“Warm-up”

Every 90 seconds for 9 minutes: Squat Clean + 2 Front Squats.

Then:

5 Rounds for time of:

155/105 Pound Thruster, 5 reps

5 Ring Muscle-ups

Run 400 Meters

Reminder: We are running normal Saturday hours. 7:30am-9am open gym and 9am group class!

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

Row or Run 2000 meters

100 Box Jumps 24/20

100 Sit-ups

50 Clean and Jerks 115/75

100 Lunges

50 Wall Ball Shots 20/14

Reminder: Holiday Hours: Open Gym 7am-10am only!

5 Rounds for Time:

10 Toes to Bar

10 Squat Cleans 95/65

10 Burpees 

30 Double unders

3 Rounds For Time:

Run 800 meters

15 Power Snatches 115/80

30 Sit-ups 

Every 90 Seconds for 9 minutes: Back Squats x 3 Reps.

Then:

AMRAP in 16 Minutes of:

5 Chest to Bar Pull-ups

8 Push Jerks 115/80

13 Air Squats

Reminder: Holiday Hours: Open Gym 7-10am Only!

For Time:

20 Overhead Squats 95/65

10 Box-jump overs 24/20

15 Thrusters 95/65

10 Power cleans 185/125

10 Toes to bar

10 Burpee muscle ups

10 Toes to bar

10 Power clean 185/125

15 Thrusters 95/65

10 Box jump-overs

20 Overhead Squats 95/65

The Gym will be CLOSED today for Christmas!!! Wishing you all a Merry Christmas!!!!!

Reminder: Holiday Hours: Christmas Eve: Open Gym 7-10am Only!

“12 Days of Christmas”

*Follow the same structure as the song….for example:

1 Run

2 Power Cleans, 1 Run

3 Burpees, 2 Power Cleans, 1 Run

4 Box Jumps, 3 Burpees, 2 Power Cleans, 1 Run

etc…….

For Time (32 min Cap):

1 Run 100 Meters

2 Power Cleans 135/95

3 Burpees

4 Box Jumps 24/20

5 Push-ups

6 Pull-ups

7 Toes to Bar

8 KB Goblet Squats 53/35

9 KB Swings 53/35

10 Wall Balls 20/14

11 Deadlifts 135/95

12 Handstand Push-ups

AMRAP in 15 minutes of:

7 Burpees over Barbell

8 Hang Clean and Jerks 115/80

9 Box Jumps 30/24

2 Rounds for time of:

50 Push-ups
75 Sit-ups
50 Overhead Squat 75/55
75 Double-unders

On the minute every minute for 6 minutes: Deadlift x 2 reps.

Then:

For Time:

Run 800 meters

35 Pull-ups

15 Deadlifts 315/205

Run 600 meters

25 Chest to Bar Pull-ups

10 Deadlifts 315/205

Run 400 meters

15 Bar Muscle-ups

5 Deadlifts 315/205

Reminder: There will be NO open gym. Please join us for our regularly scheduled 9am class.

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

80 Wall Ball 20/14

30 Power Cleans 115/75

100 Double unders

60 Wall Ball 20/14

25 Power Cleans 135/95

100 Double unders

40 Wall Ball 20/14

20 Power Cleans 155/105

100 Double unders

For Time:

Row 750 meters

Then:

5 Rounds of:

15 Push Press 95/65

15 Strict High Knees

Run 200 Meters

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

Power Clean 185/125

Strict Pull-ups

Box Jump Overs 24/20

For Time:

Run 1 mile

40 Handstand Push-ups

45 Front Squats 135/95

50 Burpees

*Partition the Handstand push-ups, squats, and burpees as needed. Start with a mile run.

10 Rounds for time of:

5 Pull-ups
5 Push-ups

Rest 2 minutes:

5 Rounds for time of:

15 Sit-ups
10 KB Swings 70/53

Rest 2 minutes:

2 Rounds for time of:

25 Wall-ball shots, 20/14 lb. ball
25 Box jumps, 24/20 inch

On the minute every minute for 8 minutes: Power Snatch x 1-2 reps

Then:

4 Rounds for time of:

20 Power snatches 95/65
50 Double-unders

Reminder: NO Open Gym tomorrow due to our gymnastics clinic. See you at 9am for our regularly scheduled class.

In teams of two, with one partner working at time, alternate between movements to complete

10 Rounds total of:

10 Push Press (115/75)

20 Air Squats

8 Hang Power Cleans (115/75)

Tabata Row

Rest 1 minute

Tabata Toes to Bar

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata KB Swings 53/35

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

5 Rounds For Time

10 Squat Clean 115/80

10 Strict Handstand Push-ups

30 Double Unders

Run 200 meters