Pulling Away!

For Time:
27-21-15-9
Pull-ups
Mountain Climbers (L+R=1)
Calorie Row

Rx+ C2B Pull-ups

Death By Stepping & Jumping

Every minute on the minute & Increase reps until unable to complete work within the minute:
2 Box Step-ups
10 Double Unders

*Step-ups increase By 2, Double Unders increase by 5:
2:10, 4:15, 6:20, 8:25, 10:30, …….

* When you fail to complete a round, rest 1 minute, then begin with last completed round and work your way back down to 2:10.
* If you fail to complete four rounds, complete penalty of 50 Step-ups and 200 Double Unders/400 Single Unders. Break up however you would like. Penalty to be completed after you rest 1 minute and work your way back down to 2:10.
* Score is the furthest minute you complete before failure.

A Grind to Kick of 2020!

For Time:
1010 Meter Row Buy-in

Then 3 Rounds of:
20 Kettlebell Swings
20 Sit-ups
20 Pull-ups
20 Burpees

1010 Meter Row Buy-out

Toes to Press

21-15-9 for Time of:
Toes-to-Bar
Push Press (75/55)

Rx+ (95/65)

A fun Tabata

12 Round Tabata Alternating Between:
Supermen
Double Unders

*Score is total reps

12 Days of Christmas – 9:00am Class Only

1 Power Clean (95/65)
2 Hand Stand Push Ups
3 Front Squats (95/65)
4 Sumo DeadLift High-Pull (95/65)
5 Chest to Bar Pull Ups
6 Box Jumps (20/24)
7 Burpees
8 Sit-ups
9 Wall Balls (20/14)
10 Kettlebell Swings (50/35)
11 Deadlifts (95/65)
12 Thrusters (95/65)

* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

An 8 Round Grind

8 Rounds With 3 Minutes On The Clock:
Run 200 Meters
7 Handstand Push-ups
10 Front Squats (95/65)
*Rest remainder of 3 minutes

*If not getting at least 30-40 seconds of rest, cut back reps/run.
*Score is total reps – 296 Possible – Run = 20 Reps
Rx+ (135/95), add 3 Ring Muscle-ups Per Round

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