2 Rounds:
800m Run
1k Row
50 Air Squats

Push Jerk
Build to a Heavy Set of 3

AMRAP 15
15 Slamballs (20/15)
15 Box Jump Overs (24/20)
15 Push Jerks (95/65)

Power Clean
Build to a Heavy Set of 3
-Touch and Go-

AMRAP 15:
30 Double Unders
10 Power Cleans (135/95)
30 Double Unders
10 Lateral Barbell Burpees

Overhead Squat
Build to a Heavy 3

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Pull-ups

AMRAP 20:
15/12 Calorie Bike/Row
30 Russian Kettlebell Swings (70/53)
60 Double Unders
10 HandStand Push Ups

Team of 2
30 AMRAP
10 Dumbbell Reps** (50/35) (35/25)
8 Shuttle Runs (10m)

Complete Full Rounds Before Switching

**Dumbbell Reps**
0:00 – 10:00
10 Dumbbell Snatches
10:00 – 20:00
10 Dumbbell Hang Clean and Jerks
20:00 – 30:00
10 Single Dumbbell Thrusters

Deadlift
Build to a Heavy One

AMRAP 12:
3 Deadlifts (155/105)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (155/105)
6 Toes to Bar
6 Calorie Bike
…
Up By 3’s Until Finish

4 Rounds
18/15 Cal Row
8 Box Jumps
6 Hang Power Cleans (95/65)

Bench Press
Every 1:30 x 5
5 Reps

5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

Build to a Heavy Complex
1 Push Press
1 Push Jerk


For Time:
Buy-In: 800m Run

21-15-9
Shoulder to Overhead (115/85)
Pull-ups

Cash-Out: 800m Run

Front Squats
4 Sets of 5 Reps


AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (115/85)
50/35 Calorie Bike

60 Hang Power Cleans (115/85)
50/35 Calorie Bike

30 Push Jerks (115/85)
50/35 Calorie Bike
100 Burpees
30 Push Jerks (95/65)
50/35 Calorie Bike

60 Hang Power Cleans (95/65)
50/35 Calorie Bike

90 Deadlifts (95/65)
50/35 Calorie Bike

Overhead Squat
EMOM x 10
1 Overhead Squat

3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

Deadlift
4 Sets of 5 Reps


5 Rounds x AMRAP 3:
10 Kettlebell Swings (70/50)
20 Double Unders
10 Kettlebell Reverse Lunges (70/50)
20 Double Unders

Rest 1 Minute Between Round

Holiday Schedule: 12/31 6am, 7am, and 8am only. Closed New Years Day. Regular schedule Thursday 1/2/20

"12/31"

For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees

Then, 365 meter Row

Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
200m Run
20/14 Calorie Bike

Back Squat
3 Set of 5

27-21-15-9:
Slam Balls (20/10)
Wallballs (20/14)

Team of 3, AMRAP 30
100 Cal Bike
100 Power Snatches 75/55
100 Cal Bike
15 Rope Climbs
100 Cal Bike
100 Lateral Barbell Burpees

Schedule: 12/26 & 12/27 6am, 8am, 4:30pm, and 5:30pm only

Thruster
Build to a Heavy Single

5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)

Schedule: 12/26 & 12/27 6am, 8am, 4:30pm, and 5:30pm only

Strength

Bench Press
Build to a Heavy Set of 5
Tabata:
10m Shuttle Runs

-Rest 1 Min-
Tabata: Alternating Dumbbell Snatches (50/35)

-Rest 1 Min-

Tabata:
Wall Walks

-Rest 1 Min-

Tabata:
Burpees

TABATA
8 Rounds:
20 Second On
10 Second Off