“Warm up”

On the minute every minute for 7 minutes: Deadlift x 3 reps.

Then:

For Time:

15 Lateral Burpees over the Barbell

10 Power Snatches 115/80

12 Lateral Burpees over the Barbell

8 Power Snatches

9 Lateral Burpees over the Barbell

6 Power Snatches

6 Lateral Burpees over the Barbell

4 Power Snatches

3 Lateral Burpees over the Barbell

2 Power Snatches

Reminder Holiday Hours: Open Gym 8am-10am only.

For Time:

Row 1000 meters

30 Thrusters 45/35

25 Pull-ups

Run 800 meters

30 Thrusters 45/35

25 Pull-ups

400 meter Kettlebell Farmers Walk

30 Thrusters 45/35

25 Pull-ups

Reminder: Due to the Gymnastics clinic there will be NO open gym. Please join us for our regularly scheduled 9am class.

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

For Time:

Run 1 mile

15 Squat Cleans 135/95

40 Push-ups

Run 800 meters

12 Squat Cleans

30 Push-ups

Run 400 meters

9 Squat Cleans

20 Push-ups

5 Rounds for time:

15 Push Press 105/75

24 Sit-ups

12 Burpees

For time:

30 Toes to Bar

30 Power Cleans 135/95

90 Double-unders

30 Overhead Squats 95/65

30 Pull-ups

4 Rounds for Time:

Run 400 meters

25 Wall Ball 20/14

10 Power Snatch 95/65

On the minute every minute for 7 minutes: Power Clean + Squat Clean + 2 Front Squats.

Then:

AMRAP in 15 minutes of:

5 Deadlifts 225/155

4 Ring Muscle-ups

15 Box Jumps 24/20

*modifications for the muscle-ups will be 5 Bar muscle-ups, 8 Chest to Bar pull-ups, or 10 Kipping pull-ups.

Reminder: If you are not participating in the 2022 New Year Nutrition Challenge, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

2023 New Year Nutrition Challenge Workout:

For time:

30 Burpees

30 Pull-ups

30 Toes to Bar

30 Push Press 95/65

30 Power Clean 135/95

Run 400 meters

Three 5-minute rounds of:

200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings 53/35

Rest 2 minutes between rounds.

For time:

100 Double-unders

50 Squat Cleans 95/65

50 Handstand Push-ups

100 Double-unders

3 rounds for time of:

Run 800 meters

21 Kettlebell swings 53/35

21 Thrusters 95/65

21 Pull-ups

Three rounds of:

Double unders

Lunges

Push Press 75/55

Box Jumps 24/20

Row (Calories)

Rest

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.

Every 90 Seconds for 9 minutes: 1 Power Clean + 4 Front Squats.

Then:

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

Power Clean and Jerk 115/80

Toes to Bar

For time:
30 Pull-ups
400 meter run
95/65pound Thruster, 15 reps
800 meter run
95/65 pound Thruster, 15 reps
400 meter run
30 Pull-ups

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift 185/125

Burpee Box Jump Overs 24/20

*the burpee box jump overs are NOT box facing.

For time:

50 Toes to Bar

Run 800 meters

Then:

3 Rounds of:

15 Shoulder to Overhead 115/80

50 Double unders

Then:

25 Toes to Bar

AMRAP in 15 minutes of:

4 Front Squats 135/95

8 Handstand Push-ups

16 Sit-ups

3 Rounds for time:

Run 400 meters

21 Power Snatches 75/55

12 Burpee Pull-ups

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

“Jackie”

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.