3 rounds, each round for time, of:

10 Deadlifts 225/155 

20 Pull-ups

30 Wall Balls 20/14

20 Push-ups

10 Lateral Burpees Over Barbell

*Rest 3 mins between each round.

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

Complete as many rounds as possible in 21 mins of:

21/17 Row Calories

15 Power Snatches 75/55

9 Burpee Over Rowers

For time:

Run 800 meters

50 Sit-ups

15 Overhead Squats 115/80 

Run 400 meters

40 Toes-to-bars

12 Overhead Squats 115/80 

Run 200 meters

30 Sit-ups

9 Overhead Squats 115/80 

“Warm up”

Take 7 minutes and work up to a heavyish Clean and Jerk.

Then:

Complete as many rounds as possible in 10 mins of:

3 Power Clean & Jerks 195/130 

3 Ring Muscle-ups

“Filthy Fifty”

For time:

50 Box Jumps 24/20

50 Jumping Pull-ups

50 Kettlebell Swings 35/26

50 Walking Lunges

50 Knees-to-elbows

50 Push Press 45/35

50 Good Mornings (pvc)

50 Wall Balls 20/14

50 Burpees

50 Double Unders

5 rounds for time of:

5 Squat Clean Thrusters 135/95 

15 Push-ups

12 Box Jump Overs 24/20

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

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

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

Row 2000 meters or Run 1 mile

80 Wall Ball Shots 20/14

40 Toes to Bar

40 Dumbbell Snatches

40 Push-ups

200 Double unders

40 Push-ups

40 Dumbbell Snatches

40 Toes to Bar

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

5 Rounds for time:

Run 200 meters

9 Burpee Pull-ups

9 Clean and Jerks 95/66

“Warm Up”

Front Squat: 2-2-2-2-2-2

Then:

AMRAP in 15 minutes of:

15 Air Squats

15 Russian Kettlebell Swings 70/53

20 Sit-ups

“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 

For time:

Run 1 mile

-- then --

9 rounds of:

5 Deadlifts 225/155 

5 Strict Handstand Push-ups

Reminder: 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

In 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

3 rounds for time of:

Run 800 meters

20 Toes-to-bars

10 Deadlifts 245/165 

For 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.

3 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.

“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

As 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.