10 Rounds for time:

10 Wall Ball Shots 20/14

5 Burpees

5 Toes to Bar 

5 Clean and Jerks 115/80

Five Rounds of:

1 Minute of Box Jumps (24/20)

1 Minute of Dumbbell Snatches

1 Minute of Rowing 

Rest 1 Minute Between Rounds

“Warm up”

On the minute every minute for 7 minutes: Power Clean + Squat Clean + Hang Squat Clean.

*treat this complex like a warm up/skill building session not like a max out session.

Then:

"Badger"

Complete 3 rounds for time of:

95/65 Pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

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

100 Box Jumps

40 Overhead Squats 95/65

40 Burpees

100 Sit-ups

40 Burpees

40 Overhead Squats 95/65

AMRAP in 17 minutes of:

10 Push Jerks 115/80

15 Russian KB Swings 70/53

Run 200 meters 

For time:

Row 1000 meters

100 Double Unders

80 Wall Balls, 20/14 lbs

60 Sit-ups

40 Chest to Bar Pull-ups

20 Power Cleans 115/80

Every Minute on the Minute for 8 minutes: Power Snatch x 2 reps.

Then:

AMRAP in 10 Minutes of:

10 Hang Power Snatches 75/55

10 Push-ups

Pause Back Squats: 3-3-3-3-3 (3 second pause at bottom)

Then:

3 Rounds for Time:

50 Box Step-ups 24/20

15 Squat Cleans (135/95)

15 Burpee Pull-ups

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

For time:

Run 200 meters

35 Wall Ball Shots 20/14

Run 200 meters

25 Wall Ball Shots

Run 200 meters

15 Wall Ball Shots

Run 200 meters

25 Toes to Bar

Run 200 meters 

15 Toes to Bar

Run 200 meters

10 Toes to Bar

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

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

30 Power Snatches 95/65

40 Pull-ups

40 Box Jumps 24/20

30 Power Snatches 115/75

40 Pull-ups

Run 400 Meters

30 Power Snatches 95/65

40 Pull-ups

200 Double-unders

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.