Outdoor Class WOD:

2 Rounds for Time:

Run 1000 m parking garage run (down and up down and up)

25 Hang Power Cleans

50 Air Squats

Beach WOD:

AMRAP 20:

Swim 100m

10 Burpees

20 Sit-ups

200m soft sand run

Strict press 5-5-5-5-5

WOD:

5 Rounds for Time:

15 Thrusters 75/55

12 Bent over rows 75/55

Run 200m

EMOM 7: Power Snatches X2 reps for quality

Class WOD:

18-15-12-9-6-3

Power Snatches

Sit-ups

*30 Double Unders in between rounds (eg:18-15-12-9-6-3)

EMOM 7: Power Snatches x 2 reps for quality

Outdoor WOD:

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

Power Snatches

Sit-ups

*30 Double-unders in between rounds

(eg:18-15-12-9-6-3)

Outdoor Workout:

3 Rounds for time:

Parking Garage Run (Down and Up)

21 KB Swings

21 Burpees

4 Rounds for time: 

Run 400 meters

8 Squat Clean Thrusters 135/95

16 Box Jumps 24/20

Beach WOD:

Swim 50 meters

25 Burpee Broad Jumps

Swim 50 meters

50 Walking Lunges

Swim 50 meters

75 Squats

Swim 50 meters

200 meters Soft Sand Run

Class WOD:

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

45 Shoulder to Overhead 135/95

60 Weighted Step-ups

45 Deadlifts 135/95

60 Push-ups

40 Hang Power Snatch 75/55

Run 1080 meters together (Camana Bay Hill Run)

On the minute every minute for 8 minutes:

Power Clean + Hang Squat Clean + Jerk

Then:

For time: 

50 Burpees

50 Sit-ups

50 Wall Ball Shots 20/14

50 Toes to Bar

30 Handstand Push-ups 

27-21-15-9 reps for time of:

Pull-ups

One Arm Alternating Dumbbell Snatches

Box Jumps 24/20

*choose load for snatches

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

Then:

"The Chief"

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

For Time:

Row 500 meters 

25 Hang Power Cleans 115/80

25 Burpees

Run 800 meters

25 Burpees

25 Hang Power Cleans 115/80

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

Then:

5 Rounds for Time:

8 Thrusters 135/95

12 Toes to Bar

30 Double Unders

In teams of two, with one partner working a time, complete five rounds each of the following:

Run 200 Meters

6 Push Jerks (155/105)

30 Sit-ups

For Time:

Run 1 mile

30 Power Snatches 115/80

30 Lateral Burpees over the Barbell

Run 800 meters

15 Power Snatches 115/80

15 Lateral Burpees over the Barbell

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

Then:

18-15-12-9-6-3

Chest to Bar Pull-ups

Squat Cleans 115/80

Handstand Push-ups

AMRAP in 16 minutes of:

10 Box Jumps

10 Kettlebell Swings 53/35

10 Weighted Lunges 53/35

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

Then:

For time:

Row 500 meters

100 Double-unders

50 Burpees

50 Toes to Bar

30 Weighted Push-ups 45/25

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

Then:

7 Rounds for time of:

185/125 Pound Front Squat, 3 reps

7 Strict Pull-ups

Reminder: Due to the Bar 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 the following for time:

Row 2000 meters

50 Burpee Box Jumps

75 Kettlebell Swings (53/35)

100 Sit-Ups

75 Push-Ups

50 Power Cleans (135/95)

Run 1 Mile