“Filthy Fifty”

For Time:

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Good Mornings

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

Back Squat: 8-8-8 (build to a heavy set of 8)

Then:

5 Rounds for time:

8 Front Squats 135/95

5 Strict Pull-ups

5 Bar Muscle-ups

For Time:

Row 500 meters

21 Deadlifts 275/185

42 Push-ups

15 Power Clean 185/125

30 Push-ups

9 Power Snatch 135/95

18 Push-ups

Run 400 meters

Shoulder Press: 4-4-4-4-4

Then:

As many rounds as possible in 15 minutes:

10 Overhead Squats (95/65)

30 Double Unders

8 Toes to Bar

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

For time:
Row 1000 meters

10 Squat Clean Thrusters 95/65

50 Sit-ups

10 Squat Clean Thrusters

50 Box Jumps

10 Squat Clean Thrusters

50 KB Swings (pick loading)

In teams of 2, with 1 partner working at a time, complete 5 rounds each for time of:

Run 200 meters

10 Deadlifts (205/135)

10 Burpees over Barbell

”Class Workout”

For Time, partitioned any way:

Run 1 mile

60 Pull-ups

70 Push-ups

OR

”Open Workout 20.5”

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

AMRAP in 17 minutes of:

4 Power Snatches 95/65

12 Sit-ups

12 Air Squats

3 Rounds for Time:

Run 400 Meters

15 Burpees 

15 Toes to Bar

10 Squat Cleans 115/80

Bench Press: 5-5-5-5-5

Then:

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

Right Arm Dumbbell Shoulder to Overhead

Left Arm Dumbbell Shoulder to Overhead

Pull-ups

Box Jumps 24/20

5 Rounds For Time:

20 Wall Ball Shots 20/14

20 KB Swings 53/35

Run 200 Meters

In Teams of two, with one Partner working at a time complete for time:

50 KB Swings 53/35
30 Pull-ups
30 Burpees Over KB
50 KB Swings
30 Pull-ups
30 Strict Burpees
50 Russian KB Swings
30 Pull-ups
30 Burpees

“Class Workout “

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 75/55lb.
30 box jumps, 24/20 in.
15 clean and jerks, 95/65lb.
30 box jumps, 24/20 in.
10 clean and jerks, 115/80lb.
30 air squats
10 clean and jerks, 135/95lb.
30 air squats
5 clean and jerks, 185/125lb.
30 air squats
5 clean and jerks, 205/135lb.

Time cap: 20 minutes

or

“Open Workout 20.4”

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

For Time:

Row 1000 meters

Run 1 Mile

100 Lunges 

50 Toes to Bar

5 Rounds for time:

15 Box Jump Overs 24/20

8 Power Clean 115/80

20 Sit-ups

Pause Back Squats: 3-3-3-3-3 (pause for 3 seconds at the very bottom of every squat)

Then:

AMRAP in 15 minutes of:

8 Squat Cleans 155/105

1 Minute Handstand Hold (or Plank)

Run 200 meters

For Time:

Row 1000 meters

100 Double Unders

60 Chest-to-Bar Pull-ups

50 Burpees

40 Push-Ups

Run 800 Meters

In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 16 minutes:

10 Push Press 95/65

12 Toes to Bar

14 Air Squats

“Class Workout”

For time:
Run 400 meters
21 deadlifts, 225/155
21 pull-ups
Run 400 meters
15 deadlifts, 225/155
15 pull-ups
Run 400 meters
9 deadlifts, 225/155
9 pull-ups

”Open Workout 20.3”

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

Tabata Row (Calories)

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Hang Power Clean (95/65)

Rest Minute

Tabata Wall Ball Shots 20/14