“Fight Gone Bad”

3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest

“Grunt Work”
On the Minute x 20:
Minute 1 – 50 Meter Prowler Push (90/45)
Minute 2 – 100 Meter Run
MInute 3 – 15/12 Calorie Row
Minute 4 – 20 Kettlebell Swings (53/35)

Weightlifting Wednesday

On the Minute x 6 – 1 Squat Snatch (90%)

Rest 4:00

On the Minute x 6 – 1 Squat Clean and Jerk (90%)

Rest 4:00

30 Muscle-Ups for Time
or
100 Burpee Pull-Ups for Time

“Hangman”
21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders

“T1000”
5 Laps (1,000 Meter Run)
40 Pull-Ups
30 Thrusters (95/65)
20 Calorie Row

“The Slammer”
800 Meter Run, 30 Power Snatches (95/65)
800 Meter Run, 30 Overhead Squats (95/65)
800 Meter Run, 30 Thrusters (95/65)

“Dashed Tomatoes”
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

“Deck of Cards”

Number represents repetitions  (Face cards = 10)
Suit represents the movement.

Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees
Jokers = Plank Run

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Weightlifting Wednesday
Running Clock…

Minutes 1-8
1 Squat Snatch (85%)

Rest 4:00

Minutes 12-20
1 Squat Clean and Jerk (85%)

Rest 4:00

1 Minute Bike Test for Calories

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)