“Warm up”
Every minute on the minute for 5 minutes:
Shoulder Press x 3 reps.
Then:
5 rounds for time of:
40 Double Unders
10 Toes-to-bars
8 Push Jerks 135/95
Read MoreFor time:
Run 1 mile
-- then --
9 rounds of:
5 Deadlifts 225/155
5 Strict Handstand Push-ups
Read MoreReminder: There will be NO 8:30am class tomorrow!
Pause Back Squats: 3-3-3-3-3-3-3 ( pause 2 seconds at bottom… perform a set every 60-90 seconds)
Then:
Complete as many rounds as possible in 10 mins of:
7 Thrusters 95/65
7 Lateral Burpee Over Bars
7 Strict Pull-ups
Read MoreIn teams of 2, with 1 partner working at time, complete for time:
For time:
3 Rounds of:
30 Hang Squat Cleans 95/65
30 Pull-ups
30 Burpees
Then:
Run 400 meters (together)
60 Hang Power Snatches 95/65
120 Sit-ups
60 Box Jumps 24/20
Read MoreFor 5 cycles: AMRAP in 3 mins of:
5 Overhead Squats, 95/65 lbs
10 Push-ups
8 Bent Over Barbell Rows, 95/65 lbs
Rest 1 min between each cycle. For each cycle continue the AMRAP.
Read More3 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Dumbbell Clean & Jerk (choose load and alternate as needed)
Sit-up
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Read More“Warm up”
On the minute every minute for 7 minutes: Squat Clean: 1-2 reps.
Then:
5 Rounds for time:
9 Front Squats 115/80
12 Toes to Bar
15 Box Jump Overs 24/20
Read MoreAs many reps as possible in 12 mins of:
2 Weighted Push-ups 35/15
2 Burpees
2 Hang Power Cleans 135/95
4 Weighted Push-ups 35/15
4 Burpees
4 Hang Power Cleans 135/95
6 Weighted Push-ups 35/15
6 Burpees
6 Hang Power Cleans, 135/95 lbs ... Continue adding 2 reps each round to each movement until time expires.
Read MoreIn teams of 2, with 1 partner working at a time, complete the below for time:
100 Box Jumps 24/20
50 Deadlifts 205/135
100 Wall Balls 20/14
50 Burpees
100 Lunges
Run 800 meters (together)
Read MoreFor time:
60 Row Calories
-- then --
5 rounds of:
9 Power Snatches 95/65
9 Strict Pull-ups
Read More5 rounds, each round for time, of:
Run 200 meters
12 Toes-to-bars
18 Push-ups
Rest 2 mins between each round.
Read MoreFor time:
21 Hang Power Clean & Jerks 115/80
15 Burpee Box Jumps 24/20
15 Hang Power Clean & Jerks
12 Burpee Box Jumps
9 Hang Power Clean & Jerks
9 Burpee Box Jumps
6 Hang Power Clean & Jerks
6 Burpee Box Jumps
3 Hang Power Clean & Jerks
3 Burpee Box Jumps
Read More“Warm up”
Take 8 minutes and work up to a heavyish Squat Clean.
Then:
Complete as many rounds as possible in 12 mins of:
2 Squat Cleans 185/125
12 Wall Balls 20/14
12 Weighted Sit-ups
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
Camana Bay Hill Run (together)
80 Kettlebell Swings 53/35
60 Burpee
40 KB Goblet Squats (40 each)
20 Strict Pull-ups (20 each)
Read MoreTabata 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.
Read MoreFor time:
Row 1000 meters
20 Power Snatches 115/80
50 Double-unders
Run 800 meters
25 Power Snatches 95/65
100 Double-unders
Read More5 rounds for time of:
12 Weighted Box Step Overs 53/35, 24/20 in
12 Toes-to-bars
12 Handstand Push-ups
Read MoreFront Squat 3-3-3-3-3
Then:
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads 135/95
5 Burpees
15 Sit-ups
Read More