5 rounds for time of:

9 Deadlifts, 115/75 lbs
7 Hang Squat Cleans, 115/75 lbs
5 Power Snatches, 115/75 lbs

5 rounds for time of:

7 Power Cleans 165/115

10 Strict Handstand Push-ups

13 Box Jump Overs 24/20

Complete as many rounds as possible in 20 mins of:

5 Chest-to-bar Pull-ups
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs

20-Minute AMRAP with a Partner

• 100-meter Farmer’s Carry (53/35 lb)

• 200-meter Shuttle Run

• 30 Kettlebell Goblet Squats (53/35 lb)

Workout Notes

• Partners complete each 200-meter shuttle run together.

• Split the goblet squats and farmer’s carries as desired.

• Intended stimulus is 4–7 rounds.

4 rounds for time of:

20 Machine Calories
18 Pull-ups
30 AbMat Sit-ups

Bench Press 5-5-5-5

Then:

AMRAP in 12 minutes of:

6 Deadlift 205/135

12 Weighted Step-ups 24/20 (pick load)

18 Air Squats

4 rounds, 3 mins each, for max reps of:

18/15 Row Calories
10 Burpee Pull-ups
max reps in remaining time Double Unders

Rest 3 mins

5 rounds for time of:

10 Front Squats, 95/65 lbs
16 Dumbbell Snatches, pick load
20 Push-ups

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

20 rounds for time of:

2 Power Cleans, 135/95 lbs
3 Box Jumps, 24/20 in
4 Toes-to-bars

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

3 Rounds of:

Row 1000 meters

30 Burpee Pull-ups

30 Clean and Jerks 115/75

Complete as many rounds as possible in 14 mins of:

5 Power Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
30 Double Unders

Bench Press 3-3-3-3-3

Then:

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

Row Calorie
Hand Release Push-up
Box Jump, 24/20 in
Hang Power Clean, 115/80 lbs
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 800 meters
12 Deadlifts 225/155 lbs
15 Strict Pull-ups

5 rounds for time of:

10 Squat Clean Thrusters, 95/66 lbs
15 Toes-to-bars
3 Wall Walks

On the minute every minute for 7 minutes: 1 Power Clean + 3 Jerks

Then:

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

Kettlebell Swing, 53/35 lbs

Burpee

Sit-up

Reminder: No Open Gym or classes tomorrow due to the Meals on Wheels Charity Workout. Doors open at 8:00 AM and the workout begins at 8:30 AM.

60 Minute AMRAP
(15 Minutes at Each Station)

• 15 Minutes Row (Calories)

• 15 Minutes Weighted Step-Up Overs

• 15 Minutes Wall Balls

• 15 Minutes Burpees

Score: Total Team Reps

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Bench Press 7-7-7-7

Then:

For time:

Row 2k

7 rounds for time of:

5 Hang Squat Cleans, 155/105 lbs
12 Wall Balls, 20/14 lbs
Plank Hold, 45 secs

For time:

30 Pull-ups

-- then --

5 rounds of:

10 Power Snatches, 95/65 lbs

30 AbMat Sit-ups

-- then --

30 Pull-ups