5 rounds for time of:

6 Squat Clean Thrusters 135/95

12 Push-ups

18 Box Jumps 24/20 

“PYRAMID DOUBLE HELEN”

For Time:

Run 1200 meters

63 Kettlebell Swings 53 lbs

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53 lbs

24 Pull-ups

Run 400 meters 

21 Kettlebell Swings 53 lbs

12 Pull-ups 

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

50 Hang Power Snatches 95/65

For Time:

100 Double unders

30 Dumbbell Snatches (choose weight)

50 Sit-ups

25 Burpees

50 Pull-ups

25 Hang Power Cleans 115/80

Run 400 meters

100 Double unders

Back Squat 3-3-3-3-3 at your 4 rep front squat max (perform a set every 90 seconds)

Then:

10 minutes of “Cindy”

AMRAP in 10 minutes:

5 Pull-ups 

10 Push-ups 

15 Air Squats

3 Rounds for Time:

Run 400 meters

10 Clean and Jerks 135/95

25 Wall Balls 20/14

*compare to February 16th

4 rounds of:

Power Snatches 75/55 pounds (Reps)

Box Jump 24/20 Reps)

Row (Calories)

Rest

In this workout you move from each of 3 stations after a minute.The clock does not reset or stop between exercises. This is a 3 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. You start at any station but stick with the same order you pick from round 1.

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

"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 800 meters

24 Shoulder Presses 95/65

20 Toes to Bar

Run 800 meters

21 Push Presses 115/80

18 Toes to Bar

Run 800 meters

18 Push Jerks 135/95

16 Toes to Bar

Front Squat 3-3-3-3-3 at your 6 rep front squat max.

Then:

AMRAP in 10 minutes of:

5 Deadlifts 225/155

10 Push-ups 

15 Air Squats 

For time:

70 Burpees

60 Sit-ups

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

3 Rounds for time:

Run 400 meters

15 Thrusters 95/65

10 Burpee Pull-ups

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

3 Rounds for time:

30 Hang Power Cleans 95/65

25 Goblet Squats 53/35

20 Pull-ups

50 Double-unders

For time:

Row or Run 1 mile

15 Squat Cleans 115/80

30 Toes to Bar

40 Double unders

12 Squat Cleans

20 Toes to Bar

40 Double unders

10 Squat Cleans

10 Toes to Bar

40 Double unders

5 Rounds for time:

10 Push Press 135/95

14 Weighted Box Step-over

20 Weighted Sit-ups

*choose your weight on the Step overs and Sit-ups 

Front Squat 4-4-4-4 at your 8 rep front squat max.

Then:

For time:

50 Wall Ball Shots 20/14

50 Toes to Bar

30 Burpees

Run 200 meters

3 Rounds for time of:

Run 400 meters 

15 Deadlifts 245/165

20 weighted push-ups 35/15

3 Rounds For Time:

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans 135/95 

*Modifications for ring muscle ups will be:

7 Bar muscle-ups or 25 kipping pull-ups 

3 rounds for time of:

Run 400 meters

15 Sumo Deadlift High-pulls 95/65 lbs

15 Thrusters 95/65 lbs