30 Burpees

50 Wall Ball Shots 20/14

30 Burpees

50 Overhead Squats 95/65

“Warm Up”

Run 400 Meter

24 Unbroken Wall Ball Shots

Then:

AMRAP in 15 minutes of:

5 Deadlifts 205/135

10 Push-ups

8 Toes to Bar

“Warm Up”

Run 400 meters

16 Strict Pull-ups

Then:

For time:

Run 1 Mile

Then:

5 Rounds of:

5 Burpee Muscle-ups

20 Goblet Squats (choose load)

1 Minute Plank Hold

On the minute every minute for 8 minutes: Snatch x 2 reps.

Then:

5 Rounds For Time:

3 Power Snatches 125/85

2 Squat Snatches 125/85

15 Box Jumps 24/20

30 Sit-ups

For Time:

Row 800 meters

Run 400 meters

30 Pull-ups

100 Double unders

Run 200 meters

15 Power Cleans 205/135

Run 100 meters

30 Pull-ups

10 Power Cleans 205/135