5 rounds for time of:

10 Thrusters 115/80 lbs

10 Burpee Box Jumps 24/20

Shuttle Run, 200 meters

Every 3 minutes for 8 rounds (1:1 work–rest):

Odd rounds:

15 toes-to-bar

45 double-unders

Even rounds:

Row 15/12 calories

45 double-unders

*Each interval should take no longer than 90 seconds; rest for the remainder of the 3-minute window.

3 rounds for time of:

20 Pull-ups

15 Squat Cleans 115/80

40 AbMat Sit-ups

In 12 minutes, find a heavy 2 rep Hang Power Snatch.

– This should be heavyish, but not a 1 rep max.

Then:

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

Hang Power Snatches 95/65

– Perform 25 Double Unders after each round.

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

70 Dumbbell Lunges 50/35

70 Calories on any machine

70 Chest-to-Bar Pull-ups

70 Calories on any machine

70 Burpees over Dumbbell

70 Calories on any machine

Back Squat 5-5-5-5-5

Then:

AMRAP 1 min:

*Max reps back squat @80% of today’s heaviest set of 5 reps

Finisher

2 Rounds for time:

1 Arm Kettlebell Farmers Walk 100 meters

25 Wall Balls

AMRAP in 18 minutes of:

12 Hang Power Cleans (95/65)

15 Box Jumps (24/20)

9 Toes-to-Bar

Warm up:

Every 2 minutes for 10 minutes:

2 Deadlifts

Then:

“Diane”

21-15-9 reps for time:

Deadlifts 225/155

Handstand push-ups

For time:

Run 800 meters

100 Double Unders

15 Strict Pull-ups

Run 400 meters

75 Double Unders

12 Strict Pull-ups

Run 200 meters

50 Double Unders

9 Strict Pull-ups

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

2-4-6-8-10-8-6-4-2 reps for time:

Burpees

Kettlebell Thrusters 53/35

4-8-12-16-20-16-12-8-4

Sit-ups

*Use one kettlebell only, switching sides as needed.

Start with 2 Burpees, 2 KB Thrusters, and 4 Sit-ups,

then move to 4 Burpees, 4 KB Thrusters, 8 Sit-ups,

6, 6, 12, and so on — climbing up the ladder to 10/20 and then back down.

In Team of 2, with 1 partner working at a time, as many rounds as possible in 20 mins of:

50 Calories on any machine

60 Push press 45/35

50 Kettlebell Swings 53/35

60 Box Jumps 24/20

On a 2 minute clock:

20 Hang Power Snatches 105/70

Max Toes-to-bar in the remaining time

-Rest 2 minutes-  

On a 2 minute clock:

15 Hang Power Snatches

Max Toes-to-bar in the remaining time

-Rest 2 minutes-  

On a 2 minute clock:

10 Hang Power Snatches

Max Toes-to-bar in the remaining time

-Rest 2 minutes-  

On a 2 minute clock:

5 Hang Power Snatches

Max Toes-to-bar in the remaining time

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

Row Calorie

Sit-ups 

Front Squats 165/115

Rest 1 min

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

For time:

10-8-6-4-2

Power Clean 155/105

– Each set must be unbroken Touch and go

– Run 400 meters between sets

For time:

40 Box Jumps over 24/20

40 Air Squats

40 Hand-release Push-ups

30 Box Jumps over

30 Air Squats

30 Push-ups

20 Box Jumps over

20 Air Squats

20 Handstand Push-ups

Complete as many rounds as possible in 10 mins of:

9 Alt. Dumbbell Snatch 50/35

3 lateral burpees over the Dumbbell

6 Strict Pull-ups

Finisher

Every minute on the minute for 5 cycles of:

30 sec Hang on a bar

30 sec 2 Heavy Dumbbells/Kettlebells Hold

In Team of 2, with 1 partner working at a time, 3 rounds for time of:

30 Power Cleans 95/65

30 Pull-ups

Run 800 meters

– Athletes run together and split the cleans and pull-ups anyhow

In Team of 2, with 1 partner working at a time, as many round as possible in 20 minutes of:

10 Push-ups*

31 Pumpkin Russian Twists

10x 100 meter Pumpkin Shuttle Run

31 Pumpkin Box Step ups  (20 inch for everyone)

10 Pumpkin Sit-ups

31 Dumbbell Hang Clean-to-overheads*

Split anyhow

*When 1 is doing the movement the other is holding the pumpkin

Use a medicine ball (20/14) as your pumpkin

“Warm-up”

Every minute on the minute for 7 minutes:

3 Hang Power Snatch

Then:

For time:

15 Ring Muscle-ups

30 Hang Power Snatches 115/75

60 Lateral Burpees over the Bar

Every 2 minutes x 7 rounds building to a heavyish load:

1 Power Clean

2 Push Press

1 Push Jerk

Then:

In Pairs of 2, you go I go style 5 sets each for time:

300/250 m row

Score is total time of the 5 sets - sprint style.

This is NOT a team workout. The score is your individual total rowing time for all 5 sets combined. You will rest while whoever you are paired with rows.