“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

*400 meter run is to the stop sign and back.

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

200 Double unders

10 rounds for time of:

7 Power Cleans 95/65

7 Front Squats 95/65

7 Push Jerks 95/65

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

Row Calorie

AbMat Sit-up

Burpee Pull-up

Rest 1 min

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

5 rounds for time of:

100 meter One Arm Kettlebell Farmers Carry 53/35

15 Box Jump Overs 24/20

20 Wall Balls 20/14

*KB carry is to the end of the driveway and back.

Every minute on the minute for 7 minutes: Power Clean and Jerk x 2 reps.

Then:

Complete as many rounds as possible in 12 mins of:

21 Kettlebell Swings 53/35

15 Kettlebell Reverse Lunges 53/35

7 Push Jerks 145/100

For time:

60 Row Calories

50 Weighted Step-ups (choose load)

40 Handstand Push-ups

30 Burpees

20 Squat Cleans, 115/80 lbs

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

Row 100 Calories

60 Burpees

150 Air Squats

80 Push Presses 95/65

120 Sit-ups

60 Pull-ups

5 rounds, 2 mins each, for max reps of:

Run 200 meters

Max reps in remaining time Power Snatches 95/65

9 rounds for time of:

5 Thrusters 95/65

5 Toes-to-bars

Plank Hold 30 seconds

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

Kettlebell Swing 53/35

Burpee

Sit-up

3 rounds for time of:

15 Strict Pull-ups

20 Weighted Box Step-ups 24/20 (choose load)

30 Push-ups

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

3 Rounds for time:

10 Power Cleans 135/95

8 Burpee Box Jumps 24/20

24 Wall Balls 20/14

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

Row 100 Calories

60 Burpees

150 Air Squats

80 Push Presses 95/65

80 KB Swings 53/35

60 Toes to Bar

5 rounds for time of:

75 Single Unders

12 Overhead Squats 95/65

10 Strict Handstand Push-ups

4 rounds for time of:

Run 200 meters

18 Pull-ups

30 AbMat Sit-ups

30 rounds for time of:

4 Wall Balls

3 Push-ups

1 Power Clean 205/135

10 rounds for time of:

8 Ground-to-Overheads 95/65

8 Lateral Burpee Over Bars

For time:

Row 1000/800 meters

50 Thrusters, 75/55 lbs

30 Chest-to-bar Pull-ups

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

90 Wall Ball Shots 20/14

30 Power Snatches 95/65

60 Box Jumps

30 Power Cleans 95/65

50 Burpees

90 Weighted Step ups 35/26