6 rounds of : 60 seconds on 30 seconds off -
5 Power cleans at 185/125
10 strict HSPU
AMRAP Bar Hop Burpees
Rest 4 minutes
Then 6 rounds of 60 seconds on 30 seconds off
5 deadlifts 185/125
10 ring dips
AMRAP Jumping Lunges

20 rounds for time of

1 deadlift 255/165

3 HSPU

5 bar hop burpees

In teams of two - For time with only athlete training at a time. Complete the following:
400 DU, 

200 WB, 

100 C2Bs, 

50 power cleans at 155/105.

18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Bar hop burpees
Power snatches
Toes-to-Bars

A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -

1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.

C:Test your 500m row

A:2 rounds of 30 DB snatch 50/35 and 15 C2B. 

Rest 5 minutes 

B: 3 rounds of 18 DB thrusters 50/35 and 6/4 MU
Score each section seperately 

Clock starts at 0:00 - rests intervals are all 2 minutes. 

Your rest period are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. 

All done at the 30:00 minute mark. 

AMRAP 5 deadlifts 225/155, 9 push ups, 13 box jumps overs 24/20.

5 rounds of : 55 seconds on 35 seconds off -
Row 20/15 cals AMRAP Burpees
Rest 4 minutes
Then 5 rounds of
12/6 ring dips
AMRAP
DB 50/35s one arm overhead lunge

Part A:  Back squat 6x6 at 65%

Part B: Complete as many rounds as possible in 8 minutes of:

  45 thrusters, 95 lb.

  45 toes-to-bars

  45 cleans, 95 lb.

  45 chest-to-bar pull-ups

7 rounds of

7 DBs (one DB in each hand 50/35) hang clean and jerk

49 DU

rest 5 minutes

Handwalk 175 feet (7 x 25 feet)

Mash This:

20 squat clean thrusters at 165/105

rest 4 minutes

10 rounds of: 2 MU and 4 deadlifts at 165/105

rest 4 minutes

5 rounds of

8 bar hop burpeess and 16 jumping lunges (8 per leg) 

For time:

120 DB snatch 50/35

90 cals on the rower

60 burpees

30 T2B

Happy New Year!

Enjoy the great outdoors, see you tomorrow at 306 at 6AM!

20 rounds of 

1 Power snatch 155/105 and 9 WB

right into

2020m on the row or ski erg!

Part A: 45 seconds on

rest 30 seconds x 8 rounds

6 clean and jerks at 155/105 AMRAP Bar hop burpees

rest 4 minutes then start part B

Part B: 45 seconds on rest 30 seconds X 8 rounds 

12 KBS at 32/24 kilos AMRAP DU

200 DU

100 Lunges

75 sit-ups

50 WB

25 C2B

50 WB

75 sit-ups

100 lunges

200 DU

- 30 MIN AMRAP

275/175 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24/20 inch box

In teams of two - both partners working at the same time you must complete the following - 

Row 5/4km - 

and 20 rounds of - 

3 MU, 9 KBS at 1.5/1, 18 lunge steps holding the KB overhead. 

 Athletes must switch every 500m. Once either the work or the row is done both athletes can complete the remaining work switching as needed.

The perfect day to do some outside activity.

We’ll see you back at 306 tomorrow!

Merry Christmas

Enjoy time with Family and friends. The gym is closed and will re-open on Friday at 10AM!