Complete as many rounds in 20 minutes as you can of:

Run 200 meters

Sumo deadlift highpull 95/65 pounds, 21 reps

Pull-ups 15 reps

In teams of 2, with 1 partner working at a time, alternate rounds to complete as many rounds as possible in 15 minutes of:

6 Squat Clean 135/95

9 Toes-to-Bar

12 Box Jumps (24/20)

Back Squat 5-5-5-5

Then:

5 Rounds for time of:

Overhead walking lunges, 50 feet 45/25

21 Burpees

3 Rounds for time

Run 800 meters

10 Power Snatches 125/85

20 Toes to Bar

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata box jump

Rest 1 minute

Tabata push press

Rest 1 minute

Tabata sit-up

Shoulder Press 3-3-3-3-3

Then:

3 Rounds for time:

25 KB Swings 53/35

25 Push-ups

25 Pull-ups

5 Rounds for time of:

Run 400 meters

12 Power Clean 135/95

20 Wall Ball Shots 20/14

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.

”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

"Tommy V"

For time:

115/75 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115/75 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115/75 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

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

Then: 

For Time:

Row 1000 meters

Run 400 meters

50 Double unders

Run 400 meters 

50 Weighted Step-ups

Run 400 meters

50 Double unders

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