5 rounds, each round for time, of:

20 Wall Balls 20/14

16 Box Jump Overs 24/20

R Side Plank 30 secs

L Side Plank 30 secs

Rest 1 min between each round.

For time:

50 Row Calories

15 Squat Cleans 155/105

50 Toes-to-bars

15 Squat Cleans 155/105

5 rounds for time of:

40 Double Unders

12 Overhead Squats 95/65

20 Push-ups

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

5 rounds for time of:

10 Shoulder-to-Overheads 135/95

8 Burpee Box Jumps 24/20

24 AbMat Sit-ups

Just a reminder that the New Year 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.

"New Year Nutrition Challenge Workout"

For time:

60 Wall Balls 20/14

50 Pull-ups

40 Push Press 95/65

30 Burpees

21-15-9 reps, for time of:

Power Clean 135/95

Pull-up

Box Jump Over 24/20

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

Row Calorie

Burpee

Bent Over Barbell Row, 95/65 lbs

Plank Hold

Rest 1 minute

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

5 rounds, 1:30 each, for max reps of:

Run 100 meters (Run to end of parking lot and back)

Max reps in remaining time Wall Balls 20/14

Rest 1:30

*your score is total wall balls.

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Hang Power Snatch 105/70

Strict Handstand Push-up

Toes-to-bar

3 rounds for time of:

100 Double Unders

7 Squat Cleans 185/125

20 Burpee Pull-ups

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

100 Wall Ball 20/14

50 Burpees

50 Overhead Squats 95/65

50 Strict Pull-ups

120 Sit-ups

60 Pull-ups

5 rounds for time of:

10 Toes-to-bars

9 Power Snatches 95/65

14 Weighted Step-ups 53/35

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

Row Calorie

Front Rack Reverse Lunge, 115/80 lbs

Push-up

Rest 1 min

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

3 rounds for time of:

Run 400 meters

10 Clean & Jerks 135/95

Plank Hold 1 min

3 rounds for time of:

75 Single Unders

20 Pull-ups

40 Sit-ups

20 Burpees

Complete as many rounds as possible in 14 mins of:

4 Shoulder Press 95/65

6 Sumo Deadlift High-pulls 95/65

10 Front Squats 95/65

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

Row 1000 meter

50 Deadlifts 185/125

50 Pull-ups

50 One Arm Alternating Devils Press 50/35

75 Wall Ball Shots 20/14

30 Dealifts 185/125

Row 1000 meters

Every minute on the minute for 7 minutes: Thruster x 3 reps. (Build to a heavy set)

Then:

“Fran”

21-15-9 reps, for time of:

Thruster 95/65

Pull-up

10 rounds for time of:

Run 100 meters

10 Kettlebell Swings 70/53

10 Goblet Squats 70/53

7 Toes-to-bars

*the Run will be from inside the gym to the end of the parking lot and back.