For time:

30 Burpees

30 Wall ball shots 20/14

21 Pull-ups

25 Wall ball shots

15 Pull-ups

20 Wall ball shots

9 Pull-ups

15 Wall ball shots

6 Pull-ups

10 Wall ball shots

3 Pull-ups

20 Burpees

4 Rounds for time:

Run 400 meters

12 Hang Power Snatch 95/65

20 Box Jumps 24/20

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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".

AMRAP in 17 minutes of:

Run 200 meters

7 Push Presses 135/95

8 Push Jerks 135/95

25 Double-unders

“Warm up”

Deadlift 3-3-3-3 (Perform a set of 3 every 90 seconds)

Then:

For time:

15-10-5 reps of:

Burpee Box Jump

Deadlift 225/155

Toes to Bar

Rest 2 minutes, Then:

10-8-6 reps of:

Burpee Box Jump

Deadlift 185/135

Toes to Bar

Reminder: Holiday Hours- Open Gym 7:30am-10am only!

10 Rounds for time:

10 Wall Ball Shots 20/14

5 Burpees 

10 Hang Power Cleans 95/65

5 Strict Pull-ups

For time:

Run 800 meters

20 Burpee Pull-ups

30 Hang Power Cleans 115/80

40 Wall Balls 20/14

50 Sit-ups

40 Pull-ups

30 KB Swings 53/35

20 Burpees

5 Rounds for time:

7 Power Clean and Jerks 135/95

21 Box Jumps

14 Strict High Knees

5 rounds for times of:

20 KB Swings 53/35

8 Burpees

12 Front Rack Lunges, 115/80 lbs

Rest 2 mins

5 Rounds for time of:

40 Double Unders

12 Strict Handstand Push-ups

20 Wall Balls Shots 20/14

For time:

Run 800 meters

25 Power Snatches 115/80

Run 800 meters 

50 Pull-ups

Run 800 meters

50 Single Arm Dumbbell Push Jerks

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

Deadlift 205/145 lbs

Weighted Push-up 35/15 

Toes-to-bar

AMRAP in 20 minutes of:

3 Bar Muscle-ups

5 Push-ups

8 Hang Power Clean 95/65

7 Rounds for time:

Run 200 meters

5 Squat Clean 135/95

6 Burpee Box Jumps 24/20

4 rounds, 1 min per station, for max reps of:

Row Calorie

Push Press, 115/80 lbs

Toes-to-bar

Plank Hold

Strict Pull-up

Rest

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time:

40 Wall Balls 20/14 lbs

30 Box Jumps 24/20

40 Wall Balls

30 Box Jumps 

20 Overhead Squats 95/65

50 Double Unders

20 Overhead Squats 

50 Double Unders

“Warm up”

Every minute on the minute for 7 Minutes: Power Clean x 2 reps.

Then:

4 rounds for time of:

10 Single Arm Alternating Devil Presses (choose weight)

20 Push-ups

5 Power Cleans 205/135

“Daniel”

For time:

50 Pull-ups

Run, 400 m

21 Thrusters, 95/65 lbs

Run, 800 m

21 Thrusters, 95/65 lbs

Run, 400 m

50 Pull-ups

For time:

Run 400 meters

30 Thrusters 95/65

15 Box Jumps 24/20

Run 400 meters

30 Hang Power Snatches 95/65

15 Box Jumps 24/20

Run 400 meters

30 Burpee Pull-ups

15 Box Jumps 24/20

Every 90 seconds for 9 minutes: Deadlift x 3 reps (build to a heavyish set of 3)

For time:

45 Deadlift 225/155

45 Hand Release Push-up

45 Burpee Over Barbell

• Partition reps and movements any way you want!