BURPEE MILE!!!
Join us at the beach (the gym will be closed) off of PCH and Newland.
Feel free to park at the gym at 830am and join us for a power walk to the beach or meet us directly on the sand at 9am.
-Distance will be marked.
-Compete individually or in teams of 2, 3 or 4 people
-Participants will complete a burpee and then broad jump for 1 mile
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell Reverse Lunge
Build To A Heavy Set of 3 Each Leg
4 Rounds
21/15 Calorie Bike
18 Alternating Dumbbell Snatches (50/35)
15 Burpees
12 Single Dumbbell Reverse Lunges (50/35)
20 Minutes, With a Partner:
Max Meters of Running
Partner 1: 400 Meter Run
Partner 2: 10 Barbell Rows (135/95)
Plank Until Partner Returns
Alternate On The Runs
Deadlift On the 1:30 x 5 Rounds
5 Deadlifts
3 Rounds
AMRAP 3
15 Deadlifts (185/125)
30 Jumping Air Squats
Max Cal Row
Rest 3 Minutes
6 Rounds
200 Meter Run
15 Abmat Sit-ups
10 Hang Power Cleans (115/85)
EMOMx 8
3 Overhead Squats
For Time:
20 Power Snatches (95/65)
20 Burpees
20 Overhead Squats (95/65)
20 Burpees
20 Squat Snatches (95/65)
5 Rounds:
20 Ab-Mat Sit Ups
15 Push-ups
10 Pull Ups
600m Run
20 Power Cleans
600m Run
20 Push Jerks
600m Run
20 Clean & Jerks
Barbell: 135/95
Back Squat
Build To A Heavy Set of 3
3 Rounds
AMRAP 5:
Buy-In: 30/21 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 3 Minutes Between Rounds
25-20-15-10-5
Hand Release Push Ups
Deadlifts (155/105)
Bike Calories (Ladies Calories: 20-16-12-8-4)
Hang Snatch
Build To A Heavy Single
AMRAP 20:
10 Power Snatches (95/65)
20 Overhead Squats (95/65)
30 Abmat Sit-ups
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Bent Over Rows
3 Sets of 10 Reps
AMRAP 12:
10 Hang Power Cleans
5 Burpees
10 Thrusters
5 Burpees
Barbell: 95/65
Teams of 2
AMRAP 20:
5 Hang Power Snatches (75/55)
10 Jumping Lunges
15/10 Calorie Bike
(Partners Complete Full Rounds Before Switching)
Build To A Heavy Complex
2 Hang Power Cleans
2 Power Cleans
"DT"
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
AMRAP 5:
21 Double-Unders
9 Burpees
1 Minute Rest
AMRAP 5:
Max Meter Row
1 Minute Rest
AMRAP 5:
21 Double-Unders
9 Burpees
Build To A Heavy Complex
3 Push Jerks
2 Push Press
1 Thruster
AMRAP 20:
21 Kettlebell Swings (53/35)
15 Wall Balls (20/14)
9 Slam Balls (20/10)
200 Meter Run
For Time:
800 Meter Run
45/35 Calorie Bike/Row
80 Abmat Sit-ups
200m Run
80 Double Unders
45/35 Calorie Bike/Row
800 Meter Run
Deadlifts
Build To A Heavy Set of 5
On the 5:00 x 5 Rounds:
27 Air Squats
21/15 Calorie Row
15 Hand-Release Pushups
9 Deadlifts (155/105)
Overhead Squat
Every Minute On The Minute For 6Minutes
3 Overhead Squats
AMRAP 12
7 Power Snatch (95/65)
7 Overhead Squat (95/65)
10/7 Calorie Bike
