For Time:

30 Pull-ups

30 Overhead Squats 95/65

30 Sit-ups

20 Bar Muscle-ups

25 Front Squats 135/95

30 Sit-ups

10 Ring Muscle-ups

50 Air Squats

30 Sit-ups

Three rounds of:

Double unders
Lunges
Push Press 75/55
Box Jumps 24/20
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For Time:

Run 800 meters

14 Deadlifts 315/205

22 Burpees

Run 400 meters

10 Deadlifts 315/205

16 Burpees

Run 200 meters

8 Deadlifts 315/205

10 Burpees

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Score is Total Reps

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

Then:

5 Rounds for Time:

8 Strict Handstand Push-ups

7 Power Cleans 155/105

15 Box Jumps 24/20

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

Camana Bay Hill Run (together)

100 Dumbbell Snatches

100 Box Jumps

100 Pull-ups

50 Power Cleans 115/75

4 Rounds for Time:

13 Burpee Pull-ups

17 Back Squats 135/95

200 Meter Medicine Ball Run 20/14

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

Power Snatches 95/65
Push-ups

For Time:

50 Wall Ball Shots 20/14

Run 400

40 Toes to Bar

30 Burpees

50 Lunges

70 Sit-ups

50 KB Swings 53/35

3 Rounds for Time:

Run 800 meters

60 Second Plank Hold

50 Double unders

10 Deadlifts 275/185

For Time:

9-6-3 reps of:

Squat Clean 185/125

Ring Muscle-ups

Rest 3 minutes, then:

12-9-6 reps of:

Thrusters 135/95

Chest to Bar Pull-ups

Rest 3 minutes, then:

15-12-9 reps of:

Weighted Step-ups

Pull-ups

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

50 Burpees

50 Thrusters 95/65

50 Pull-ups

Run 800 meters

50 Deadlifts 165/115

100 Sit-ups

100 Lunges

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Push-ups
9 Squats

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

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

* After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

For Time:

Run 1 mile

20 Squat Snatches 120/85

30 Box Jumps 24/20

30 Pull-ups

50 KB Swings 53/35

50 Sit-ups

Every minute on the minute for 7 minutes: Power Clean x 1-2 reps.

Then:

AMRAP in 15 minutes of:

30 Double unders

15 Power Cleans 115/80

30 Double unders

15 Toes to Bar

Reminder: Due to the storm, our morning classes will be cancelled and our first class will be at 12:00pm followed by our regularly scheduled classes.

3 Rounds for Time:

35 Wall Ball Shots

15 Deadlifts 205/155

15 Burpees

5 Rounds for Time:

8 Clean and Jerks 135/95

25 Step-ups

6 Ring Muscle-ups

“Back To School Nutrition Challenge” Retest:

AMRAP in 15 minutes of:

7 Push-ups

12 Wall Ball Shots 20/14

5 Power Cleans 115/80

Shoulder Press 3-3-3-3-3

Then:

5 Rounds for Time:

10 Push Press 135/95

7 Overhead Squat 135/95

7 Burpees

15 Box Jumps 24/20

AMRAP in 15 minutes of:

Run 200 meters

30 Double-unders

10 Toes to Bar

15 Sit-ups