5 rounds, each round for time, of:

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Push Jerks 135/95

3 Ring Muscle-ups

Rest 1 min between each round.

*score will be total time, but also keep track of round times to log also.

“Warm up”

Take 7 minutes and work up to a moderate Snatch. (This can be a power or squat snatch)

Then:

For time:

9 Power Snatches 115/80

12 Box Jump Overs 24/20

-Then-

7 Squat Snatches 115/80

12 Box Jump Overs 24/20

*in the main workout there is no rest between the 2 sections.

5 Rounds for time:

Run 200 meters

10 Burpees

15 KB Swings 70/53

3 Wall Walks

“Warm up”

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

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35 

30 Pull-ups

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

Run 800 meters

70 Dumbbell Snatches (choose weight)

70 Box Jump Overs 24/20

70 Burpees

60 Power Cleans 115/75

60 Toes to Bar

120 Sit-ups

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

For time:

Run 200 meters

20 Power Snatches 95/65

Run 200 meters

20 Toes-to-bars

Run 200 meters

20 Overhead Squats 95/65 

Run 200 meters

20 Burpee Pull-ups

Run 200 meters

20 Shoulder-to-Overheads 95/65

Run 200 meters 

20 Squat Cleans 95/65 

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

4 rounds for time of:

40 Double Unders

25 Wall Balls 20/14

20 Push-ups

21-18-15-12-9-6-3 reps, for time of:

Kettlebell Swing 53/35 

Burpee

Sit-up

3 rounds for time of:

Run 400 meters

12 Squat Cleans 155/105

15 Chest-to-bar Pull-ups

Just a reminder that the New Year Kickstart Nutrition Challenge retest will be tomorrow at 9am! We will start retaking measurements and weight at 8:30am. If you are not participating in the Challenge, please join us for Open Gym 7:30am to 9am.

“Kickstart Nutrition Challenge RETEST Workout”

For time:

100 Air Squats

50 Pull-ups

40 Push Press 95/65

30 Burpees

For time:

Row 60 Calories

Then:

5 Rounds of:

8 Deadlifts 225/155

16 Weighted Lunges 53/35

For time:

25 Toes-to-bars

Run 400 meters

25 Toes-to-bars

Run 800 meters

25 Toes-to-bars

Run 400 meters

20 rounds for time of:

5 Wall Balls 20/14 

5 Push-ups

1 Power Clean 205/145 

5 Rounds for time:

6 Chest to Bar Pull-ups

3 Bar Muscle-ups

18 Burpees 

“Warm up”

On the minute every minute for 7 minutes: Shoulder Press x 2 reps.

Then:

“Jack”

Complete as many rounds as possible in 20 mins of:

10 Push Press 115/80 

10 Kettlebell Swings 53/35

10 Box Jumps 24/20 

*for the warm up….weight will be lifted from the floor not the rack.

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

3 Rounds of:

Run 400 meters (together)

30 Burpee Pull-ups

30 Deadlifts 205/135

3 rounds, each round for time, of:

75 Double Unders

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3 mins between each round.

8 rounds for time of:

100 meter Single Arm Farmers Walk, 53/35 

8 Hang Power Snatches, 95/65 

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

Row Calorie

Front Rack Lunge 95/65 

Plank Hold

Pull-up

Box Jump, 24/20

Rest 1 min

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

*you can start at any station and complete in order from there.