30-20-10 reps, for time of:

Hang Power Snatch 75/55 lbs

Lateral Burpee Over Bar

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

Row Calorie

Back Squat, 135/95 lbs

Strict Pull-up

Rest 1 min

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

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

30 Power Cleans 135/95

80 Toes to Bar

30 Power Cleans

100 Sit-ups

30 Power Cleans

120 Push-ups

5 rounds for time of:

3 Wall Walks

100 Single Unders

10 Hang Squat Cleans 95/65

5 rounds for time of:

100 meter One Arm Kettlebell Farmers Carry, pick load

14 Weighted Step-ups 24/20, pick load

14 Burpees

Tabata Row Calorie

Rest 1 min

Tabata Wall Ball, 20/14 lbs

Rest 1 min

Tabata Deadlift, 185/125 lbs

Rest 1 min

Tabat Sit-up

You can start at any station! 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.

Bench Press 10-10-10-10 (Perform a set every 2 minutes)

Then:

5 rounds for time of:

14 Single Dumbbell Hang Clean-to-Overheads, pick load

6 Bar Muscle-ups

Front Squat 3-3-3-3-3 (perform a set of 3 every 90 seconds)

Then:

Complete as many rounds as possible in 10 mins of:

3 Squat Cleans 165/115

9 Toes-to-bars

25 Double Unders

Reminder: Due to the Meals on Wheels fundraiser event there will be No Open Gym or 9am class!

In 1 hour, in teams of 3 with 1 partner working at a time, complete as many reps as possible of:

Burpee Box Step-up overs

5 rounds, each round for time, of:

Run 100 meters

9 Deadlifts 205/135

10 Strict Handstand Push-ups

Rest 2 mins between each round.

5 rounds for time of:

10 Reverse Lunges 115/80

9 Strict Pull-ups

8 Sumo Deadlift High-pulls 115/80

For time:

Row 60/50 Calories

Then:

4 Rounds of:

15 Push Jerks 95/65

20 Russian KB Swings 70/53

50 Double unders

For 5 cycles: AMRAP in 3 mins of:

4 Power Cleans 135/95

12 Sit-ups

6 Burpees

Rest 1 min between each cycle. For each cycle continue the AMRAP.

“Smurph”

For time:

Run 800 meters

50 Pull-ups

100 Push-ups

150 Air Squats

Run 800 meters

Or

“Murph”

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

Wear a 20-lb weight vest (men) or 14-lb vest (women) if available. You may partition the pull-ups, push-ups, and squats as needed. A common strategy is 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (known as the “Cindy” format).

In teams of 2, with 1 partner working at a time, split the work below as evenly as possible......

5 rounds, 4 mins each, for max reps of:

Row 500/400 meters

16 Burpees

Max reps in remaining time: Front Squats 115/80

Rest 2 minutes between rounds.

*score is front squats

7 rounds for time of:

Run 100 meters

9 Hang Power Snatches 95/65

10 Pull-ups

“Warm up”

Every minute on the minute for 7 minutes: Deadlift x 3 reps. (Work up to around 75-80 percent effort)

Then:

Complete as many rounds as possible in 15 mins of:

9 Deadlifts, 155/105 lbs

12 Hand Release Push-ups

20 Goblet Squats, 53/35 lbs

For time:

30 Toes-to-bars

24 Dumbbell Snatches, pick load

18 Weighted Step-ups, pick load

24 Toes-to-bars

18 Dumbbell Snatches, pick load

16 Weighted Step-ups, pick load

18 Toes-to-bars

12 Dumbbell Snatches, pick load

14 Weighted Step-ups, pick load

21-15-9 reps, for time of:

Push Press 135/95

Burpee Box Jump Over 24/20

Reminder: Holiday Hours: OPEN Gym 7:30am-10am ONLY.

5 Rounds for time:

30 Air Squats

10 Hang Power Cleans 135/95

16 Weighted Sit-ups (choose load)