In Teams of 2, AMRAP 14 minutes of:

Complete ascending reps of:

5-10-15-20-25-30-35-40…

Synchro Dumbbell Clean & Jerks (Choose Load)

20 Calories on 1 Bike

Rest 2:00

In Teams of 2, AMRAP 14 minutes of:

Complete ascending reps of:

5-10-15-20-25-30-35-40…

Synchro Overhead Plate Lunges (Choose Load)

20 Calorie Row

Workout Notes-

Teams may use one Echo Bike, one Assault Bike, or one Concept2 Bike for the bike portion.

The 20 calories are shared by the team, with only one athlete working at a time on the bike or row.

Synchro reps count only when both athletes meet the movement standard together.

Continue adding 5 reps each round (45, 50, 55, etc.) until the 14-minute AMRAP ends.

Front Squat 5-5-5-5

Then:

For Time:

15-12-9 reps for time of:

Thrusters (115/80 Ib)

Lateral Burpees over Barbell

*Time Cap: 10 Minutes

For Time:

Run 800 meters

50 Walking Lunges

40 Alternating Dumbbell Snatches (choose load)

30 Box Jumps 24/20

20 Hang Power Cleans 135/95

10 Bar Muscle-Ups

Time Cap: 20 Minutes

AMRAP in 15 minutes of:

3 Ring Muscle-Ups

10 Weighted Steps ups (choose load)

10 Handstand Push-Ups

200 Meter Shuttle Run

For Time

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

Overhead Squats (95/65 lb)

Burpees

Pull-Ups

*Time Cap: 18 minutes

Deadlift 5-5-3-3-2-2

Then:

4 Rounds For Time:

50 Double-Unders

10 Deadlifts (225/155 lb)

30 Sit-Ups

*15 minute time cap

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

100 Dumbbell Snatch

200 meter run

100 Toe-To-Bar

200m run

100 Dumbbell Box Step Up

200m run

100 Dumbbell Squat

200m run

100 Burpee Over Dumbbell

• pick weight for Dumbbell, same Dumbbell for all movements

• complete all runs together with partner

Front Squat 3-3-3-3-3

Then:

For Time

21-15-9 reps for time of:

Shoulder-to-Overhead 135/95

Lateral Burpee over the barbell

For Time

60/50 Machine Calories

70 Wall Balls 20/14

40 Box Jump Overs 24/20

20 Bar Muscle-ups

Time Cap: 20 minutes

Shoulder Press: 3-3-3-3-3

Then:

AMRAP in 12 minutes of:

5 Strict Handstand Push-ups

7 Hang Power Cleans (135/95 lb)

200 Meter Shuttle Run

5 Rounds for time:

10 Power Snatches (95/65 lb)

10 Toes-to-Bar

30 Air Squats

Time Cap: 16 minutes

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

"Jackie"

1000m Row

50 Thrusters (45/35 lb)

30 Pull-ups

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

Row 2000 meters (5x200m each)

50 Lateral Burpee Over Bar

50 Push Press 115/75

30 Lateral Burpee Over Bar

30 Push Press 115/75

200 Double unders

3 rounds, each round for time, of:

10 Squat Cleans, 135/95 lbs
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

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

Machine Calories (pick any machine)
Power Snatch, 125/85 lbs
Box Jump Over, 24/20 in
Rest 1 min

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

5 Rounds for time:

Run 200 meters (shuttle)

7 Hang Power clean 135/95

8 Back Squats 135/95

9 Toes to Bar

Complete as many rounds as possible in 20 mins of:

Overhead Walking Lunge, 45/25 lbs, 25 ft
8 Burpees
Overhead Walking Lunge, 45/25 lbs, 25 ft
8 Chest-to-bar Pull-ups

Every minute on the minute for 8 minutes:

Squat Clean + Front Squat + Jerk

Then:

Complete as many rounds as possible in 10 mins of:

8 Clean & Jerks, 115/80 lbs
16 Push-ups

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Deadlifts 225/155

6 Burpee Pull-ups

14 Air Squats

Complete as many rounds as possible in 20 mins of:

50/40 Row Calories
50 Toes-to-bars
50 Dumbbell Snatches
50 Overhead Squats, 75/55 lbs
50 Burpees

Score: Total reps completed in 20 minutes.