3 Rounds for time:

Run 400 meters

20 Toes to Bar

15 Deadlifts 185/125

5 rounds for time of:

14 Overhead Lunges 45/25 lbs

18 Burpees

22 Sit-ups

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

Row Calorie

Power Snatch 75/55

Overhead Squat 75/55

Push-up

Rest 1 min

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

If you snatched today during the ground to overhead….YES you are snatching again 👍🏽

For time:

50 Double Unders

40 Single Arm Kb Thruster (L) 53/35

30 Box Step-ups 24/20

20 Ground-to-Overheads 95/65

10 Ring Muscle-ups

20 Ground-to-Overheads 95/65

30 Box Step-ups 24/20

40 Single Arm Kb Thruster (R) 53/35

50 Double Unders

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

Row or Run 1 mile

50 Power Cleans 115/80

60 Burpees

100 Lunges

50 Power Snatches 75/55

100 Sit-ups

150 Air Squats

5 rounds for time of:

20 Wall Balls 20/14

10 Strict Pull-ups

6 rounds for time of:

7 Deadlifts 225/155

7 Strict Handstand Push-ups

7 Lateral Burpee Over Barbells

For time:

60/50 Row Calories

-- then --

5 rounds of:

10 Toes-to-bars

10 Box Jump Overs 24/20

Plank Hold, 1 min

3 rounds for time of:

Run 400 meters

15 Power Snatches 105/80

50 AbMat Sit-ups

For time:

10 Weighted Push-ups, 25/10 lbs

10 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

9 Weighted Push-ups, 25/10 lbs

9 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

8 Weighted Push-ups, 25/10 lbs

8 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

7 Weighted Push-ups, 25/10 lbs

7 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

6 Weighted Push-ups, 25/10 lbs

6 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs and so on……….

*the thruster reps will always be 3 after every set of push ups and chest to bars.

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

90 Deadlifts 185/125

80 Toes to Bar

70 Hand Release Push-ups

60 Second Plank Hold (complete together)

50 Weighted Box Step ups (choose weight)

40 Hang Power Cleans 135/95

For time:

Row 800 meters

80 Sit-ups

60 Wall Balls 20/14

40 Pull-ups

8 rounds, each round for time, of:

3 Hang Power Snatches 95/65

3 Burpees

6 Front Squats 95/65

6 Push-ups

9 Shoulder-to-Overheads 95/65

9 Air Squats

Rest 30 secs between each round.

3 Rounds for time:

Run 200 meters

15 Sumo Deadlift high pulls 95/65

12 Burpee Pull-ups

Take 12 minutes and work up to a heavy Clean and Jerk

Then:

Complete as many rounds as possible in 12 mins of:

9 Strict Handstand Push-ups

7 Toes-to-bars

5 Squat Cleans 95/65

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

3 rounds for time of:

25 Wall Balls 20/14

25 Kettlebell Swings 53/35

25 Box Jumps 24/20

In teams of two, complete for Time:

100 Box Jump 24/20

100 Jumping Pull-ups

100 KB Swings 35/26

100 Double Unders

100 ABMAT Sit-ups

100 Push Presses 45/35

80 Deadlifts 135/95

100 Air Squats

100 Burpees

100 Lunges

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

Row Calorie

Wall Ball, 20/14 lbs

Strict Pull-up

Rest 1 minute

For time:

2-4-6-8-10-8-6-4-2 reps of:

Hang clean 115/80

Toes to Bar

Perform 20 Double unders after each round

Please note, we will be running our normal classes tomorrow, starting at 5:30am. 

24-21-18-15-12 reps, for time of:

Dumbbell Snatch

Box Jump Over 24/20