AMRAP 15
15 power snatches 95/65
30 wall balls 20/14
60 double unders

3:00 calorie row
2:00 10m shuttle run
1:00 burpees
Rest 2:00

3 rounds

Your score is your total reps across all rounds

Teams of 3:
AMRAP 7 minutes
50 push presses 135/95
50 push presses 155/105
AMRAP push presses 185/135

Rest 3 minutes

AMRAP 7 minutes
50 back squats 155/105
50 back squats 185/135
AMRAP back squats 225/155

Rest 3 minutes

AMRAP 7 minutes
50 hang power cleans 135/95
50 hang power cleans 155/105
AMRAP power cleans 185/135

“Christine”
500 m row
12 deadlifts (bodyweight)
21 box jumps 24/20

3 rounds

18.5
Or
7 minute AMRAP
3 kettlebell swings 53/35
3 goblet squats 53/35
3 burpees
6 kettlebell swings
6 goblet squats
6 burpees
9etc etc...

18.5

3-6-9-12-15-18....etc

Thrusters 95/65

Chest to bar pull ups

7 minute AMRAP

Goat Day

Pick two movements

Do one on the odd minutes, the other on the even, for 20 minutes 

Pick one lifting/strength and one skill/gymnastic

Choose appropriate number of reps

Have fun—last week of the open!!

18 calorie row

15 sumo deadlift high pull 95/65

12 box jumps 24/20

9 chest to bar pull ups

16 minute AMRAP

4 rounds, every 4 minutes

14/12 calorie row

15 front squats 95/65

12 x shuttle sprints 10 m

9 minute AMRAP
24 calorie row
30 hand release push ups
30 alternating dumbbell snatches 50/35

18.4
Diane
21-15-9
Deadlift 225/155
Handstand push ups

21-15-9
Deadlift 315/205
50 foot handstand walk

9 minute time cap

Goat Day

You know the drill...pick two:)

20 Minute AMRAP
Odd=Movement 1
Even=Movement 2

One gymnastics/skill
One weights

EMOM X 16 (4 rounds)
Minute 1: 9 calorie row
Minute 2: 7 deadlifts 225/155 + 7 handstand push ups
Minute 3: 9 calorie row
Minute 4: 10 chest to bar pull ups

Pausing front squat
Build to a heavy single

Then

5 rounds, every 3 minutes
200 m run
9 thrusters 95/65

This next week we will only be open at 5pm.  Hope to see you all there!

Back squat
5@50%
4@60%
3@70%
2@80%
1@90%

Then...

14 minute AMRAP
40 abmat sit ups
20 calorie row
20 burpees

18.3

2 rounds: 

100 double unders

20 overhead squats 115/80

100 double unders

12 ring muscle ups

100 double unders

20 dumbbell snatches 50/35

100 double unders

12 bar muscle ups

Scaled: 

2 rounds: 

100 single unders

20 overhead squats 45/35

100 single unders

12 pull ups

100 single unders

20 dumbbell snatches 35/20

100 single unders

12 pull ups

14 minute time cap

“Goat Day”
On the minute X 20
Odd minute—movement 1
Even minutes—movement 2

Goat is slang for a movement that challenges us.
Choose two movements that challenge you and work on them consistently for the 20 minutes.  This is not all out intensity—but consistent effort and correct movement.

Happy Goat Day!

EMOM 16 (4 rounds)
Minute 1: 7 wall balls 20/14+7 pull ups
Minute 2: 15 box jumps 24/20
Minute 3: Power snatch 95/65 + 7 overhead squats 95/65
Minute 4: 15/12 calorie row

Double unders 100-80-60-40-20
Abmat sit ups 50-40-30-20-10
Deadlifts 25-20-15-10-5

The workout flows from double unders to sit ups to deadlifts, round one the athlete completes 100 double unders then 50 abmat sit ups then 25 deadlifts, etc.


OR

18.2

5 round
27 Air squats
15/12 calorie row
15 kettlebell swings 53/35

18.2
1-2-3-4-5-6-7-8-9-10
Dumbbell squats 50/35
Bar facing burpees

18.2a
1 rep max clean

Time cap for 18.2+18.2a=12 minutes