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

Then:

5 Rounds for time:

18 KB Swings 53/35

18 Lunges 53/35

12 Burpees

AMRAP in 18 Minutes of:

5 Toes to Bar

10 Push-ups

15 Sit-ups

For time:

Row 800 meters

9 Squat Snatch 115/80

12 Lateral Burpees over the Barbell

Run 1 mile

9 Squat Snatch 115/80

12 Lateral Burpees over the Barbell

50 Step-ups 24/20

9 Squat Snatch 115/80

12 Lateral Burpees over the Barbell

5 Rounds for time:

Run 400 meters

15 Pull-ups

30 Double unders

Every minute on the minute for 7 minutes. Clean and Jerk x 2 reps.

Then:

On a running clock for 12 minutes, complete the following:

1 Minute of Clean & Jerks (135/95)

1 Minutes of Air Squats

2 Minutes of Clean & Jerks (135/95)

2 Minutes of Air Squats 

3 Minutes of Clean & Jerks (135/95)

3 Minutes of Air Squats 

Score is total reps.

Class Workout:

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

Row 2000 Meters or Run 1 mile

40 Deadlifts 205/135

60 Burpees

30 Deadlifts

100 Air Squats

20 Deadlifts

60 Toes to Bar

Beach Workout:

For time:

400 Meter Soft Sand Run

Then:

5 Rounds of:

20 Lunges

12 Burpees

20 Sit-ups

Then:

Swim 200 meters

For Time:

20 Power Snatches 125/85

Then:

5 Rounds of:

10 Handstand Push-ups

10 Box Jump overs

15 Wall Ball Shots 20/14

Then:

20 Bar Muscle-ups

For Time:

15 Power Cleans 115/80

Run 200 meters

15 Push Jerks 115/80

Run 200 meters

15 Overhead Squats 115/80

Run 200 meters

15 Burpees

Run 200 meters

15 Chest to Bar Pull-ups

Run 200 meters

15 Box jumps 24/20

Run 200 meters

15 Squat Clean 115/80

Run 200 meters

6 Rounds for time:

15 KB Swings 70/53

30 Double-unders

10 Toes to Bar

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

Then:

3 Rounds, 1 Minute stations:

Row

Push-ups

Sit-ups

Hang Power Cleans 115/80

*score is total reps.

Front Squat: 3-3-3-3-3

Then:

5 Rounds for time:

15 Thrusters 75/55

12 Pull-ups

Run 150 Meters

Reminder: If you are not participating in the New Year Reset Challenge Workout, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

New Year Reset Challenge Workout:

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

Squat Clean 115/80

Burpee Box Jumps (24/20)

Pull-ups

For Time:

Run 800 meters

21 Power Snatches 95/65

21 Burpees

Run 400 meters

15 Power Snatches 95/65

15 Burpees

Run 200 meters

9 Power Snatches 95/65

9 Burpees

For Time:

Row 500 meters

100 Wall Ball Shots

50 Toes to Bar

AMRAP in 16 minutes of:

5 Barbell Bent Over Row 95/65

7 Push-ups

11 Box Jumps 24/20

4 Rounds for Time:

Run 800 meters

20 KB Swings 53/35

20 Weighted Lunges 53/35

30 Sit-ups

Front Squat: 5-4-3-2-2-2

Then:

“Jackie”

For Time

1,000 Meter Row

50 Thrusters (45/35 lb bar)

30 Pull-Ups

In teams of two, with one partner working at a time, complete the following for time:

3 Rounds of:

40 Toes to Bar

40 Burpees

30 Power Cleans 115/80

Shoulder Press 3-3-3-3-3

Then:

AMRAP in 15 minutes of:

2 Muscle-ups

6 Push Press 115/80

12 Air Squats

5 Rounds for time:

9 Deadlifts 225/155

15 Wall Ball Shots 20/14

21 Sit-ups