Every minute on the minute for 8 minutes: Power Snatch + Overhead Squat

Then:

For time:

50 Squat Snatches 95/65 

50 Burpees

50 Double Unders

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

Then:

Complete as many rounds as possible in 15 mins of:

2 Power Cleans 205/135 

4 Strict Handstand Push-ups

16 AbMat Sit-ups

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

30 Power Cleans 135/95

100 Wall Ball Shots 20/14

30 Power Cleans

100 Sit-ups

30 Strict Burpees 

100 Box Jumps 24/20

5 rounds for time of:

Run, 200 m

5 Squat Clean Thrusters, 155/105 lbs

5 Bar Muscle-ups

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

Row Calorie

Weighted Step-ups 24/20

Handstand Push-ups

Dumbbell Snatches

Rest 1 min

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

3 rounds for time of:

Run 800 meters

15 Power Cleans 165/115

50 Sit-ups

5 rounds for time of:

12 Thrusters 95/65 

12 Burpees

9 Strict Pull-ups

For time:

Row 1000 meters

60 Push Jerks 95/65 

50 Toes-to-bars

40 Hang Power Snatches 75/55 

30 Box Jump Overs 24/20

20 Overhead Lunges 45/25 

100 Double Unders

Reminder: 12 Week Lifestyle Reset Challenge Workout Retest at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

“12 Week Lifestyle Reset Challenge”

For Time:

20 Power Cleans 135/95

20 Burpees

25 Pull-ups

15 Power Cleans

15 Burpees

20 Pull-ups

10 Power Cleans

10 Burpees

15 Pull-ups

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Reminder:  There will be NO 6:15pm class tomorrow!

Complete as many rounds as possible in 12 mins of:

12 Kettlebell Swings 53/35

12 Kettlebell Squats 53/35

12 Single Arm Kettlebell Push Press 53/35

Every minute on the minute for 8 minutes: Clean and Jerk x 1 rep.

Then:

5 rounds for time of:

12 Chest-to-bar Pull-ups

10 Power Cleans 155/105

3 rounds for time of:

Run 400 meters

12 Deadlifts - 1 x bodyweight

21 Box Jumps 24/20

4 rounds for time of:

Run 200 meters

25 Wall Balls 20/14 

8 Power Snatches 115/80 

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)

“The Ghost”

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

Row Calorie

Burpee

Double Under

Rest 1 min

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

For time:

8 Squat Cleans 185/125 

16 Burpees

24 Kettlebell Swings 70/53 

32 Walking Lunges

40 Handstand Push-ups

32 Walking Lunges

24 Kettlebell Swings 70/53 

16 Burpees

8 Squat Cleans 185/125 

For time:

Row 60 Calories

Then: 5 Rounds of:

5 Power Clean 165/115

14 Weighted step-ups

10 Strict Pull-ups

Complete as many rounds as possible in 14 mins of:

6 Hang Squat Snatches 95/65 

10 Push-ups

10 Toes-to-bars

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

3 rounds for time of:

Run 800 meters

30 Wall Balls 20/14

15 Chest-to-bar Pull-ups