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

30 Hang Power Clean and Jerk 115/80

60 Wall Ball Shots 20/14

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

Run 800 meters (together)

5 Rounds for time:

Run 400 meters

6 Bar muscle-ups

30 Sit-ups

18-15-12-9-6-3 reps for time of:

Power Snatches 115/80

Box Jumps 24/20

Strict Handstand Push-ups 

5 Rounds for time:

10 Burpees Pull-ups 

50 Double unders

20 Wall Ball Shots 20/14

Every minute on the minute for 8 minutes: 1 Clean + 1 Squat Clean + 2 Front Squats.

Then:

12 Minute AMRAP of:

Run 100 meters

5 Squat Cleans 135/95

14 Alternating 1 Arm Dumbbell Snatches

*choose your own weight for db snatches.

5 Rounds for time:

15 Push Jerks 115/80

15 Pull-ups

Run 200 meters

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

Row 2000 Meters or Run 1 mile

40 Deadlifts 205/135

40 Burpee Pull-ups

30 Deadlifts

100 Box Jumps 24/20

20 Deadlifts

60 Toes to Bar

3 rounds for time of:

Run 400 meters

15 Power Snatches 95/65

10 Alternating Single Arm Dumbbell Man Makers

*choose your own weight for the man makers

Tabata This!

Tabata Row Calorie

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

3 rounds for time of:

20 Power Cleans 135/95 

20 Burpees

Run 800 meters

5 rounds for time of:

18 Box Jumps 24/20 

12 Strict Handstand Push-ups

14 Toes-to-bars

Back Squat: 5-5-5-5-5 (complete 1 set every 90 seconds)

Then:

AMRAP in 12 minutes of:

15 Wall Balls 20/14

5 Squat Snatches 115/80

3 Ring Muscle-ups 

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

For Time:

Row 1600 Meters

50 Power Snatches 95/65

100 Wall Balls

70 Weighted Box Step Overs

Run 800 meters

50 Overhead Squats 95/65

“Running Annie”

For time:

Run 1 mile

Then:

50-40-30-20-10 reps of:

Double Unders

Ab Mat Sit-ups

Then: 

Run 1 mile

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

Deadlift, 225/155 lbs

Lateral Burpee Over Bar

Toes-to-bar

For 5 cycles:

AMRAP in 3 mins of:

15 Pull-ups

20 Push-ups

25 Sit-ups

30 Air Squats

10 Push Jerks, 135/95 lbs

Rest 2 mins between each cycle.

For each cycle don’t restart the AMRAP pick up where you left off….

3 rounds for time of:

10 Squat Cleans 135/95 

20 Box Jumps 24/20 

Run 200 meters

The Gym will be CLOSED today due to the public holiday. We will resume normal hours on Tuesday January 3rd.

In teams of 2, with 1 partner working at time, alternate between movements to complete:

10 Rounds total of:

10 Push Press (115/75)

20 Air Squats

9 Hang Squat Cleans (115/75)

5 Rounds for time:

15 Toes to Bar

40 Double-unders

10 Power Cleans 135/95