"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 400 meters

30 Muscle Snatches 75/55

20 Pull-ups

Run 400 meters

15 Power Snatches 115/75

20 Pull-ups

Run 400 meters

10 Squat Snatches 135/95

20 Pull-ups

Shoulder Press 5-5-5-5-5 (take weight from floor)

(perform a set every 90 seconds)

Then:

AMRAP in 15 minutes of:

6 Push Jerks 135/95

10 Box Jumps 30/24

14 Air Squats

5 Rounds for time:

200 Meter medicine ball run (choose weight)

10 Burpees

5 Power Cleans 185/125

10 Rounds for time:

5 Thrusters 95/65

7 Toes to Bar

25 Double-unders 

For time:

Row 1000 meters
50 Hang Power Cleans 95/65
Run 800 meters
60 Wall Ball 20/14
50 Step-ups 24/20
45 Pull-ups

For Time:

Run 800 meters

50 KB Swings 53/35

100 Air Squats

30 Shoulder to Overhead 115/80

30 Burpees

15 Burpee Box Jump Overs 24/20

“Warm up”

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

Then:

AMRAP in 16 minutes of:

4 Squat Cleans 155/105

8 Strict Pull-ups

16 Sit-ups

5 Rounds for time:

35 Double-unders

20 Push-ups

12 Toes to Bar

“Nancy"

Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

“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.