14 Minute AMRAP of:

5 Power Cleans 155/105

5 Push Jerks 155/105

15 Sit-ups

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

100 Box Jumps 24/20

50 Deadlifts 185/125

75 Push-ups

75 Pull-ups

40 Squat Clean 135/95

For time:

Row 500 Meters

30 Strict Burpees

30 Power Snatches 95/65

30 Lunges

30 KB Swings 53/35

30 Handstand Push-ups

Run 400 Meters

AMRAP in 15 Minutes of:

5 Thrusters 115/80

8 Toes to Bar

30 Double Unders

On the minute every minute for 7 minutes: Power Clean x 2 reps.

Then:

For Time:

30 Burpees

30 Power Cleans 75/55

20 Burpees

20 Power Cleans 115/80

10 Burpees

10 Power Cleans 185/125

5 Burpees

5 Power Cleans 225/155

“Warm-up”

Run 400

20 Strict Pull-ups

*time cap 5 minutes

Then:

3 Rounds For Time:

25 Weighted Step-ups

25 Pull-ups

25 Push-ups

For Time:

Row 60 Calories

45 Deadlifts 225/155

90 Wall Ball 20/14

”Beach Wod”

Partner WOD: Each Station is 4 minutes long! :30 transition time. Both partners working at the same time. Partners alternate movements.

Station 1)

AMRAP 4 minutes:

partner 1- Swim 100m

Partner 2- Air Squats

Station 2)

AMRAP 4 minutes:

Partner 1- Soft Sand Sprint 100m

Partner 2- Sit-Ups

Station 3)

AMRAP 4 minutes:

Partner 1- Sandbag Drag 100m

Partner 2- Burpees

Station 4)

AMRAP 4 minutes:

Partner 1- Sandbag Lunge 100m

Partner 2- Plank Hold

“Class Wod”

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

50 Hang Power Snatches 95/65

On the minute every minute for 8 minutes: Back Squat x 2 Reps.

Then:

AMRAP in 12 Minutes of:

Run 200 Meters

8 Back Squats 135/95

8 Strict Handstand Push-ups

5 Rounds for Time:

15 KB Swings 70/53

6 Ring Muscle-ups

30 Sit-ups

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