“Frantic”
4 Rounds:
21/18 Calorie Bike
18 Thrusters (65/45#)
15 Pull-ups

“Family Feud”
Class divides into even teams:
AMRAP 20:
50m Prowler Push (95/45#)
100m Sandbag Run (50/35)
200m Run
*Athletes move through in order. As soon as one athlete clears the prowler station, the next can start.

“DT”
5 Rounds:
12 Deadlifts (115/80#)
9 Hang Power Cleans (115/80#)
6 Push Jerks (115/80#)

“Team Boat Race”
6 Rounds:
500 Meter Row
400 Meter Run
*Partners complete full rounds, then switch.
(Three rounds per partner.)

“Powerball”
27-21-15-9:
Power Snatch (75/55#)
Wallballs (20/14#)
Calorie Row

“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (115/80#)
400m Sandbag Run (50/35#)
75 Front Squats (115/80#)
400m Sandbag Run (50/35#)

“Happy Hour”
3 Rounds:
12 Power Cleans (115/80#)
12 Pull-ups
12 Jerks (115/80#)
12 Toes-to-Bar

“Throw Back Thursday”
AMRAP 20:
Teams of 3:
7 Kettlebell Swings (53/35#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Power Snatch + OHS – Build to a Heavy Single

“Down Under”
3 Rounds:
50 Single-unders
20 Wallballs (20/14#)
–
50 Calorie Bike
–
2 Rounds:
50 Single-unders
20 Wallballs (20/14#)
–
35 Calorie Bike
–
1 Round:
50 Single-unders
20 Wallballs (20/14#)
–
20 Calorie Bike