Front Squat 3-3-3-3-3

Then:

Row 1 km for time.

The rowing is a retest of June 17, 2025

"Warm up"

3 rounds of: 

30 secs Hollow Hold

30 secs Arch Hold

Then:

5 rounds, 1 min per station of:

*3-5 Bar Muscle-ups/7-10 Strict Pull ups

Alternating DB Snatch 50/35

Rest 1 min

*Score is total Dumbbell Snatches

10 rounds with a partner for time of:

10 Chest-to-bar Pull-ups

14 Push ups

14 Weighted Box Step up (pick a load)

– Partners alternate rounds for 5 rounds each.

Repeat of July 10

For load:

Deadlift 3-3-3-3 

(2 minutes between sets)

Then:

Tabata Row Calorie

Tabata Deadlift 205/135

Tabata AbMat Sit-up

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.

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